lower limbs
★ Stretching of muscles at the back of thigh
● retting 1 (ganger 1)
Put one leg on the rib, stretch the muscles at the back of the thigh, keep your toes up, straighten your knees, and then lean forward.
Low-lying Exercise 2 (Bar Work 2)
Turn your legs inward and do the same, focusing on the groin.
Low retting exercise 3 (horizontal bar exercise 3)
The same action, the body leans to the outside of the leg on the raft.
Low-lying Exercise 4 (Bar Work 4)
The same action, the body leans to the inside of the leg on the raft.
● Feet together hamstrings Feet together stretch the muscles at the back of thighs.
Bend your left leg, straighten your right leg, and keep your chest close to your knees. Then change your leg. Then put your legs together, keep them straight, and keep your chest close to your knees. In this exercise, you can also lean forward and make a slight amplitude with your legs.
Legs apart (legs apart)
Stretch the muscles of the back thigh and groin. Keep your knees stable, then put your head close to your right knee, then move to your left knee, and finally press down as far as possible between your legs.
● Peer-assisted exercises 1 (peer stretching 1)
Spread your arms, straighten your legs and lie flat on the floor. The partner lifts one leg close to the athlete's chest, and at the same time presses the athlete's other leg with his leg to keep upright. Athletes can use PNF method in this exercise.
● Peer Help Exercise 2 (Partner Extension 2)
This exercise posture is basically the same as the last one, except that it needs stretching and bending. Athletes must stretch their thighs against their chest with their hands, while their companions put their feet against their faces.
★ Back stretching
● Shells.
When you finish this exercise, you should lie on your back and use your body form as a ball to stretch the athletes' back muscles.
● Sit in a chair.
Sit in a chair, lean between your legs and punch your back muscles.
Bend your knees and push your hands forward (bend your knees and pull forward)
This is a variation of the last exercise. This exercise or other similar exercises can help athletes find their own body posture to practice.
● Peer-assisted partner shells.
This exercise is similar to the cannonball exercise. But when you finish this exercise, you should pay attention to avoid overstretching. This exercise is effective for those athletes who are too big to complete the cannon ball practice alone.
● Dog stretching.
Start with your knees and keep your hips as close to your heels as possible. Keep your forehead close to the ground, stretch your arms forward and keep your hands in contact with the ground. This exercise is also good for stretching the chest, ankle and quadriceps femoris.
★ Hip and upper thigh muscle group stretching
● Cross-legged-ankle to face.
Lie flat on the ground with one leg bent and crossing the knee of the other bent and raised leg. Pull the knee of the thigh closer to the body, face the ankle joint with your hand, and stretch the muscles of the thigh.
● Stand face to face.
Starting from the standing position, put one leg on the support slightly higher than the hip, and bend the knee joint. The other leg, keep upright, lean forward, and keep your chest close to your calf.
● Hips
★ Hip and back stretching
● Lying cross-legged.
Lie flat on the ground with your legs straight, and the knee joint of one leg bypasses the trunk and leans against the ground. Ensure that the elbow joint, head and shoulders touch the ground during exercise.
● Sitting posture inversion.
Sit on the ground, straighten your legs, bend your right leg, then bypass your left leg, put your left elbow on your right knee from the outside, and turn your torso to the right. Then do the other side. This exercise distorts the spine and stretches the muscles of the back, buttocks and trunk.
★ Inguinal muscle group stretching
Low butterfly (butterfly)
This is a typical means of stretching the groin. Bend your knees, touch the soles of your feet, press your elbows against your knees and extend deeper.
● Side leg pressing.
This exercise is a very good means to pull the groin, and it also pulls the Achilles tendon and quadriceps femoris of the bent leg. Keep balance when you bend to one side.
● Anti-butterfly.
This exercise is relatively complicated. Keep your pelvis as close to the ground as possible, and keep your feet in contact with the ground. Putting a pad or stretching pad under the knee joint can reduce discomfort and help to relax. You can use PNF to gently press the ground with your knees and then relax. During this process, keep the inner thighs and pelvis close to the ground.
● Stand slowly with legs apart.
When doing this exercise, you have to bear a lot of pressure on the inside of your knee. At the beginning of the exercise, keep your body in a straddle posture, and the distance between your feet is greater than the distance between your shoulders. Then you can start spinning, start to the left, and then gradually turn right, and your hips will also rotate with it. This exercise can stretch all the muscles near the groin.
★ Stretching of quadriceps femoris and hip flexors.
● Lateral quadriceps stretching (quadriceps stretching while lying down)
This is a typical quadriceps stretching method. Lie on your side and keep your balance. When not pulling, put your arms on your head or even close to the ground, and pull your feet to your hips with the other hand.
● lunge from chair to chair.
This stretching exercise has a very good effect on hip flexors and quadriceps femoris. Kneel on one knee between the two chairs, hold the front chair with both hands, and put your knees on the back seat. Move hips forward to increase traction depth.
● lunge stretching.
Take a step forward with your right leg. Hold your hips with your hands and push forward. You can feel the gluteus muscles stretching the upper part of your left leg. After fully stretching, you can swing slightly to let the front legs stretch forward further. Lean forward, move your chest to your thighs, and feel the muscles stretching behind your right leg and thighs. Repeat the same action and practice your left leg.
★ Leg stretching:
● Stretching of runners.
Use a chair or other support to stretch the calf and push the heel to the ground while maintaining an upright running posture.
Low heel extrusion stretching (suspended calf stretching)
Stand on the steps with your feet and forefoot, and support with your hands. Ensure the control center, and then slowly press down to keep the heel as low as possible. In this exercise, the weight of the body is used to stretch the calf muscles.
■ Upper limbs
★ Stretching of shoulder and chest muscles
● Front shoulder and chest.
Grasp a stationary object with your hands, move forward and stretch the front shoulder muscles.
Muscles of lower shoulder and back (back shoulder)
Push the elbow so that one arm bypasses the neck from the front of the body, and at the same time, the head rotates without pulling the shoulder.
● Stretch the front and back shoulders and chest with ropes.
Hold both ends of a stick or a rope with a length similar to the arm on your head, keep your arm straight and put the rope behind your head. Lean forward while keeping the rope on your head. (Figure 7.35)
● Desktop.
Sit on the ground with knees bent and feet on the ground. Put your arms and palms on the ground. Then lift your hips until your torso is parallel to the ground, like a supported flat plate.
Low left and right upper back stretching.
Grab a stationary object, bend your elbows and wrists and bypass your body. The knee joint bends slightly, and then the body rotates outward to stretch the muscles.
● Trunk stretching around the waist
Inclined stretching in all directions (front, back, left and right) with the waist as the axis. Then, slowly around the ring, forming a big circle.
● Cat stretching.
This back stretching exercise begins with kneeling position. Hands on the ground, knees slightly off the ground. Don't let your hands slip. Move your back up and down to stretch like a cat.
● Lower back bridge.
Lie on the ground facing the ground and push your body up with your arms until your chest and abdomen leave the ground. Legs should always touch the ground. If you can't keep your arm straight for a long time, you can also support it with your elbow first.
★ Stretch your arms
● Triceps.
Stretch your arm with one hand. Pull your elbow, go around your head from behind, and then stretch.
Biceps (biceps)
Stretch the biceps with a rope. Pull both ends of the rope with both hands, keep the hand that does not pull the arm at the waist, and pull the arm to pull the rope back and pull the biceps.
Suggested preheating procedure