Exercise stretching action, the benefits of exercise can't be enjoyed for a lifetime, exercise can improve the body's resistance, and a full state is more conducive to us to actively meet life. The importance of sports to the three highs is self-evident. What are the benefits of sharing sports stretching actions below?

Exercise stretching action 1 ten warm-up stretching methods

1, small stride

Stepping is an output release that imitates the stretching, pushing and supporting of legs during running. It is a good dynamic stretching method to make the body fully prepared before running.

Hold your head with your hands or put it on your sides to balance your body. Step forward and squat alternately with your feet. When one foot is supported, the other foot will immediately take another step. Pay attention to keep your hips and upper body stable when changing steps. At the same time, lower limbs should be relaxed. Lift your calf from your thigh, and keep it relaxed when your foot touches the ground. Don't step on it again.

Step 5- 10 alternately from left to right.

2. Raise your legs.

Starting with the swing arm, lift the thighs alternately left and right. Pay attention to keep your upper body upright and don't hunch over; When lifting your legs, you should feel the strength from the root of your thighs and buttocks, and lift your legs up, not on your knees; Relax your calves and soles of your feet, just like whipping. Strong starting point, soft but not stiff end point. Alternate leg lifts left and right 15-20 times, and repeat 2-3 times.

Step 3 kick your ass and run

Do a starting action, lean forward slightly, use the muscles on the back of the thigh to lift the calf, and kick the heel to the hip. When one foot is lifted, the other foot is gently placed on the ground, and then alternately bounces and kicks to the hips, keeping a brisk rhythm with the swing arm. Alternately lift your legs 15-20 times, and you can run forward slightly along the action and repeat it for 2-3 times.

4. Before kicking

Keep your upper body upright. Kick the leg forward and upward until the height of the back of the thigh and calf is slightly tightened. Try to use your thighs to drive your calves and feet, and keep naturally relaxed when kicking. Kick left and right alternately for 5- 10 times. Say it again.

5, chest and back stretching

This is a very simple action, but it is very helpful to relax shoulders, back, chest and upper arms. Raise your hands flat to your chest, and do chest expansion and abduction back and forth. Please use elbows instead of fists or arms to make shoulders and arms more relaxed.

6. striding

Continue with the first small step. The essentials of action are the same as those of small stride, but the forward stride and squat are larger. If your hips and legs are tight, please increase your stride slightly. Don't step too big or squat too deep at once to avoid strain. After squatting, you can rotate your waist forward to your feet and stretch the iliopsoas muscles needed to lift your legs and stabilize your pelvis during running.

7, lunge dynamic extension

Keep your feet open, your body forward, your feet on the ground, your toes forward, your body upright, and your hands vertically downward. Step forward with your legs, bend the knee joint of the front leg, and lift the knee joint of the rear leg vertically downward 3-5 cm from the ground. Push your ass forward and down, stretch your iliopsoas muscles, keep your upper body upright, hold your chest out and abdomen in, keep your arms down vertically, and look straight ahead. Keep the iliac body stretched for 3-5 seconds, then return to the starting position and take a step forward with your hind legs.

8. Pick up the gold and stretch it.

Keep your feet open, your body forward, your feet on the ground, your toes forward, your body upright, and your hands vertically downward. Roll 10 times in the same place, then take a small step forward with your right leg, hook your toes back and slowly lean down. At the same time, put your hands on your right leg and slowly descend until you touch your toes and breathe. Then get up slowly, change legs and repeat this action about 10 times.

9. Extension of back watch chain

Keep your feet open, your body forward, your feet on the ground, your toes forward, your body upright, and your hands vertically downward. Lean forward, hands and feet support, palms slowly forward, chin slightly retracted, hands and feet slightly wider than shoulders, back slightly bent, hips higher than back, legs straight, knees straight; The left leg is slightly bent on the ankle of the right foot, keeping the back of the thigh of the right leg, and the calf has obvious stretching feeling. Hold for 3-5 seconds and keep your legs straight. Then change legs and repeat this action about 6 times. Then get up and relax.

10, dynamic front thigh stretching

Keep your feet shoulder-width apart, tiptoe forward, keep your body upright, chest out and abdomen in, tighten your core, and put your hands down vertically. The knee of the left leg is bent backward, and the left thigh is kept vertically downward. The left ankle is tightly pressed against the back of the thigh with the left hand, so that the front side of the thigh has a stretching feeling. Hold 1/2 seconds. Then take a step forward, keep the initial posture, change your right leg, and repeat this action, walking 10- 15 meters.

Exercise stretching action 2 stretching exercise, which we often did when we were young. That's to make our bodies develop better.

When we grow up, is there a difference between the stretching exercise we did when we were young and how we did it? What are the ways to do stretching exercises?

We all know that stretching is one of the fitness methods. There are two kinds of stretching, one is passive stretching and the other is active stretching.

First, how to do stretching exercise

It is mainly divided into warm-up exercise and muscle stretching exercise.

Second, warm-up exercise.

1. Jog, lift your legs, jump or imitate skipping rope in the same place or in a small range until your body sweats slightly.

2. You can jog until your body sweats slightly.

skill

It usually takes about 10 minutes to get the body and mind into an active state of exercise as soon as possible, which can effectively avoid accidents.

Third, muscle stretching.

Stretching muscles and ligaments plays a positive role in improving human strength, speed, agility, flexibility, balance and avoiding sports injuries. Skiing uses more muscles of arms, waist, abdomen, buttocks and legs, so stretching these muscles and ligaments is essential.

(A) side waist stretching action essentials

1, the span of legs should not be too large, one leg should be straight and the other leg should be small.

2. Bend your body to one side, but don't lean forward, try to open it and control it in a plane.

(2) the essentials of arm extension.

1, pay attention to your shoulders and don't shrug.

2. Stretch your straight arm as far as possible, but don't follow the movements of your shoulders. Your body will move in the opposite direction and make your body stand upright.

3. The vertical arm is placed behind the elbow joint of the extension arm.

(3) The essentials of hip stretching action

1. If you can't support the ground with both hands, you can support a fixture with one hand. Don't force yourself.

2. Place the extended leg above the knee joint of the other slightly bent leg.

(4) The essentials of stretching the front thigh.

1. Stretch the knee joint of the leg perpendicular to the ground as far as possible, and stretch it backwards, feeling the muscles in the front thigh elongate.

2. The supported leg can be slightly bent.

(5) The essentials of abdominal stretching.

Put your hands together, slowly raise your head and feel your abdomen stretched.

(6) The essentials of stretching action on the back of thigh

Raise your straight legs as much as possible and pay attention to abdomen.