There are diagrams showing how to stretch the pectoral muscles and what to pay attention to when stretching the pectoral muscles. Stretching plays a very important role in fitness exercise, which can help muscles to relieve spasm and stiffness after exercise and reduce the occurrence of sports injuries. How to stretch chest muscles?

1 chest expansion exercise

Chest and abdomen, keep your back straight; Hands need to be lifted parallel to the ground. When the arms are open, the chest is opened, and elbow flexion and straight arm alternate. Cross your hands behind your back.

Stand with your hands behind your back, palms up, fingers crossed, elbows straight, arms slowly lifted upward, head up, face forward, and chest upright when stretching. In addition, if you can't touch your hand behind your back, you can also grab the towel with the help of a towel and slowly raise your hand after the emperor. You can constantly adjust the length of the towel between your hands until you find the right distance. 3 body forward pressure stretching

Stand on both feet, keep the forearm of one arm on the fixture, then slowly press the center of gravity forward to stretch the chest muscles, keep this action for 15 seconds, and then switch to the other side. 4 supine stretching

Lie on your back on the table with a folded blanket under your upper back, your legs bent, your upper body hanging on the edge of the table, and your hands crossed behind your head. Exhale and lower your head and shoulders to the ground. Keep your neck straight and your elbows open. Ask your partner to fix your feet if necessary. 5 sitting posture stretching

Sit in a chair with your hands crossed behind your head and the top of the chair at the middle height of your chest. Inhale, lean back and pull your arms back. Six benefits of chest muscle stretching

1, stretching the chest muscle can help it lengthen, enhance the exercise effect, and contribute to the overall muscle volume growth. 2, stretching can stretch the chest muscles, increase the flexibility of the muscles, make the muscles more elastic, and will not make the muscles stiff. 3. Stretching the pectoral muscles after exercise can effectively relieve muscle pressure and accelerate the recovery of the pectoral muscles. 4. It can effectively prevent muscle soreness caused by the accumulation of lactic acid (lactic acid is the final product of glycolysis metabolism and the main basic energy source of muscle). How long should the pectoral muscles be stretched?

Each action lasts 15-30 seconds. When stretching, you should pay attention to keeping the action 15-30 seconds when you feel the chest muscle stretching, which can increase the effect. The total stretching time is about 3-5 minutes, which can be adjusted according to individual circumstances. 8 what should I pay attention to when stretching my chest muscles?

1. Generally, static stretching is adopted. The so-called static stretching means keeping a posture still for 15-30 seconds. 2. When stretching, it is normal to have slight pain, but because everyone's joint mobility is different, it is necessary to stop stretching in time when the discomfort is strong. 3. Stretching should be as gentle and slow as possible, and don't overstretch.