How to exercise your muscles

It is actually very simple to exercise your muscles through some methods. For example, our muscles need to be stretched. If we sit at work for a long time, our muscles will not be stretched and will slowly lose their original shape over time. Muscle stretching can be done while running, while standing, or even secretly while sitting at work. Here are some tips on how to exercise your muscles through muscle stretching.

It is very important for runners to do proper stretching exercises after running, which can increase muscle strength and reduce the risk of injury. However, due to work and daily life, many runners feel that they do not have time to do stretching exercises after running.

Stretching exercises should be easy and efficient, and the intensity should not be too high, so that the body and mind can relax. Experts introduce 5 stretching exercises that specifically target the muscle groups in the lower body. Do each stretching exercise for 15-20 seconds and repeat 3-5 times for each leg. You only need to spare 15-20 minutes a day.

Standing quadriceps stretch: Stand with your back straight, shoulders back, abdominal muscles tight, and hold onto a chair or wall for balance. While your left leg is supporting the ground, hold your right foot or ankle, bend your right knee backwards, and slowly move your foot towards your coccyx without touching your back. Alternate between the two legs. This will work the muscles in the front of your thighs.

Hamstring stretch: Begin this stretch by squatting on the edge of a chair or standing in a slight squat. Extend one leg straight out in front of you, without lifting your heel off the ground. At the same time, lean your upper body forward and bring your chest toward your knees, but keep your back upright. This will work the muscles in the back of your thighs.

Of course, there are many other ways to exercise muscles through stretching, such as lying flat on the ground, then bending your knees slightly upwards. At this time, you can hold your calves with both hands to ensure the maximum bending degree of your knees. Each exercise lasts about thirty seconds to one minute, then rest for one minute and then continue practicing. One set can be done about thirty times. This method can be performed on one leg or with both legs at the same time.