Method 1: Prepare
1, keep joints and muscles lubricated: from low-intensity stretching exercise to full body stretching, and then slowly relax with low-intensity exercise.
2, insist on stretching, and increase the amount of exercise day by day: this is very important for the practice of flexible body shape! Remember, you can't do it overnight, so the intensity of exercise should be based on your comfort, and then gradually increase the difficulty (length of time, degree of stretching or both).
Make sure someone is watching you: if you don't know what you are doing, there is no doubt that you will hurt yourself. Most martial arts schools and gymnastics courses have a wide range of fitness programs and professional teachers. You can go and have a look.
4, healthy diet: eat more green vegetables, drink more water, enhance the content of protein and calcium in the body (milk can help the absorption of both). The most important thing is to keep a balanced diet and enjoy a healthy and delicious breakfast every morning.
Method 2: Stretching.
1. The following is a list of basic stretching exercises for specific parts of the body. Remember to be careful at every step. When you feel that an action makes your body feel comfortable, you can strengthen the degree of stretching.
Method 3: Shoulder
1. Hold the other arm with one hand and stretch as far as possible across the chest (stop if you feel pain). This action lasts 5 to 10 minutes every day.
2, do some light weight lifting every day, which can help your muscles gradually adapt to repeated exercise.
Method 4: Back (especially be careful)
1, lying on the ground. Sit up straight with your legs in front of you (not necessarily flat).
Twist your upper body slowly and stop immediately when you feel pain. In this case, if the stretching method is improper, it is easy to damage the spine, so be extra careful.
Stop twisting and keep this posture for 5 to 10 seconds. Change the other side and repeat this action.
2. Try to bend back (the bridge) and be careful not to bend too far! When your body is in a bridge posture, squeeze your shoulders and keep your legs as close as possible. Don't push your toes.
3. You can also stand and put your arms aside at will, and then twist them back and forth slowly.
4. Another stretching method is to lie on your back, and then lift the upper body into a snake or seal shape with the strength of your arms.
Method 5: Legs
1, the same as the front and back exercises, but this time, the legs are together and as straight as the ground. Put your arms forward to your knees and face forward (don't bury your face in your knees).
This action will also help you stretch your neck muscles. If you feel neck pain during this process, you can try stretching towards your knees to relieve it.
2. You can also sit up straight with your legs flat, hold your right leg with your hands and rotate it back and forth on your left leg several times, and then change your left leg.
Try to do some high-quality cheating training, preferably about 4 minutes a day. If you are skilled and your legs are straight on the ground, you can increase the difficulty and put a soft sofa pillow under one leg to achieve a greater degree of stretching.
4. Remember to be patient. The key to having a flexible figure is to wait patiently.
Method 6: thighs (buttocks)
1, legs tightly clamped together. Keep it for 5 minutes (if 5 minutes is too long, you can try it for 2 minutes first and then increase it slowly).
Method 7: Fingers
1, one hand is a fist. Open your fist slowly.
Stretch your fingers back as far as possible for 5 minutes.
Do the same with your other hand. This will help you to relieve carpal tunnel syndrome.
Method 8: Ankle joint
1. First sit down, straighten your legs forward (the same as the leg stretching link), and then twist your ankle in any shape (for example, draw ABC shape). You can also sit in front of your body with one leg and the other leg on the knee of this leg, twist your feet with your hands and do some ankle exercises.
Method 9: Wrist joint
1, sit down, fold your knees and open your hands like reading. Turn your hands back to your face and it looks like "save this page".
2. After these stretches are completed, you can also turn your wrist at will (fingers can be inward or outward, whatever).
Method 10: positive and negative stretching
1, remember to stretch back and forth during training to keep balance and symmetry. Don't forget the right side when stretching the left side, and remember to lean back when bending forward.
Method 1 1: Additional tips
1, remember it's all up to you. Say to yourself optimistically, "I knew I could do it!" " Be sure to exercise in your own home or a friend's home, so that you can comfortably wear a vest, shorts or tights to exercise.
