Generally speaking, the time required for a complete stretching exercise is about 10- 12 minutes. Point: Open the joints and ligaments of the body. Longer or shorter according to the temperature of the weather at that time. Feel the temperature rise, but keep breathing smoothly. Hold your legs (as shown in the picture) against the wall with both hands, keep your hind feet on the ground, straighten your legs, and feel the feeling that your calves are stretched for 20 seconds. Repeat with the other leg.
Quadriceps femoris: Stand on one foot, hold the wall with one hand, and pull back on the ankle or foot with the other hand to experience the feeling that the front side of thigh is stretched. Hold for 20 seconds and then switch legs. Repeat. Be careful not to let your knees valgus when stretching. This action can also be done on the stomach or side.
Hip can be done continuously. The first one is to press your knees down with your hands for 20 seconds, and then do the next action.
Press your right knee to the left with your left elbow, and feel the feeling of stretching the outside of your right thigh. At the same time, press the button to the right at the waist to feel the feeling of stretching the left waist muscles. After holding for 20 seconds, repeat these two actions on the other side.
Upper arm-Raise triceps above your head with one hand. Keep the forearm as close to the upper arm as possible. Hold the elbow with the other hand and pull it toward the head for 20 seconds, and repeat with the other side. Note that if you press it down, you can pull it down and it will become latissimus dorsi (LAT).
Stretch latissimus dorsi
Upper arm-biceps and deltoid muscles sit on the mat, tilt up and down, and hold them shoulder-width with both hands. Note that the grip in the picture is finger backwards. Then slowly slide your hips forward and experience the feeling of stretching for 20 seconds.
Upper arm-biceps and deltoid muscles sit on the mat, tilt up and down, and hold them shoulder-width with both hands. Note that the grip in the picture is finger backwards. Then slowly slide your hips forward and experience the feeling of stretching for 20 seconds. Open your hand, you can pull the deltoid. Just this picture.
Find a door frame or a fixed post for your chest, and hold the wall or post with one hand. Elbow slightly bent, shoulder height. Lean forward and experience the feeling of holding your chest out. Hold for 20 seconds and repeat in the other direction. In addition, if the elbow is low, mainly stretch the deltoid muscle on the upper chest and side.
Stand with your back to it. Hold the waist-level post with one hand, then bend your body and stretch your back as shown. Hold for 20 seconds, then switch sides. This action will also stretch the back of the deltoid muscle.
After doing sit-ups/sit-ups and other waist and abdomen exercises, do the following stretching to avoid muscle soreness to the greatest extent. As shown in the picture, the rectus abdominis lies on the mat, supports the upper body with both hands, leans upward as far as possible, and feels the feeling of stretching the abdominal machine for 20 seconds.
Lie on the lateral abdominal muscles as shown in the figure, push your knees and hips to one side ... press hard for 20 seconds and repeat in another direction.