What are the specific stretching exercises? Fitness can promote the body's metabolism, exercise is conducive to enhancing the body's immunity, and the effect of losing weight is also very obvious. The importance of sports to the three highs is self-evident. Let me show you the benefits of certain stretching exercises.

What are the specific stretching exercises 1 1, stretching the neck?

Tilt your head forward, but don't shake it from side to side-it's dangerous. On the contrary, stretch your neck to the left, right, front and back, but you must turn your head back to the middle first!

Tilt your head, put your ear to your shoulder, tilt your head back and keep it at a 30-degree angle, turn your head from left to right, and then turn left from right.

Make sure that your head leans back slightly, your chin stays relaxed and your mouth is better open.

Step 2 stretch your shoulders

Put your arm on your chest.

Hold the forearm with the other arm.

Pull your arm until you feel your shoulders stretched.

If you feel that your chest is being stretched instead of your shoulders, push the stretched arm in the opposite direction to contract your muscles.

Step 3 stretch triceps

Raise your right hand.

Bend the right elbow so that the forearm is behind the head and hangs between the shoulder blades.

The other hand touches and grabs the right elbow.

Bring your elbow closer to your head.

Step 4 stretch your shoulder blades

Put your arm out.

Hands folded, fingers crossed.

Push your arm far away and try to push your shoulder blades in the opposite direction.

Step 5 stretch your wrist

Hold out your arm.

Pull this hand back gently with the other hand.

Repeat with your other hand.

6. Stretch quadriceps femoris

Stand up and pull one leg behind you.

Change the other leg. Say it again.

Step 7 stretch the calf

Put your arm against the wall.

Extend one leg to it and straighten the other leg at the same time.

Change the other leg. Say it again.

8. Stretch hamstrings

Sit on the ground and stretch out one leg.

Pick it up and hold it for a few seconds.

Change the other leg, and then change both legs together.

9. Fully stretch your legs

Lie flat and lift your legs.

Grab the back of the thigh.

Pull your legs towards your face.

Don't pull your leg, you may get hurt.

10, stretching like a butterfly.

Sit on the ground.

Put your feet together.

Push your feet in as far as possible.

Put your hands on your ankles and arrange your elbows above your knees.

Push your elbow back as close to your leg as possible (it can exercise your abdominal muscles and help you get deeper stretching).

Press your knees.

1 1. Stretch the lower back

Lie down.

Raise one leg to your chest.

Repeat with the other leg, then do it with two legs.

12, stretching chin

Put your head back, put your chin in your palm and relax, then pull your chin away.

Say "ah-"(you can keep silent. )

Grasp the chin with your thumb, forefinger and middle finger.

Stretch from left to right. If you get hit in the jaw, this kind of training can help you (such as being knocked down in a boxing match).

What are the specific stretching exercises? 2 What stretching exercises do girls have after running?

1, preparation work

In fact, you should not only stretch your legs after running, but also be prepared when you start running. You must also pull the ligament before running, so as to ensure that there will be no subsequent injury after running. If some people have bad ligaments, if the pace is too high or the range is too large when running, it is likely to lead to some bad phenomena. This sport doesn't need any equipment, just everyone's strength. Then lift a leg, bend your knee, and then hold the bent leg with your own arm. You can get some stretch by lifting it at night.

2. Hurdle leg traction method

After our long-distance running or extremely fast running, we all know that the leg muscles are in a very tense state. So you'd better do a stretching exercise immediately after running to relax the leg muscles and ligaments. After running, we can find a railing that is longer than our legs and then cross it with one leg. If there are no railings, we can use ladders instead. After crossing our legs to this position, we can press forward to keep our heads and toes as close as possible, but this process is slow. If we are too anxious, we may strain our ligament.

Step 3 kick and kick

After running, you should not only stretch, but also do some exercises to cooperate with stretching. For example, after the last stretch, we can put our legs down and then sit down and pat our calves and thighs. At this time, our legs will relax further, and then we will do the kicking exercise we have done normally. These three steps can be combined to complete a set of very reasonable leg stretching, which is very suitable for girls to exercise, because the exercise intensity will not be too great, and if girls do not pay attention to stretching, their legs will become very thick.