2. Shoulder: Lift the straight right hand horizontally with the left hand, stretch it to the left, and change hands to repeat the action.
3, chest: hands flat, do chest expansion exercise.
4. Biceps: Lift horizontally, grab the corner or any high enough support, and rotate the upper body for 10- 15 seconds.
5. Triceps brachii: Grab the other elbow joint with one hand and gently push through the body until the hand touches the back.
6, gluteal muscles: the left leg is placed on the right leg and kept bent. Let your left leg touch your chest, twist your body to the left and look at your left shoulder.
7. Outer thigh: the thigh on the stretching side extends backward obliquely, and the calf touches the ground with the outer foot. The knee joint on the other thigh bends before lunge and is supported by both hands. When stretching, the center of gravity of the body moves to the stretching side.
8, hamstring muscle: lie flat, one leg up, the other leg bent, keep the soles of your feet on the ground. Put a towel around your straight foot, gently pull it down and push it to the bottom of your foot at the same time.
9, quadriceps femoris: stand on one foot and keep your body upright. Keep balance with one hand on the wall. Pull up the toes on the same side with the other hand.
10, calf: one leg takes a big step forward, the other leg does not move, and the body presses forward.
1 1. Upper back: stand upright, grab the handrail with both hands flush with the abdomen, and press the back repeatedly.
12, lower back: lie on your back, bend your legs, hold your calves with your hands and stretch as far as possible to your chest. Repeat 10 times for 30 seconds each time.
Matters needing attention in stretching exercise
1, avoid pain
If you stretch carefully, your muscles will react as expected. If you stretch hard, your muscles won't match you well. If you stretch the pain point, the body will think it is dangerous and start the defense mechanism. When muscles are in pain, they will protect themselves by contracting. This runs counter to your purpose of stretching.
Of course, if the discomfort does not spread to the body, the slight pain during stretching will make people feel very comfortable. However, you must learn to distinguish between burning sensation caused by stretching and pain that may lead to injury.
Step 2 stretch slowly
If the arms and legs are thrown out when stretching, it is that the speed of muscle stretching is too fast. At this point, the body will think that the muscle is about to tear or be injured, so the body will try its best to protect the muscle by contracting the muscle, resulting in the inability to complete the action.
Step 3 stretch the right muscles
Although this seems obvious, you must use the right method to abide by this principle. You can do exercises with different intensities in the wrong direction and realize the difference between stretching muscles and pulling the joint capsule or hurting your body. In order to protect your body and save precious time, it is very important to master the correct method!
4. Avoid affecting other muscles and joints.
Careless stretching, or irregular stretching, will have a negative impact on other muscles and joints, and actually make the physical condition worse. This common mistake is the main reason why some people think stretching is useless and painful.