Bracing, by adding the weight of the human body to the change of the lifting angle of the force, transforms the weight of the human body into the strength of lacing, and fully helps the whole body to stretch and relax. Support is also a way to warm up in advance for fitness exercise, which can effectively prevent muscle strain.

First, the stretching method

1, shoulder+chest stretching

Correct posture: shoulders sink; Hold your arm back; Enlarge the chest.

2, latissimus dorsi stretching

Correct posture: bend your elbow over your head and hold it with one hand; The body is ring-shaped until the back feels stretched; Waist and abdomen tightened, slightly with chest; The tension on the left and right sides is maintained at 15s.

3. Stand and stretch for four times

Correct posture: bend your legs and keep your ankles close to your hips; To the front of the thigh, the tension is obvious; The tension on the left and right sides is maintained at 15s.

4, supine hamstring muscle stretching

Correct posture: stretch your legs straight; Draw your legs closer to your chest; The tension on the left and right sides is maintained at 15s.

5. Standing calf stretching

Correct posture: focus on stretching legs and feet to keep up; Straighten your legs and knees; The tension on the left and right sides is maintained at 15s.

Second, matters needing attention

Warm up before stretching;

Keep breathing rhythmically during ascension, and don't pause breathing;

Stretch slowly and gently, and don't rush for success;

The strength of stretching must suit you.