What are the stretching actions after exercise? Many people exercise in their spare time. We all know that exercise has many benefits, and you need to do stretching after exercise. Next, I will take you to know in detail what the stretching action after exercise is related to.

What are the stretching actions after exercise? 1 1, hamstring muscle stretching in the back of thigh.

After any leg or aerobic exercise, if the hamstring muscle at the back of the thigh is not properly stretched, the back of the thigh will feel very tight when walking or standing, and it is easy to cause hamstring strain when continuing other exercises.

Stand up, take a big step forward with your left leg, with your heels on the ground and your toes up. Bend your right knee so that your thighs are parallel. Transfer your weight to your right leg and put your hands on your left knee. Lower the center of gravity of the trunk until you feel the hamstring muscles behind your left leg stretched. Pelvic protection inclines upward, so that the back of the body can bend upward while keeping the back straight.

Then switch legs and repeat this action.

2. The quadriceps femoris stretches on the front side of thigh.

After squat, leg exercise and cycling, it is especially necessary to stretch the muscles in the front of the thigh (the most important muscle group in the leg).

When standing, keep your feet parallel and hip width, then lift your right heel and hold your ankle with your right hand so that it faces your hip. Keep your feet in a neutral position, then gently press your feet against your hips with your hands, and keep your legs and knees together. To let yourself feel the stretching of the muscles in the front thigh, if you want to increase the stretching strength, please move the pelvis forward and squeeze the buttocks while your knees are together.

Then switch legs and repeat this action.

3. Hip flexor extension

First, the left knee touches the ground, and the right foot is kneeling at a 90-degree angle. Then, put your hands on your right thigh or waist, tilt your hips forward, stretch in the front area of your hips for 5 seconds, and then switch to the other side for stretching.

4, calf extension

Stand in front of the wall, lunge forward with your left leg, keep your right leg upright behind you, and touch the ground with your heel. Note that it is very important to keep the heel pedal in this action. Toes pointing forward or toes slightly inward. Support the wall and keep the pelvis and back in a straight line (don't pout).

If you want to increase the stretching strength, you can bend your left knee and hip with the help of steps or curbs, keep most of your weight on your left leg, press down your right heel gently, and pull your toes up at the same time.

Then switch legs and repeat this action.

5, gluteal muscle stretching

Sit on the floor and put your left leg on your right knee. Straighten your left arm through the gap between your left and right legs, and grab the back of your right leg with your right hand. Bend your right knee, put your right knee and left leg close to your chest and lie on your back on the floor. It feels like doing some kind of karate grip, bringing your legs closer to your chest. At this point, you will feel the tension on the outside of your hips and thighs.

6. Stretching of the back waist

In yoga, this movement is called "cat-cow style" because when the back of the first movement bends like a cow, the second movement bends backwards like a cat.

Inhale, raise your head, hold out your chest, butt up, and tighten your abdomen and sink. Inhale, raise your head, hold out your chest, butt up, and tighten your abdomen and sink.

Cat style: exhale, including chest arch, chin looking for clavicle, eyes looking at navel, back as far as possible upward, in an arc shape.

7. Chest stretching

Stand facing the corner, raise your arms, the big arms are flush with your shoulders, the small arms are attached to the walls on both sides, open your chest, separate your legs back and forth, and focus on your front legs. Support your arms, let your chest protrude to the corner, feel your back shoulder blades squeeze together, and stretch your front chest muscles.

Step 8 stretch your upper back

In yoga, this action is called "cross-legged forward bending".

Sit cross-legged on the yoga mat with your hands straight and held high above your head. Inhale the upper body forward while keeping the spine extended. The upper body is completely placed on the yoga mat, and the head gently leans on the ground. If you can't touch it, you can put it in front with a yoga brick. Stay for 3-5 breaths, then get up slowly.

9. Brachial triceps stretching

Raise your right arm above your head, palms facing back, forearms drooping backwards. Raise your left hand and gently push your right elbow back until you feel a pull behind your right arm.

Then switch arms and repeat this action.

10, shoulder extension

Put your right arm at shoulder height and straighten it, then gently press your arm to your chest with your left hand (with your right elbow raised above). You can use the upper back muscles to push the shoulders forward and downward, so that the shoulder muscles can participate more and stretch to the upper back. If you want to increase the stretching strength, please grasp the firm bracket or pull rod with your right hand, or even cross your body with your right arm in a similar way, hold the pull rod or bracket tightly and twist your upper body to the right.

