How to do stretching exercise 1, stretching the front side of thigh This exercise is to grasp the ankle with your hands, with your knees pointing to the ground and close to the knee of the leg standing on the other day. The other hand can hold an object to keep the balance of the body. Keep this action for more than fifteen seconds, then let go and exchange the other leg.
2. Stretching the back of the calf This method is to keep one leg backward, the backward leg should keep the foot on the ground, and the other leg should make a lunge forward, which also needs to be kept for more than fifteen seconds, and then change the other leg.
3. Stretching the back of the thigh is to use objects such as railings. When doing it, put your thighs on the railing for a day, and try to keep your knees flush with your legs. Then the upper body should lean forward, as close as possible to the legs. You can pull the railing with your hand to assist in exerting force. When squatting forward, pay attention to exhaling for about fifteen seconds, and then change legs.
4, ligament stretching hamstring muscle, that is, hamstring muscle, extends from the pelvis to the calf behind the thigh, which is easy to be injured, so the muscles after stretching the leg are also very important.
Exercise: cross your legs and put your feet together; Bend over and straighten your knees; Try touching your feet or sticking your body on your legs; Hold 15-30 seconds; Switch legs.
5, quadriceps femoris stretching exercise: quadriceps femoris is the muscle in front of the thigh. Stand up straight, put your left foot behind your back and grab it with your left hand; Knees as close as possible; The left hand slowly pulls the left foot to the hip until the quadriceps femoris feels stretched; Hold 15-30 seconds; Switch legs.
6. Butterfly stretching exercise: sit down, bend your knees, and put your feet in front of your body; Keep your feet as close to the groin as possible and your feet as close to the ground as possible. Hold 15-30 seconds.
If you can do this easily, try to move your body forward (be careful not to overdo it) and hold 15-30 seconds.
Benefits of stretching exercise 1. Less likely to fall or trip. Researchers believe that stretching helps to coordinate fine muscle movement, which means they will make small adjustments to avoid falling.
2, flexible body, less pain, regular stretching can relieve muscle stiffness and enhance joint flexibility; However, in order to really get these benefits, it is very important to adopt the correct stretching method. Sports physiologists suggest that people should do less static stretching, but more dynamic stretching with a wider range of motion (such as shrugging, sprinting, arm twisting, wrist bending and knee tapping). ) and use a foam roller to relax the body tissue.
3. Fitness exercise is more effective. Regular stretching helps you to have a more perfect posture when doing other fitness exercises. Take the squat as an example. People who stretch regularly will squat lower, their knees and hip flexors can be further bent, and the effect of exercise will be higher.
4, it is unlikely to hurt yourself. Doing more stretching exercises during warm-up activities will not only help the body prepare for starting exercise, but also make the brain switch to "exercise mode". Although stretching can't completely avoid injury, it helps you to form a sense of injury prevention, because your attention will be more focused and you won't make mistakes easily.
Precautions for stretching 1. The tensile strength should not be too large. Many people like high-intensity stretching, thinking that feeling obvious pain will have an effect, but this is not the case. High-intensity stretching can not only enhance the exercise effect, but also may hurt muscles and tendons at first. So when doing stretching exercise, just feel the muscles swell moderately.
2. Keep breathing steady when stretching. What should I pay attention to when doing stretching exercise? Stretching after exercise is necessary, so what are the main points of stretching? Should I breathe normally or try to hold my breath when doing stretching exercises? Of course, it is necessary to maintain a stable breathing frequency, because even breathing can effectively ensure blood supply, so that muscles will remain elastic and not stiff during the whole exercise process, and only in this way can muscles be fully stretched during the stretching process.
3. Keep each stretching action for more than 20 seconds. The main purpose of stretching exercise is to stretch or stretch muscles and tendons for at least 20 seconds at a time. In the first 10 second of stretching exercise, the muscles just started to stretch, but they were not fully stretched, so there was no way to play a good stretching effect at this time.