How to do stretching exercises "
STEP 1: Inhale, lift one knee until the thighs are parallel to the ground and put your arms on your chest.
STEP2: Turn your body to the same side, lift your heels and exhale at the same time. Then do the same thing with the other leg.
The coach said: the rhythm can be gradually accelerated, and the rotation range of the upper body can be appropriately increased when the heel is raised.
STEP 1: one leg moves forward in a 90-degree lunge, and the opposite arm presses down and is placed parallel to the foot.
Step 2: Open and straighten the other arm and point to the ceiling. Hold for 2~3 seconds. Do the same thing on the other side.
The coach said: You can also gradually speed up the pace of action and pay attention to keeping the pelvis stable.
STEP 1: Make a fist with both hands and bend the forearm to the chest position. Lift the heel (the forefoot touches the ground) and move forward.
STEP2: The forefoot leaves the ground and the heel walks backwards. Body center of gravity slightly backward.
The coach said: keep your ankles stable during the whole exercise. You can gradually speed up your walking.
STEP 1: The left leg bends backward, and the knee of the right leg bends slightly, so that the right hand can grasp the left ankle.
STEP2: The upper body leans forward until it is as parallel as possible to the ground. The right knee can be slightly bent. Change the other side and repeat the action.
The coach said: this action can train the thigh muscles of both legs at the same time. Pay attention to keep the abdomen tight during the process.
STEP 1: Hands and fingers crossed behind the head, one leg lunged forward, and the knee joint was 90. The hind legs and calves should be parallel to the ground as far as possible, and do not touch the ground.
STEP2: The upper body leans to the same side of the leg. Inhale and slowly return to your original position. Repeat the above actions on the opposite side.
The coach said: when the upper body rolls, you must keep your hips stable. In addition, always tighten the lower abdomen and keep your back straight.
Lie on your back, bend your knees and lift. Then put your hands around your calf and stretch as far as possible to your chest. Repeat for 3~5 times and hold for 30 seconds.
First, sit in front of the chair (1/3) and grasp the sides of the chair back with both hands. Then slowly straighten your legs forward as far as possible, leave your hips from the chair surface, lift your arms upward at the same time, support your body with your heels as a support point, hold your chest out and abdomen in, and try to keep your body in a straight line for 30 seconds.
Benefits of stretching:
1. Increase muscle activity and get into exercise quickly.
2. Increase muscle ductility and reduce strain and tear during exercise.
3. Increase the range of motion of joints and improve the quality of movements.
4. Increase flexibility and relieve muscle soreness.
Ideal time for stretching:
Static stretching should last at least 8~ 12 seconds, preferably more than 30 seconds. The action interval of each group is 15~30 seconds.
Stretching is a low-intensity exercise;
1000 step activity time: 12 minutes (that is, doing this exercise on average 12 minutes is equivalent to walking at a medium speed 1000 step).
Consumption of these calories, you can safely eat: (any kind)
130.4g of rice
Apple 288.5g
Eggs104.2g.
Soybean milk1071.4g.
277.8 grams of milk