At the same time, it can reduce the chance of being injured by strenuous exercise and relieve muscle soreness. Without good stretching exercises, your efforts in the gym will be greatly reduced.
So, how can we stretch well? In fact, there are many kinds of stretching, which are basically divided into elastic stretching and static stretching. These two kinds of stretching are also the most basic. Let's get to know each other.
12 stretching motion
Before exercise
After exercise
Details are as follows:
1. Head and neck: raise your right hand over your head, pull your head to the right, reset, and repeat several times. Change your left hand and repeat.
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: Raise your hands horizontally and do chest expansion exercises.
4. Biceps: Lift horizontally, grab the corner or any high enough support, turn the upper body, and stick to 10? 15 second. 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. Pay attention to the following points when doing stretching exercise: when stretching, the body relaxes, and the muscles, tendons and ligaments have a slight sense of tension; Each movement should last for more than 30 seconds, and the interval of each group should be 15? 30 seconds; Deep breathing helps the body to deliver aerobic blood to sore muscles.