1. Warm-up: Warm-up activities such as jogging, skipping rope or dynamic stretching should be carried out for 5- 10 minutes before stretching. This helps to raise the heart rate, increase blood flow and prepare for stretching.
2. Static stretching: after warm-up, perform static stretching and keep each stretching action 15-30 seconds. For major muscle groups (such as chest, back, legs, shoulders and arms), the following stretching methods can be adopted:
-Chest: When lying on your back, put a towel under your head, grab the towel with your hands and pull it to your chest to feel the stretching of your chest muscles.
-Back: When lying on your back, put a towel under your head, grasp the two corners of the towel with both hands, pull the towel up to your neck, and feel the stretching of your back muscles.
-Legs: When standing, step forward with one foot, keep the heel touching the ground, bend forward, grasp the ankle or sole with your hand, and feel the stretching of the muscles at the back of the thigh. Change the other leg. Say it again.
-Shoulder: When standing, put one arm across your chest, hold your elbow with the other arm, and stretch your shoulder muscles sideways. Change the other arm. Say it again.
-Arms: When standing, put one arm across your chest, hold your elbow with the other arm, and extend your arm upward. Change the other arm. Say it again.
3. Deep stretching: After static stretching, deep stretching is carried out, and each action is held for 15-30 seconds. For major muscle groups (such as chest, back, legs, shoulders and arms), the following methods can be adopted:
-Chest: When lying on your back, put a towel under your head, grab the two corners of the towel with both hands, pull the towel up to your neck, and feel the stretching of your chest muscles. Then, tilt your head to one side and pull the shoulder on the same side with your other hand to feel the stretching of the shoulder back. Finally, turn your head to the other side and repeat the above actions.
-Back: When lying on your back, put a towel under your head, grasp the two corners of the towel with both hands, pull the towel up to your neck, and feel the stretching of your back muscles. Then, straighten your arms up and feel the stretching of your back and hips. Finally, bend your legs, put your feet on the ground, put your knees in your hands, and feel the stretching of the front thigh.
-Legs: Sit on the ground, straighten your legs forward, and try to make your toes touch the ground. Then, bend back slowly and try to let your fingers touch your toes. Finally, lie on the ground, bend your legs, put your feet on the ground, put your knees in your hands, and feel the stretch on the back of your thighs.
-Shoulder: When standing, put one arm across your chest, hold your elbow with the other arm, and stretch your shoulder muscles sideways. Then, tilt your head to one side and pull the shoulder on the same side with your other hand to feel the stretching of the shoulder back. Finally, turn your head to the other side and repeat the above actions.
-Arms: When standing, put one arm across your chest, hold your elbow with the other arm, and extend your arm upward. Then, put your arms across your chest, and gently press the inside of your arm with your other hand to feel the stretching of the inside of your arm. Finally, straighten your arms backwards and repeat the above actions.
4. Cold body: After stretching, do cold body activities, such as walking slowly or gently doing some dynamic stretching. This helps to gradually restore heart rate and blood flow.
Please note that every sports enthusiast's needs and physical condition are different, so you should keep comfortable and safe when stretching. If necessary, please consult a professional coach or physical therapist for more targeted advice.