If you don't feel muscle tension, then your movements are not in place.
skill
Stretching will make your body more flexible. The most important thing is to keep exercising regularly. It will be effective to practice for more than 30 minutes every day. If you don't know how to practice, you can find a supervisor, so as to avoid inadvertently hurting yourself.
Stay in your comfort zone. Stretching every day will eventually be a piece of cake for you. Remember: Practice makes perfect.
Don't give up if the effect is delayed. Be patient. In the end, you will see your progress and feel that it is worthwhile to stick to it.
Remember to practice from slow stretching. Warning: it is both hasty and dangerous to do difficult stretching as soon as you come up. Remember, from shallow to deep, from simple to difficult.
Once you learn to cheat, many gymnastics skills will be a piece of cake for you. Hang in there.
Be sure to warm up before stretching, or you will endure the severe pain caused by cold muscle stretching!
Choose a stretching book to refer to, so that you can know exactly what to do and how to do it.
If your cheating skills have reached perfection (only on this premise), try hanging your arms so that your body will be closer to the ground.
Be patient. Stretching should last at least 10 to 15 minutes every day.
A certain amount of firecrackers (jumping) helps to warm up.
If you are injured during stretching, you can try to stick a heating pad on the relevant part and stretch again after ten minutes. Remember to use ice after exercise.
Practice makes perfect, so never give up easily. Prove to everyone that you can do it.
Take your time and do your best to avoid getting hurt.
It doesn't matter if your hands can't reach your toes for a while. Take your time every day, stretch your fingers for a few seconds, but don't bend your knees. One day you will see your progress.
Don't challenge the limit at once, just reach your goal slowly.
Don't stretch when you are constipated, it may hurt.
Exercise and a healthy diet will help you keep in good shape. You can also try jogging, walking or even running to speed up blood circulation, and then start stretching. Practice makes perfect, so keep practicing every day, even if it's only 10 minutes.
Try to learn some yoga poses. For example, Indian classic Kuchipudi dance, silk weaving practice is also good. Massage the whole body with Indian herbal oil every week.
Make a regular stretching plan. For example: from arm to thigh and so on. But dont be afraid to change your plan at any time.
Taking part in professional ballet training will also make you flexible.
If you feel any signs of pain in any part of your body, you are overstretching. You need to slow down and don't push so hard.
Wearing comfortable clothes and relaxing are also helpful.
When doing a back bend, make sure your shoulders are in line with your hands.
Try running or jogging, it will make your legs stronger and your muscles more flexible.
If there is a sharp pain in a certain part of the body, stop practicing to prevent muscle strain.
Don't forget to warm up, or you may get hurt.
If you create your own stretching action, you must be careful. For a novice, this is quite dangerous.
If you are recovering from an injury, you'd better consider consulting a physical therapist or coach to ensure that your rehabilitation exercise is beneficial.
Don't bounce when stretching. Bouncing will put pressure on your joints and muscles and create tiny cracks in muscle fibers. Stretch as slowly and gracefully as possible, keeping your back and legs straight, so that your movements look like a set of flowing movements.
People who lack calcium in the body should not do stretching exercise, it is easy to hurt their bones.
If you can't continue stretching training due to sudden fatigue, muscle weakness or injury, please consult your doctor. Don't expect it to heal itself.
Smoking will seriously damage your health. When you stretch, it only makes things worse. So it is recommended not to smoke.
If some stretching movements (depending on the specific situation) are overtrained, it will lead to fractures or sprains, which is the problem.
Don't go too far Stretching can make you relax, not bring pain. Feel comfortable every time you stretch, and it won't be sour the next day.
Even if you can't cheat now, it doesn't matter, as long as you stick to it.
Simple stretching exercise can be done every day, but intense stretching can only be done once a week, so that muscle fibers and small pull have time to heal.
Children must exercise under the supervision of adults, otherwise it may lead to physical risks.