Stretching muscles and ligaments plays a positive role in improving human strength, speed, agility, flexibility, balance and avoiding sports injuries. Skiing uses more muscles of arms, waist, abdomen, buttocks and legs, so stretching these muscles and ligaments is essential.
(1) Side waist stretching essentials:
The span of the legs should not be too big, one leg should be straight and the other leg should be small.
Bend your body to one side, but don't lean forward, try to open it and control it in a plane.
(2) The essentials of arm extension:
Watch your shoulders, don't shrug.
Straighten your arms as far as possible, but don't follow the movement of your shoulders. Your body will move in the opposite direction and make you stand upright.
The vertical arm is placed behind the elbow joint of the extension arm.
(3) Hip stretching action essentials:
If you can't support the ground with both hands, you can support a fixture with one hand. Don't force yourself.
Place the extended leg above the knee joint of the other slightly bent leg.
(4) essentials of thigh extension:
Stretch the knee joint of the leg perpendicular to the ground as far as possible, and stretch backwards, feeling the muscles in the front thigh elongate.
The supported legs can be slightly bent.
(5) Abdominal stretching essentials: put your hands together, slowly raise your head, and feel the abdomen being stretched.
(6) Main points of stretching action on the back of thigh:
Raise your straight legs as much as possible and pay attention to abdomen.
2, warm-up exercise
(1) Jog, lift your legs, jump or imitate skipping rope in the same place or in a small range until your body sweats slightly.
(2) You can jog until your body sweats slightly.
It usually takes about 10 minutes to get the body and mind into an active state of exercise as soon as possible, which can effectively avoid accidents.
3, stretching exercises
Stretch one's legs
Walk with your face up and your legs straight. Wrap a long piece of cloth around the sole of the left foot, so that the left foot can be lifted vertically and kept for a moment. Keep your legs straight and as close to the front as possible. After 20 seconds, lean forward, cling to your legs, and then slowly walk back. Change your right leg.
(2) Kitten posture (stretching backward) with both hands supporting shoulders, crawling on the floor crisply. Inhale, arch your back up and forward, and move your chest and head at the same time. Exhale, slowly retract your back and head, and do it like an irritated cat. Do it five times.
Feet shoulder-width apart, arms hanging at your sides. Exhale, lean forward above your hips, stand up straight and let your body relax. Hold it for a minute.
Put your limbs on the ground. Exhale, straighten your legs until your knees want to bend, and at the same time straighten your arms and press your hands to the ground. Keep it for a while. Inhale, straighten your legs and exercise your quadriceps for one minute (if you feel your back and knees slightly bent).
(3) Triangle posture (stretching legs and spine)
Legs apart, four feet apart, left foot.
(4) Cobra (stretching back, buttocks and intercostal muscles)
Walk face down with palms on the ground. Exhale, press your hands to the ground, raise your head, hold your chest out, and keep your legs close to the ground. Straighten your arm (but not too tight) and lift it for 30 seconds.
(5) Butterfly stroke (tightening coccyx and inner thigh)
Walk face down with palms on the ground. Exhale, press your hands to the ground, raise your head, hold your chest out, and keep your legs close to the ground. Straighten your arm (but not too tight) and lift it for 30 seconds.
(6) Children's posture (stretching backwards)
Kneel on the ground, tiptoe on the ground. Sit on your heels, exhale, climb forward and land on your forehead. Relax your arms and put them on the floor for two minutes. Breathe naturally.
4, stretching exercise matters needing attention
(1) Stretching after fitness is beneficial to muscle exercise.
Objective Different from before fitness, stretching exercise after fitness mainly stretches muscles to prevent muscle stiffness. At the same time, stretching exercise after fitness can strengthen muscle blood supply, improve oxygen carrying capacity and improve fitness effect. In this process, metabolism is accelerated, and uric acid in muscles can be excreted in large quantities, reducing the degree of muscle soreness.
(2) the tensile strength should not be too large
Many people like high-intensity stretching, thinking that obvious pain will have an effect, but this is not the case. High-intensity stretching can not only strengthen the sports effect, but also hurt the muscles and bones at first. So when doing stretching exercise, you only need to feel moderate muscle swelling.
(3) Keep breathing smoothly when doing stretching exercises.
Should I breathe normally or try to hold my breath when doing stretching exercises? Of course, it is necessary to maintain a stable breathing frequency, because even breathing can effectively ensure blood supply, so that muscles will remain elastic and not stiff during the whole exercise process, and only in this way can muscles be fully stretched during the stretching process.
(4) Each stretching action shall be kept for more than 20 seconds.
The main purpose of stretching exercise is to stretch or stretch muscles and tendons, and each stretching exercise should last at least 20 seconds. In the first 10 second of stretching exercise, the muscles just started to stretch, but they were not fully stretched, so there was no way to play a good stretching effect at this time.
(5) Beginners can use some tools.
For beginners, if you haven't mastered the essentials of stretching, you can practice some simple movements with tools, such as exercising the muscles of legs and arms with tension belts.