How to stretch after squat
The necessity of stretching
After squatting down, many friends will immediately sit down and rest, or take a hot bath and lie on the sofa. In fact, it is as important to do a group of stretching exercises in a targeted way as to do warm-up exercises before exercise. Proper stretching exercise can avoid sports injuries, improve the fitness effect, exercise the flexibility of the body and relax blood circulation.
Quadriceps femoris extension
1. Stand up straight, put your right foot behind your back, and hold on with your hands;
2. Keep your knees as close as possible and slowly pull your right foot to your hips until the quadriceps feels stretched;
3. After holding 15-30 seconds, switch legs.
The quadriceps femoris is the main muscle group of squat, so it should be well maintained.
Because relaxing traction will last for a long time, it is best to find an armrest to stabilize your body when pulling quadriceps femoris.
Thigh extension
1. Step out from the left front of your left leg, with your feet on the ground and your toes pointing to the ceiling;
2. The right knee is bent, the upper body leans forward slightly, and the hips are tilted upward;
3. After holding for 20-30 seconds, change legs.
The stretching movement of thigh is mainly aimed at hamstring muscle, which is the general name of a series of muscle groups behind thigh.
If your hamstring muscle lacks exercise for a long time, the quadriceps femoris will not fully develop, because the body pays attention to "balance"
Extension of hip muscles
1. Stand up straight and put your right foot on your left knee;
2. Slowly squat down and push your left knee and right foot to your chest at the same time;
3. Press the hips down until you feel the back of the thigh and the right hip tighten;
4. After holding 15-30 seconds, switch legs.
In the process of squat, the strength of hip flexors is essential, mainly pulling hip abductors such as gluteus medius and deep stabilizer.
Stretching of trunk muscles
1. Legs are shoulder width apart;
2. Hold the back of your head with both hands and slowly hold your chest forward;
3. Stretch the muscles in the chest and back, and don't overstretch the muscles in the back.
It is especially necessary to stretch the trunk after the completion of non-self-weight squats (such as barbell squats) to avoid joint damage caused by keeping the upper body in the same position for too long.
Tips on how to stretch after squat
1. Stretch not too hard, but gently;
2. breathe freely, don't hold your breath.
3. Do each action for 30 -40 seconds and repeat it for 3-5 times;
4. Stretching feels tight, don't force your body to stretch too much;
The above four stretching exercises are suitable for anyone, regardless of age or physical flexibility. How to stretch after squatting? The stretching methods after squatting are all here, and girls can digest and learn well ~
The standard posture of female squat
Practitioners squat down to the end behind their hands, and then stand up quickly. Hold your arms above your head and do stretching exercises. You should feel the stretching of abdominal muscles, lean back, touch the soles of your feet with your hands, do squats, and then return to your original standing state.
What effect will four groups of squats have a day?
Say goodbye to lower body obesity! The wall is a good assistant to practice squats. Practice squats for minutes and abuse your ass!
Reduce fat! The body consumes more calories than you eat, and squatting needs to consume a lot of calories. Squats require much more calories than other movements, which is very simple, because squats bear far more weight than others. Within a few hours after a squat, your body's basal metabolic rate will increase (term: EPOC, some people call it "afterburner").