How often do you need to stretch?

The American College of Sports Medicine suggests that the whole body muscles should be stretched at least 2-3 times a week, preferably once when the muscles are warm after exercise. However, it would be better if you could find more time to stretch your whole body. Taking yoga or pilates classes is also a good way to increase stretching, relax your body and make your muscles full of blood.

What are the stretching actions after exercise? Leg press's suggestion to relax after exercise.

Leg press has many moves, such as the foreleg and the lateral leg leg press. Usually put your legs on the shelf and press them straight in the direction of your legs. It's easy to learn, anyone can practice, but pay attention to the essentials.

The correct way is to choose a high platform, stand naturally, keep the upper body upright and relax the lower limbs as much as possible. Let the center of gravity fall on the right foot (the right foot should not be everted), slowly lift the left foot on the high platform, keep the upper body upright, and at the same time hold your chest out and abdomen in, and relax your whole body.

Then, the upper body moves forward and bends slowly. At the same time, the left leg is slowly pressed down and the head is tilted to the calf as much as possible. When bending over, use the inertia of downward pressure on the waist to further pull the leg ligaments and muscles. The steps of pressing the right leg are the same as those of pressing the left leg, and practice alternately.

The lateral leg press is similar to leg press, mainly stretching the medial thigh ligament. The method is: stand sideways with the high platform, support the toes of the legs and face in the same direction; The unsupported leg is placed on the high platform, and the inside of the leg is downward.

When doing the action, press the upper body sideways and get as close as possible to the unsupported leg. Leg press warm-up, leg press need to pay special attention to the following aspects:

1, Body Balance: No matter what leg press posture, you should hold the horizontal bar with both hands to avoid falling in weightlessness. Middle-aged and elderly people should pay more attention to this.

2. Don't throw your feet outward on the ground: the toes should be forward, and throwing them outward will not have a good pulling effect on the ligaments and muscles of the opposite foot.

3. Slow down: leg press's foot rest should be gentle and slow, and it should be done by tempering the bones and muscles, but not too hard, otherwise it is easy to strain muscles or tear ligaments.

4. Time should not be too long: the correct method should be "many times, a small amount". Press 15-20 times for each leg in each group for no more than 10 minute. You can do it several times a day.

5. Warm-up: When the body temperature is high, the muscles will not be stiff, and it is not easy to get hurt when pressing. Before leg press, you might as well jog or walk a few laps. This can effectively prevent strain.

The main purpose of relaxation exercise is: 1 to accelerate the metabolism of waste after exercise;

Most people think that muscle soreness after exercise is caused by lactic acid accumulation; Actually, it's not entirely true, especially the delayed soreness (which starts 24~72 hours after exercise), which may be caused by chemicals such as creatinase and lactate dehydrogenase. Release after muscle injury. The metabolic efficiency of these different substances is different, but the most effective metabolic opportunity is to carry out moderate aerobic exercise to promote metabolism when the blood and temperature of muscles are still enough just after exercise, which is also one of the important reasons for moderate exercise.

2. Promote blood to slowly return to internal organs:

In the process of exercise, due to the need to use a lot of muscles, in order to provide more "nutrients" for muscles, blood will be distributed in a large number of limbs, and the blood flow of internal organs will be relatively reduced; After exercise, blood will gradually return to the heart, but too fast or too slow return speed is not good for the heart and circulatory system. The more strenuous exercise, the more you need to do moderate aerobic exercise (walking, jogging, jogging, cycling, etc.) after exercise. The strength of the heart and lungs has been adjusted to reduce the pressure caused by blood returning to the heart. Moderate aerobic exercise should also be carried out after moderate exercise to promote blood return to the viscera.

3. Moderately reduce muscle temperature:

This is related to the speed of blood return, so it can effectively promote the slow return of blood and help the slow decline of muscle temperature. Because lowering the muscle temperature too quickly will not be conducive to the metabolism after exercise, and it is also easy to cause contraction of muscle fibers, which is not conducive to the maintenance of muscle strength.

4. Maintain muscle length and elasticity:

After exercise, the muscles shorten, and the contracted muscles are harder and less elastic; However, "muscle shortening and stiffness are powerless", so stretching to maintain muscle length and elasticity after exercise is an important task to maintain muscle strength, especially after overload training, stretching is definitely a process that cannot be ignored.