1 hour strength training can do 8- 10 minutes of stretching. Stretching exercise after fitness is of great significance to muscle recovery, at the same time, it can prevent muscle from "stiffness" and "death" and greatly improve the fitness effect. Muscles are in a state of tension after strenuous training and stimulation. At this time, stretching exercise helps to relax muscles, make blood flow back to the target muscles, supplement nutrition, relieve muscle soreness and speed up its recovery process.

Specific stretching actions and essentials

1. Head and neck: raise your right hand over your head, pull your head to the right, and do the same with your left hand. 2. Shoulder: Lift the straight right hand horizontally with the left hand, stretch it to the left, and change hands to repeat the action. 3. Chest: chest expansion exercise. 4. Biceps: Raise horizontally, fix with one hand, and rotate the upper body 15-20 seconds. 5. Triceps brachii: Grab the other elbow joint with one hand and gently push through the body until the hand touches the back. 6. Gluteal muscle: Put the left leg on the right leg and keep it bent. Let your left leg touch your chest, twist your body to the left and look at your left shoulder. 7. Outer thigh: the thigh on the stretching side extends backward obliquely, and the calf touches the ground with the outer foot. The knee joint of the other thigh flexes before lunge and is supported by both hands. When stretching, the center of gravity of the body moves to the stretching side. 8. hamstring: lie flat, push one leg up, bend the other leg, and keep the sole on the ground. Put a towel around your straight foot, gently pull it down and push it to the bottom of your foot at the same time. 9. Quadriceps femoris: Stand on one foot and keep your body upright. Keep balance with one hand on the wall. Pull up the toes on the same side with the other hand. 10. calf: one leg takes a big step forward, the other leg is still, and the body is pressed forward. 1 1. Upper back: stand upright, grab the handrail with both hands flush with the abdomen, and press the back repeatedly. 12. Lower back: lie on your back, with your legs bent, hold your calves with your hands and stretch as far as possible to your chest. Repeat 10 times for 30 seconds each time. After each strength training, when muscles are in a state of tension and fatigue, stretching exercise and self-massage can relax muscles and better stimulate muscle growth.