1, when stretching your legs, you need to maintain a standing posture, one leg bends, the other leg presses down, and stretches alternately to achieve the effect of stretching your legs.

2. When stretching your hips, you need to put your feet on the other leg with a chair, and then keep squatting. It is also necessary to change the posture of the legs to achieve the effect of stretching the hips.

3. When the abdomen is stretched, you can lie on the yoga mat and take the action of looking back.

4. When stretching the waist, you need to bend the waist to the other side, and feel that the waist muscles are stretched, and the two sides are alternately stretched to achieve the effect.

5. When stretching your back, face a wall, hold your hands high on the wall and do heavy shoulder movements.

6. When the arm is stretched, one hand holds the other hand, and the downward hand exerts enough force on your back, and then alternately stretches to achieve the effect.

Stretching exercise can avoid sports injury to the maximum extent, and at the same time promote the rapid excretion of lactic acid produced by muscles during exercise, reduce its acid stimulation to muscles and relieve muscle soreness. Improve the fitness effect, stretch the muscle adventitia and promote the increase of muscle latitude.

Stretching improves the flexibility of the body, increases the range of muscle movement, and makes the fitness action more standardized. At the same time, systematic stretching training can lengthen your muscles and tendons, improve your body lines and increase flexibility and coordination. It is beneficial for the body to relax blood circulation and provide nutrition for the target muscles. And relax the tense muscles after exercise to prevent muscle stiffness and blood accumulation in the muscles.