Do you know how to stretch before and after exercise? In our life, almost many people like sports. Do you know the right way to exercise? Do you know that you need to stretch before and after exercise? Do you know how to stretch? Next, I will tell you how to stretch before and after exercise.

How to stretch before and after exercise 1 stretching action 1: longitudinal stretching

1, cross your hands and hold each other, push up, stretch until you feel tight, and then stop;

2. Breathe during exercise and stay for more than 10 second.

Stretching action 2: Stretching triceps

1. Grab the elbow of the other hand with one hand and slowly pull it inward toward the head.

2. Breathe during exercise and stay 15-20 seconds.

3. Switch sides and repeat the above actions.

Stretching action 3: arm stretching

1, grab each other with your hands behind your back, and then slowly lift your arms up to a comfortable position.

2, keep posture, with breathing, 15-20 seconds.

Stretching action 4: Side waist stretching

1, feet open shoulder width, knees slightly bent.

2. One hand straightens up over the head, the other hand is naturally placed in front of the abdomen, and the waist is bent and stretched outward.

3, action with breathing, stay for 20 seconds, and then change sides, repeat the above actions.

Stretching action 5: Stretching horizontally.

1. Keep your palms straight outward, spread your arms outward, and then slowly pull back until you feel the muscles of your chest, shoulders and hands tense.

2, action with breathing, stay 10 seconds.

Stretching action 6: gluteal muscle stretching

1. Sit on the floor with your left foot flat and the other foot crossed into an arc.

2. Place your right hand near your hips, and slowly push the bent right knee inward with your left hand until you feel tight.

3. Breathe during exercise and stay 15-20 seconds.

How to stretch 2 1 before and after exercise. Relieve muscle tension, enhance blood circulation and improve waste metabolism in the body.

Stretching can slowly stretch muscles, gradually relax tense parts and improve the metabolism of the whole body without great stimulation.

2. Prevent muscle soreness and tendon injury; Stimulate muscle growth and make training more effective.

Stretching exercise can make the coordination between ligament muscles and joints softer, and then reduce the possibility of injury. Low-intensity stretching after exercise can stimulate muscle contraction and help uric acid metabolize out of the body faster.

3. Improve the flexibility and flexibility of the body and make the movements more beautiful.

Stretching can enhance muscle elasticity and improve the flexibility and flexibility of the body; Let the action range be wider and the expression be better.

4. Improve shoulder and neck stiffness and long-term bad posture, and reduce work pressure.

Engaged in occupations that need to stand for a long time and sit for a long time, the muscles of shoulders, neck and calves are stiff and sore, and stretching exercise can be used to prevent muscle spasms and varicose veins, so that bad postures such as neck leaning forward can be alleviated.

5. Make your posture beautiful and your muscle lines beautiful.

Stretching exercise can eliminate local body fat, and girls who stretch regularly will be slimmer and more symmetrical. At the same time, it also plays a role in preventing physical problems such as round shoulder hunchback.