5 methods of stretching, which are simple and practical to practice, it is a pity for a fitness novice to miss it
Some fitness friends sent me a message asking me to introduce some methods of stretching muscles in various parts to help them warm up better during training. Most of the muscles in our body are in the back, buttocks, legs and shoulders. The editor has compiled 5 stretching methods. These methods are not only simple to practice, but also have a good role in promoting the training of target muscles. Fitness novice don't miss it, it can relieve muscle fatigue after fitness, let us hurry up and practice.
- Lajin method for latissimus dorsi and gluteal muscles
The body is kneeling on the yoga blanket, keeping the upper body straight, the arms hanging down naturally to the side of the body, keeping the thigh and the calf at a 90-degree angle, the calf is parallel to the ground and close to the ground, and the forefoot of both feet is on the ground. Bend forward, press the buttocks down against the heels, and at the same time extend the arms forward and stick to the ground, so that the latissimus dorsi and gluteal muscles have a strong sense of forward stretch, the palms are pressed down on the ground and the chest is close Both thighs, preferably with the chest close to the ground, hold the action for 30 seconds, then relax back to the original position.
- How to stretch the hamstrings
The body is on the ground, the left knee is bent and the sole of the foot is on the ground, the right leg is straight forward, the toes are facing up, and the upper body of the body is kept straight. When exercising, the hips move down to increase the pressure on the legs. When it is parallel to the ground, the peak is contracted for 30 seconds, the posture of the right leg remains unchanged, and the upper body of the body remains stable, so that the hamstrings of the thigh have a strong sense of stretch, then relax the body and return to the original position, and switch legs.
- How to stretch the quadriceps
The body is in a lunge position, and the right leg lunges forward to support the body weight, keeping the thigh and calf at a 90-degree angle, bend the left leg and lift it backward, so that the angle between the thigh and the calf is 45 degrees, the sole of the left foot is at the center of the foot. Face up, hold the middle part of the left foot with the left hand, put the right hand on the right knee, keep the upper body upright, grab the left foot with the left hand and lift it up during exercise, so that the quadriceps of the thigh can be stretched back to the maximum extent , when you reach the highest point, contract the peak for 30 seconds, then slowly lower your left leg and switch to your right leg.
- Lajin method of deltoid muscle
Stand naturally with your feet shoulder-width apart, keep your upper body straight and your arms naturally hanging down on both sides of your body. When exercising, stretch your left arm to the right side of your body, and at the same time bend your right elbow and press the elbow of your left arm. The deltoid muscles have a great sense of stretch. Hold the action for 30 seconds, then relax and return to the original position. Change the right arm and direction to continue the exercise.
- Stretching method of chest muscles
Keep your body standing naturally, your legs are shoulder-width apart, and your arms are naturally placed on both sides of your body. When exercising, your arms are stretched back while holding the lever, so that the chest muscles have a great sense of stretch, to the maximum, keep the action for 30 Seconds, then relax your body back to the original position, and continue the Lajin movement.
For these stretching movements, we should master the intensity and time of the exercises ourselves, and ensure that all the movements can be done within 10 minutes, so that we can complete the warm-up work before training and the muscle relief work after training. Muscle strength training, which will make the exercise more effective and reduce the chance of physical injury.