20 19- 12-03

I don't feel energetic after every exercise. I just want to lie down and never move again. However! Although you are really tired, don't sit down and rest at once! If you don't stretch, you sweat in vain-the effect of reducing fat is getting smaller and smaller, muscles are stiff, calves and other parts are getting thicker and thicker, and physical pain is coming one after another!

Before stretching, we can learn how muscles contract. The smallest unit of muscle is myofilament. Muscle movement refers to the sliding of filaments on thick muscle filaments. When relaxing, the muscles appear softer and smaller, and when tense, the middle distance becomes shorter, indicating that the muscles are hard, tight and thick. Therefore, in order to make the body lines slender, you must stretch! !

Some time ago, "Here We Come" brought Ming Xi from Victoria's secret to the public, and everyone exclaimed how her beautiful legs were trained. Her secret turned out to be stretching!

Then everyone followed Xiaomi and practiced the most complete 34 stretching movements in history:

1

Camel stretching

Stretchable: rectus abdominis, oblique muscle outside abdomen.

2

Open straddle stretching

Can stretch: adductor thigh muscle

three

Frog stretching

Can stretch: adductor thigh muscle

four

Lateral lunge

Stretchable: adductor thigh muscle.

five

Butterfly stretching

Can stretch: adductor thigh muscle

The red part in the picture is the main stretching muscle group. These actions are simple and gentle, and anyone can do them at any time and any place!

Through the correct stretching method, you can stretch your bones and muscles, stretch your bones and blood vessels, eliminate the tension and soreness that plague your neck, shoulders, waist and other body parts, enhance your flexibility, and lose weight and grow taller in just a few minutes every day! . In short, stretching anytime and anywhere has many benefits!

Training suggestions:

1, which can be selected according to the parts to be practiced. How to choose (refer to the picture above, the red part in the picture is the main stretching muscle), for example:

1 Reduce fat. Girls who are worried about thick legs during running can stretch the muscles of thighs and calves after running.

② After practicing abdominal muscles, if abdominal muscles are painful, you can focus on stretching abdominal muscles (rectus abdominis and oblique abdominis).

③ Practice chest muscles, biceps brachii and triceps brachii. Friends who have finished push-ups and dumbbell training can stretch their hands, back and chest muscles.

4 practice hip lifting. After doing squats, you can focus on stretching some muscles of gluteus and thigh.

⑤IT people can often stretch the muscles of the neck, which helps to relieve fatigue.

2. Each movement lasts more than 30s, and each stretching time is 6- 10 minute.

3, stretching can be practiced every day, try to pull all parts down within a week.

Please remember: it takes a day's hard work to keep exercising, and you can't get quick success. Reasonable and effective rest is also part of exercise.

Height increasing method