People who go to work sit in the office all day and have no time to do sports. Is everyone worried about their thick legs, bucket waist and meat worship? Someone made a tailor-made drawing of office stretching exercise. Look at it!
Method 1: once every 30 seconds, do it twice-stretch your back muscles.
(1) Put your palms together on your chest, with your fingers clasped, and slowly adjust your breathing. Lower your head, tighten your chin, close your eyes, and stretch your wrists as far as possible to stretch the muscles of your head, shoulders, back and waist.
② Keep the movement of ① and take a deep breath. Then, while turning the closed palms outward, exhale slowly and stretch forward as far as possible. Then slowly relax and repeat the action of ①. Teacher Nagano's little advice: it's easier to relax with your eyes closed!
Method 2: Hold your chest out 15 seconds &; Raise your arm 10 second and do it twice-relax the chest and back muscles.
① Don't sit too deep in the chair. Sit in the position of 1, chest out and abdomen in, hands behind your back, palms together and fingers clasped. Squeeze the scapula as far as possible to the middle, hold your chest out and hold it for 15 seconds.
② Keep the posture of ①, lean forward slightly, and lift tight hands upward as far as possible for 10 second. Then, slowly return to the original posture. Teacher Nagano's little advice: try to close your stomach and don't lean back.
Method 3: 15 seconds or so, do it twice-stretch the muscles of calf, inner knee and rear thigh.
① Don't sit too deep in the chair. Sit in the position of 1 in the third part of the chair and stand up straight. At the same time, the left foot is extended forward, the heel is attached to the ground, the sole of the foot is at a 90-degree angle with the calf, and the inner knee is pressed down to tighten the muscles of the calf and the back of the thigh.
(2) On the basis of (1) movement, stretch your hands in the toe direction to tighten the muscles of the calf, inner knee and thigh. Then, the right foot also performs the above actions in the same way. Teacher Nagano's little advice: keep your waist straight when you lean forward.
Method 4: 10 seconds, do it three times-exercise the muscles that support the knees.
① Don't make the chair too deep, and sit in the position of 1 in the third part of the chair. Then, focus on the abdomen, stretch your right foot forward and lift it slightly.
(2) On the basis of (1) movement, raise your right foot to the floor level and keep your toes as vertical as possible. At the same time, focus on your knees and keep moving 10 seconds. The left foot also completes the above actions in the same way. Teacher Nagano's little advice: pay attention to your knees consciously.
Method 5: 15 seconds or so, do it twice-stretch the arm muscles.
① Sit in a chair with palms up and arms straight forward. Gently hold the four fingers of the left hand except the thumb with the right hand, and break off the hand hard. The left and right hands alternately do the above actions.
② Sit in a chair, straighten your elbows and press your palms on the chair. At this time, the wrist is stressed on the inside of the front wrist. Teacher Nagano's little advice: Don't bend your elbow.
Method 6: 10 seconds, do it three times-tighten the relaxed muscles of the wrist.
(1) Sit in a chair and straighten your waist, chest and abdomen. Hands clenched into fists, wrists crossed up and down.
(2) Two fists are clenched, the lower wrist is bent hard on the chest, and the upper wrist is pinched hard. Keep pressing each other. The upper and lower hands alternately do the same action. Teacher Nagano's suggestion: Hold each other's hands tightly and squeeze each other hard.
Many people think stretching is a trivial matter, and you can do it or not, but in fact stretching is far more important than you think. Let's have a look.
1, improve the level of exercise
Stretching is usually regarded as an integral part of training and treatment by coaches, physical fitness coaches or rehabilitation therapists. Stretching before running can reduce muscle viscosity and internal energy consumption during exercise. At the same time, the increase of elasticity can improve the muscle contraction speed and muscle contraction intensity.
Exercise stretching can increase the range of motion of muscles and joints, enable athletes to complete more reasonable technical movements and reduce unnecessary ability loss. For example, swimmers can increase the stroke range and water efficiency by increasing the range of motion of shoulder straps.
2. Accelerate recovery
For more than 20 years, exercise stretching has been used as a recovery method after training. It is pointed out that stretching can effectively relax muscles, reduce muscle stiffness, increase blood microcirculation, make nutrients reach tissues that need to be repaired, and accelerate the elimination of metabolic wastes.
Stretching can effectively relieve muscle soreness, including short-term muscle soreness and delayed muscle soreness after exercise (see explanation at the end of the article).
Research shows that static stretching after exercise can reduce muscle tension. It can be seen from EMG that stretching can effectively reduce the EMG signal of muscle tension and directly relieve muscle pain.
On the other hand, stretching can accelerate microcirculation, thus reducing the swelling between muscle fibers, which is also one of the reasons for reducing muscle pain.
Finally, stretching can reduce the generation and transmission of local pain nerve signals, which is one of the most direct reasons to reduce muscle pain.
Step 3 prevent injuries
According to traditional theory, muscle stiffness is the main cause of muscle strain during exercise. The study also pointed out that the lack of flexibility is the inducing factor of many sports injuries.
Stretching can reduce the frequency, severity and recovery time of muscle stretching.
Stretching can make muscles more elastic, absorb more energy and increase muscle contraction.
On the other hand, muscle fatigue is also the inducement of sports trauma.
Stretching after running can speed up muscle recovery, reduce the situation of muscle training and working under fatigue the next day, and achieve the purpose of preventing injury.