Static stretching means that the athlete moves the joint to the maximum position and keeps the peak contraction for 30 seconds. It is enough to feel that the muscles here have a great sense of stretching. We often come into contact with stretching such as calf stretching, back stretching, chest stretching, thigh stretching, ankle stretching, arm stretching, abdomen stretching and hip stretching. Please learn static stretching with Bian Xiao and feel the muscle relaxation and happiness it brings to healthy friends.
1, heel up
Stand on the ground with your feet shoulder width, relax your back and contract your abdomen, and keep your knees slightly bent. At the beginning, stand on tiptoe with your feet and palms, adjust your breathing and tighten your abdominal muscles to maximize your contractility. At the same time, the knee joint and ankle joint are in the same direction, the spine is in a neutral position, and the back is kept relaxed. The peak shrinks for 20 seconds, then the heel is slowly lowered and returns to the initial action.
2. Half squat exercises
Your feet are slightly wider than hip breadth's, so your hands naturally stick to your thighs. Keep your back straight and your knees bent. When exercising, contract the quadriceps femoris, keep sitting in the chair, make the knees perpendicular to the toes, keep the peak contraction for 20 seconds, and then slowly stand back to the initial position.
Step 3 Stretch your hind legs
When standing, your feet are hip width apart, your back is straight to ensure that your spine is in a neutral position and your knees are slightly bent. When exercising, the legs turn into lunges, so that the calf of one leg is vertical to the ground. Straighten the other leg to make the stretched calf muscle contract the most, and the peak contraction lasts for 20 seconds, then retract the legs and return to the initial position. Keep your back straight all the time and don't lean forward.
4, hamstring muscle stretching exercises
Stand up straight, with your legs apart in a lunge, one leg supporting your weight, and then slowly push your hips back. Just feel the tension of hamstring muscle at the back of thigh. The other leg is straight forward, but the sole of the foot does not leave the ground, and the neck and back spine are in a straight line to maintain the stability of the spine. Keep exercising for 20 seconds and keep your body balanced throughout the exercise. Then go back to the starting point, change your legs and start repeating the exercise.
Bian Xiao reminds everyone here that there should be a transitional period for stretching after jogging. After jogging, you should jog until your body sweats and your heart rate is normal. At this time, static stretching will be the most suitable, and the effect of relieving muscles is obvious.
From the above discussion, we should attach importance to stretching, which will make our sports and fitness more popular with our friends.