How to stretch each part? The secret of good figure = dynamic warm-up stretching before exercise+anaerobic+aerobic+static stretching after exercise+nice wearing.
To sum up today: stretching from head to toe! Read this article carefully, and you won't be confused by stretching after the next exercise. Pull wherever you want, and pull out a sense of slender lines. This sharing action is done without standing proudly on a yoga mat! At home, before and after work, fitness and running, anytime, anywhere.
(Tips: My flexibility is not good, so everyone can do the selected action, which is effective and easy to do, and everyone can do it.)
For a better understanding: photos and words are put together, corresponding to Figure 1 ~ Figure 9 respectively.
What is stretching? First of all, before stretching, let's take a look.
Stretching = dynamic stretching+static stretching Figure 5
Stretch muscles, increase muscle ductility, and stretch fascia, not ligament.
Dynamic stretching = Dynamic stretching before exercise activates the body.
Jogging, walking and jumping are the main activities. Warm-up as long as the body is slightly sweaty, joints are active, and activities are open.
Such as: around the shoulder ring, side leg press, chest expanding vibrating arm.
Static stretching = static stretching to relax muscles after exercise.
Slowly stretch a part and hold it for about 30 seconds.
Let the muscles relax and the lines stretch more slender, effectively relieving the pain in the next two days.
therefore
Before exercise, you should stretch and warm up your joints dynamically to warm up your body.
Static stretching after exercise can relieve tense muscles and stretch lines.
Stretching has many advantages. 1. Say goodbye to the stiff muscles and thick legs that everyone is afraid of.
2. Stretch dynamically before exercise, so that the muscles, heart and lungs can enter a state of injury prevention.
3. Static stretching after exercise: relax muscles and relieve soreness.
4. Long-term stretching can increase muscle elasticity, improve flexibility and increase exercise mobility.
5. Make the whole body lines look better
When is it better to stretch? Stretching also depends on time, and the effect doubles when the time is right.
Divided into: before exercise+during exercise+after exercise+daily life.
Whether aerobic or anaerobic before exercise, dynamic warm-up and stretching before exercise are indispensable.
Tension during exercise can stretch muscles. During anaerobic training, when some muscles are very nervous, you can stretch at that time and then continue. For example, you can stretch both chest muscles in the middle of chest training.
Stretching after exercise is particularly important. Although I often don't have enough time to be lazy or forget, I will be very sore and stiff the next day, which will be terrible in the long run.
After aerobic exercise, you can perform static stretching of the whole body muscles.
After anaerobic treatment, local stretching was carried out at the training site that day.
During the physiological period of daily stretching, you can choose full-body stretching, postpartum repair, pregnant mother and work fatigue.
Tips 1。 Stretching feeling is within the tolerance range.
Everyone has a different sense of softness, and the stronger the sense of stretching, the better. For example, the endurance of 1- 10 can generally be pulled to the seventh place, and the muscles are stretched and slightly painful.
2. Exercise and stretch, comfortable to wear.
Wear a sports bra with comfortable support and high elastic fitness compression pants to help you shape. The fitness equipment I am wearing in the photo is: BadCouple's.
3. Each stretching time should not be too long.
If the warm-up time is too long, it will affect the later sports performance, so it can be controlled at about 5- 15 minutes before and after.
Find the stretching requirements corresponding to your own exercise. Aerobic exercise warm-up+dynamic stretching+aerobic exercise+static stretching of all parts.
Warm-up of anaerobic exercise+dynamic stretching of corresponding parts+anaerobic exercise+static stretching of corresponding parts.
Anaerobic+aerobic exercise warm-up+dynamic stretching of corresponding parts+anaerobic+aerobic exercise+static stretching of corresponding parts.
Tips:
Dynamic and static stretching before and after anaerobic exercise = for a certain part
Dynamic and static stretching before and after aerobic exercise = stretching of all parts of the body.
Next, Amway stretching is very important! Only one-to-one correspondence, each practice takes less time, and the effect and change are great.
Dynamic+static full-body stretching action Dynamic warm-up stretching before exercise 1 Jogging or brisk walking on the treadmill for 5 minutes Figure 3
The first step of warm-up is to improve heart rate, body temperature, joint lubricant secretion and respiratory rate.
Pace: about 6.8.
Feeling: Slight sweating, fever and fever.
Dynamic warm-up without running space instead of running Figure 3
2 Turn jumping on and off
Can replace the running above.
Action: the body presents big characters, jump together and clap your hands together.
Time: one group lasts for 30 seconds, and ***4 groups.
3 Run after kicking.
Hands akimbo, run in place, and kick your heels to your ass.
Time: one group lasts for 30 seconds, and ***4 groups.
4 Leg-lifting running Figure 3
Running with high legs can replace running.
Time: one group lasts for 30 seconds, and ***4 groups.