Specific stretching actions and essentials are as follows:
1. Head and neck: raise your right hand over your head, pull your head to the right, and do the same with your left hand.
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: chest expansion exercise.
4. Biceps: Raise horizontally, fix with one hand, and rotate the upper body 15-20 seconds. ?
5. Triceps: Grab the other elbow with one hand, gently push and cross your body until your hand touches your 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 one side of the stretch extends backward obliquely, the calf touches the ground with the outer foot, and the knee joint on the other side flexes in front of the thigh.
Supported by hands, the center of gravity of the body moves to the stretched side during stretching.
8. hamstring: lie flat, push one leg up, bend the other leg, and keep the sole on the ground. Wrap a towel around your straight feet and gently pull down your hair.
Towel, at the same time, push the towel under your feet.
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.
After each strength training, when muscles are in a state of tension and fatigue, stretching exercise and self-massage can relax muscles and better stimulate muscle growth.