Stretch for about 5 minutes before practice, especially according to the position and purpose of practice. During dumbbell practice, every time a group of movements are completed, the related muscles should be stretched in time. After stretching exercise, appropriate adaptive exercise should be carried out. Mainly for the muscle groups to be exercised next, first carry out 1-2 groups of exercises, and practice 15-20 times in each group with small heavy dishes or bare hands, so that local muscles can fully enter the exercise state.

Positive pressure tube

Stand on one foot, lift the other foot to hip height, the toe of the standing foot points straight ahead, lift the toe of that foot and hook it back, and press the upper body forward and straight as far as possible. Carry out 2-3 times on the left and right legs, and hold for 30 seconds each time.

Function: Stretch the muscles and ligaments at the back of thigh and waist.

Former leg press

Hang one foot on a horizontal bar or other fixture. Bend your knees at 90 degrees and step forward with your other foot. Bend your knees and press your upper body down. The degree of bending of the front legs can be determined according to your own situation. Hands akimbo, sexual joints stand forward. Do it 2-3 times on each leg. Hold for 30 seconds at a time.

Function: Stretch the muscles and ligaments in front of you.

Note: it is the sexual joint that protrudes forward, not the stomach.

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Transverse horizontal bar or other fixing device. Lift one foot to the plate, as high as the card. Stand your feet directly under your body and keep your toes as straight as possible. Lift your toes up, put your hands on your head, and press your upper body down in the direction of lifting your feet. Do the left and right legs 2-3 times each. Keep it for 30 seconds at a time.

Function: Stretch the muscles and ligaments on the inner thigh.

Stretching foot

Feet shoulder width apart, hands clasped behind the back fork, straight. Hands, the distance is different, and the stimulating part is different. Each part can be stretched for 20-30 seconds. You can also stretch a part according to the practice points.