On the second day after training with an elliptical machine, muscle soreness usually occurs, partly because of delayed soreness, and another reason is lactic acid accumulation. Proper stretching after training can accelerate the discharge of lactic acid in the body.
After using the elliptical machine, you can do the following stretching exercises:
1. Start from the starting position of push-ups and support the ground with both hands. Lift your left knee close to your shoulder and your ankle on your right hip. Support your body with your forearm, put your right foot down and put your foot on your back. Hold your head high and keep your eyes on the ground; If you are flexible enough, you can lower your chest to the ground and put your hands straight in front of you.
Contraction of abdomen, tightening of pelvic floor muscles, affecting gluteus maximus. At the same time, the toes bend to the ground and the heels press down hard. Do the left and right feet five times, and relax your knees at intervals.
2. Sit on the ground with your knees bent and your feet on the ground, about 30 cm away from your hips. Cross your hands under the foot socket with your elbows outward. The body leans back, the pelvic floor muscles exert strength, and at the same time, the abdomen is closed and the back is bent. Inhale through the nose, exhale and further abdomen, at the same time lift your left foot, put your heel on the virtual "wall" and retract your toes. At the same time, push your right foot down.