Do you know what is the easiest way to stretch your whole body after exercise? After exercise, we'd better do stretching exercises to relax the muscles of the whole body, otherwise muscle soreness will easily occur. So what are the simplest full-body stretching methods after exercise? The following is the full-body stretching method I collected for you after exercise, hoping to help friends in need.
The simplest method of full-body stretching after exercise is 1 1, and back stretching.
Back muscle group is the main force part when stretching hard, so stretching back after exercise is essential.
Methods: Bend your back forward, hold the upright with one hand (thumb up), keep your upper arm flush with your head, bend your back hard, and pull your jaw toward your chest to make your back feel stretched.
Step 2 stretch your legs
In the hard pull exercise, especially in the straight leg hard pull action, the leg strength is very important when pulling off the ground, and the leg is also an important force part. Doing leg stretching after exercise can help leg muscles recover faster.
Methods: The body was upright, and the feet were hip width apart. With one foot on the other, lift the other arm over your head to keep balance. Repeat this action on the other side.
Step 3 stretch your shoulders
In the process of hard pulling, you need to use your arms and shoulders to drive barbells or dumbbells, so you need to stretch your shoulders and relax the muscles around your shoulder joints after exercise.
Methods: Stand with your feet as wide as your hips and your knees slightly bent. Put your left hand on your body and bend your elbow slightly. Fix your right hand on the elbow of your left hand, and then tilt your left arm to your body until you feel the tension in your shoulder muscles. Switch sides and repeat the same action.
4, triceps brachii stretching
The stretching of triceps brachii can stretch elbow joint, adduction shoulder joint, pull and cut. In the process of hard pulling, it acts on the triceps brachii, so it can also be stretched after exercise.
Methods: Lift one arm, bend the elbow, put the hand on the midline of the back, and pull the elbow joint of the outstretched arm to the middle with the other hand to complete the stretching action.
Stretching is very important in fitness. Proper stretching after exercise can help the body recover faster, relieve fatigue and prevent more lactic acid accumulation. Stretching hard is a common exercise in fitness. How to stretch after hard stretching?
5. Knee joint stretching
In the process of hard stretching, especially in leg bending and Romanian hard stretching exercises, the custom street needs to bear certain pressure, so it should also be stretched after the exercise.
Methods: After standing, put your back to the bench or a stable support, bend your knees on the support with one foot, keep your body upright and raise your head; Slowly bend the knee joint supporting the foot and lower the body until the opposite thigh feels stretched; Support your legs and push your body upward to return to the starting position. Repeat stretching the other leg.
6. Hip stretching
The gluteus maximus will play a role in the lifting stage and locking point, and the gluteus maximus will exert its tension and contraction force to the greatest extent. Therefore, stretching it after exercise can not only help recovery, but also enhance the effect of training gluteus maximus.
Methods: Take the supine position, make sure that the head, neck and shoulders are all on the ground, raise your arms over your shoulders, palms up, then bend one knee, put the other hand on the outside of your knee, slowly pull down your knee, and keep the other hand on the ground as far as possible until you feel the hips and back stretched.
The simplest whole body stretching method after exercise 2 1. Head and neck: raise your right hand over your head, pull your head to the right, reset, repeat several times, and repeat the action with your left hand.
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.