The first group: lateral lunge stretching
Action essentials:
1. Take a straight arm leg press posture and straighten your left leg.
2. Bend forward, lower your head, and at the same time straighten your arms and put your palms on the ground.
3. In order to enhance the stretching effect, the position where both hands touch the ground can be moved forward as far as possible.
4. Repeat the above action with the other leg.
The second group: legs crossed, hands touching the ground.
Action essentials:
1. In front, cross your legs and stand side by side.
2. Straighten your legs, bend forward and touch the ground with your hands.
3. Change your legs and repeat the above actions.
The third group: adductor muscle extension
Action essentials:
1. Take a sitting posture, with your knees bent, your feet relatively close to your body, and hold your feet tightly with your hands to ensure that your feet are tightly opposite.
2. Slowly bring your knees close to the floor. When you reach the limit, keep your posture for a few seconds, and then return to the starting position.
Group 6: calf stretching
Action essentials:
1. Stand in front of the wall, push the wall with your hands, and stand with your feet hip width apart.
2. Kneeling posture Bend your left leg forward, keep your left knee directly above the foot surface, and don't lean to one side.
3. Feel the right calf muscle group being pulled. Stretch the left calf by changing sides.
Pay attention to the time:
Generally, an action is not less than 30 seconds, but it can't be too long, and it is best to be around 30-50 seconds. Otherwise, it is easy to strain, just like the rubber band has been stretched straight, and as a result, there is no elasticity after a long time.
Stretch from the neck, shoulders, back, waist, hip joint, inner and outer thighs, front and rear sides, and front and rear sides of calves for at least 10 minutes or even 20 minutes.
Extended data:
Stretching exercise is a fitness method, which can make the coordination between ligament muscles and joints softer and reduce the possibility of injury. Including active stretching and passive stretching.
The so-called active stretching refers to keeping the movement in a specific position mainly by the strength of muscle contraction, rather than other external forces. The advantage is that it can increase the flexibility of action and the strength of muscle contraction. The so-called passive stretching refers to using one's own weight or equipment to keep the limbs in a certain stretching posture. This is a slow and relaxing stretching, which can also be expected to reduce the excitability of nerves and muscles. This is a good way to relax after exercise.
References:
Stretching exercise? Baidu baike