1, relax the whole body, relax the upper limbs: stand, lean forward the upper limbs, and shake the shoulders and arms repeatedly until the fever subsides. Lower limb relaxation exercise: supine, leg lifting, flapping, massage, shaking the inner thigh, front side, back side and back side of the calf, and buttocks, abdomen and side waist.

2, low stretch, stretch hip flexors, first kneel on the mat, then take a step forward with your left foot, bend your knees 90 degrees, and put your hands on both sides of your left foot on the mat. Then, gently press the pelvis down toward the seat cushion. This action can also be further stretched. Raise your right hand and straighten your arm to your left shoulder. Hold this action for 60 seconds. Repeat on the other side.

3, "4" shape, stretching the buttocks and iliotibial tract, people lying on the mat, face up, knees bent, feet flat. Put your left ankle above your right knee. Then, keep the posture of "4", bend your right leg down and lie on the floor; Put your left foot on the floor and your left knee points to the ceiling. Hold the posture 1-2 minutes. Repeat on the other side.

4, hamstring stretching, stretching hamstring and calf, first hold the rolled towel with both hands, lying on the mat, face up, knees bent, feet flat. Then wrap the towel in a circle, lift your right foot and put it on the towel, just like stepping on the stirrup. Then straighten your right leg and point directly at the ceiling. Finally, bend your right foot and gently pull one end of the towel. Hold this position for 60 seconds. Repeat on the other side.

Extended data:

Reasons for relaxing muscles:

1, increase muscle strength and promote muscle development.

Physiologically, muscle tension and relaxation are controlled by the cerebral cortex. If muscles only contract and relax, it is not easy to stimulate muscles at a deeper level, and it is also impossible to effectively exert the sports potential of the human body.

2. Reduce fatigue and avoid sports injuries.

Tightly contracted muscles will compress blood vessels in muscles and affect blood flow. Once the muscle is relaxed, it will greatly improve the blood circulation conditions, increase the blood flow by more than ten times than when the muscle is tense, and reduce the blood lactic acid content, which plays an important role in relieving fatigue and avoiding sports injuries.

3. Improve the coordination of actions

For beginners, muscle relaxation can improve the flexibility and flexibility of muscles and joints, make movements relaxed and have a good sense of rhythm, thus speeding up the learning process of movements.

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