How to do leg stretching after exercise

The hind leg stretching exercise is a set of exercises that people who love sports often do. Compared with special exercises such as chest expansion exercises, kicking exercises, ankle exercises, etc., the hind leg stretching is aimed at the whole body. It requires the upper and lower body to be able to coordinate. Therefore, it drives the whole body to perform cautious movement training through the legs, which plays the role of exercise. But how do you do the hind leg stretch? Let’s take a closer look at it together.

Preparation:

Sit on the floor or bed, stretch your legs straight and close together, clench your fists, and gently pat the outside of your legs. The force should be even and appropriate. Don't think that the harder you use, the better the effect of slimming your legs. Beat for 7-8 minutes. Then open your legs, bend your knees, make fists with your hands, and gently pat the inside of your legs. Beat for 7-8 minutes. This leg patting exercise will loosen up tense and stiff legs and promote fat burning.

Method/Steps:

Stretching exercise 1:

Open your hands and place them flat on the ground, roughly the same width as your shoulders, and take big steps with your front and back legs.

Slowly press your hips down to form a bow and arrow shape, with your thigh parallel to the ground and your back leg standing on tiptoes and stretching as much as possible. Hold this position for 5 seconds, then lift your hips and repeat. Switch legs and do 10 times on each side. You can finish one side first and then do the other side.

Stretching exercise 2:

Sit down, put your hands behind your back, bend your knees, and bring your calves as close to your thighs and buttocks as possible.

Slowly lie down until your body is completely flat on the ground, with your hands flat on your sides. Hold this position for 15-30 seconds and do it once a day. When stretching, pay attention to feeling the thigh and calf muscles stretching. The closer the calf is to the thigh and buttocks, the greater the stretch. However, you should avoid excessive stretching according to your physical condition.

Stretching exercise three:

Sitting posture. Sit on the floor with your legs crossed and your hands in front of you.

Slowly press your body forward, with your neck and head looking down. Your hips cannot leave the ground. Pay attention to feeling the muscles in your thighs and calves stretching. Maintain this position for 15-30 seconds. Alternate the left and right legs and repeat the movement. Do 3 sets on each side, 3 times each set. When pressing your body down, do it slowly and not too quickly to avoid straining your legs.

Preparatory work is essential for any exercise. The preliminary preparation for hind leg stretching exercise should first be based on warm-up, allowing the body to completely relax and put the muscles and joints in the most relaxed state. Then serious requirements are put forward for the movements of the upper limbs, legs and body. Athletes must strictly follow the requirements, otherwise it is easy to cause sprains or other unsafe situations.