2 1 static stretching action, exercise is very important in daily life, and active exercise is also a life attitude. There are still some things to pay attention to when stretching. Let me show you the 2 1 static stretching action.
2 1 static stretching action 1 1, dog step
2. Crawler stretching
Step 3 twist the towel
Step 4 Kneel and turn your chest
5. Stretch the back of the standing leg.
6, kneeling posture dynamic stretching
7. Dynamic Squat Stretching
8. Crescent+hamstring stretching
9, lateral lunge dynamic stretching
10, semi-kneeling hamstring stretching
1 1, kneeling to the chest.
12, maximum tension
13, kneeling push-ups
14, hurdle
15, kneeling posture, chest and back stretching
16, dynamic lateral stride stretching
17, bend down to explore
18, walking quadriceps stretching
19, pigeon dynamic stretching
20. Turn your lower back to your chest.
2 1, TRX chest expansion
2 1 static stretching action 2 action 1, scapula extension
Action essentials: stand with your feet as wide as your hips and your knees slightly bent. Put your left hand on your body and bend your elbow slightly. Fix your right hand on the elbow of your left hand, and then tilt your left arm to your body until you feel the tension in your shoulder muscles. Switch sides and repeat the same action.
Action 2, upper back stretching
Action essentials: cross your fingers, palms outward, raise your hands to chest height, straighten your arms, lock your elbows and push your shoulders forward.
Action 3, latissimus dorsi stretching
Action essentials: stand in front of a support that can support weight, grab it with both hands, lean back and bend your knees. Push your legs to the ground and pull your arms back.
Action 4, pectoralis major stretching
Point: Stand beside a stable upright support. After putting one hand on the bracket, keep the upper arm on the same plane as the shoulder. Push forward slowly until the chest muscles feel stretched.
Action 5, stretching of iliotibial tract
Action essentials: stand up straight, feet open and hip width apart. With one foot on the other, lift the other arm over your head to keep balance. Repeat this action on the other side.
Action 6, piriformis extension
Action essentials: sit on the ground with your legs straight. Bend one leg and cross the other. Keep the crossed legs straight and flat on the ground. Hold the body steady with one hand, wrap the outside of the knee with the other hand, and then press it slowly until the iliotibial tract feels stretched.
Action 7. Stretch the quadriceps at three points.
Action essentials:
A. Stand with your back to the bench or a stable support, put your knees on the support with one foot bent, keep your body upright, and raise your head.
B, slowly bend the knee joint supporting the foot and lower the body until the opposite thigh feels stretched.
C. Support the feet and calves to push the body upward and return to the starting position. Repeat stretching the other leg.
Action 8. Stretch the posterior leg muscles 1.
Action essentials: lie flat on the ground and straighten your legs. Lift one foot in turn, keep your knees straight and fixed, and then pull your toes to your body. If the softness is good, the thigh can be pulled closer to the body to increase the stretching strength.
Action 9. Raise your arm and rush forward.
Action essentials:
A. Stand with your feet shoulder-width apart and your hands on your hips. The left leg lunges forward and bends at the same time until the right knee and the back of the right foot touch the ground, keeping the body upright and looking straight ahead.
B. Hold your arms high above your head, your right arm is in front of your left arm, and your palms overlap. When lifting, rotate your hips backwards. Pause for a few seconds at the end of the action, and then return to the starting position. After completing the required number of groups, switch sides.
Action 10, adduction muscle group stretching
Action essentials: keep your body upright and your hands akimbo. Bend the left knee so that the position of the knee is directly above the foot and the right leg is straight and attached to the ground. Move your body slowly to the left. Relax, then go back to the starting position and change sides.
Action 1 1, adductor extension 2
Action essentials: sitting posture, bending your knees to keep your feet opposite and close to your body, and clenching your fists with both hands to ensure that your feet are closely opposite. 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.
Action 12, calf extension
Action essentials: stand in front of the wall for a big step or so, push the wall with both hands, and stand with your feet as wide as your hips. Kneeling posture: Bend your left leg forward, keep your left knee directly above the foot surface, and don't lean to one side. I feel the right calf muscle group being pulled. Stretch the left calf by changing sides.
Action 13, standing hip external rotation
Action essentials: put your left leg on the table, bend your knees, and stand with your right leg straight on your toes. Lean forward until your left hip feels stretched. Hold this position for a few seconds, relax, and then change sides.
Action 14, the top wall of the knee extends.
Action essentials: stand in front of the wall, with your left foot in front of your right foot, with your left heel flat on the ground, and then bend your left knee. When the left knee touches the wall, translate the left foot backwards. Measure the distance from the left toe to the wall when the left heel leaves the ground. Swap places and make the same measurement.
Action 15, quadriceps femoris stretching
Action essentials: stand with your back to the table. Put your left foot on the table and keep your thighs parallel. The hips are slightly backward, and I feel the quadriceps of the left thigh being pulled. Hold this position for a few seconds, relax, and then change sides.
Action 16, stride and stretch
Action essentials:
A. Step on the high jump box or bench with your right foot, lean forward from the hip position, keep your back upright, keep your left leg straight, put your feet flat, and put your hands on your sides.
B, open your arms 90 degrees, then rotate your body and turn your head. Pause for a few seconds at the end of the action, and then return to the starting position. After completing the required number of groups, switch sides.
2 1 static stretching action 3 What are the leg stretching actions?
1, the side stretches the front thigh.
The first action recommends that you stretch the front side of your thigh. When we do this action, we need to keep a lateral posture, then bend one leg, hold the ankle with our hands and feel the stretching of the muscles in the front thigh. When we do this action, we need to do it alternately, and the time you stay in each stretch should be the same.
2. Stretch the back of thigh.
Next, I will introduce you to a stretching action on the back of the thigh. When we do this, we need to lean on the yoga mat. After leaning on the yoga mat, we finished stretching the back of our thighs. Since we can't stretch our legs at the same time, let's do it in exchange, feel the stretching on the back of our thighs and try to keep us stretching for a long time.
3. Bend the back of thigh and stretch.
In the last action, we all introduced the stretching action of the back thigh on the yoga mat, so when we do this action, we need to keep a bent posture to stretch the back thigh. When we do this stretching exercise, we should feel the tension behind our legs and let our range of motion reach the limit of our body. If not, you can see how the pictures are demonstrated to us and complete them according to the contents of the picture demonstration.
4. Standing thigh stretching
The next action, we need to keep a standing posture to do, this is a thigh stretching action. First, we need to keep a standing posture with a straight back, and then we will complete this standing thigh stretching action. Let's take this action to the limit of our body, feel the stretching of our legs and try to stick to it for a longer time.
All the above actions can help us stretch our leg muscles. After doing some proper leg training exercises, we must do leg stretching exercises, which can help us relieve the pressure on our muscles and make our legs more elastic. These actions can be done after exercise or before exercise, which can make our body better enter the state of exercise and reduce the chance of injury during exercise.