Biceps stretch_biceps stretch

Nowadays, people know that they need to exercise to make their bodies better and not always be in a sub-healthy state. However, many people do not pay attention to stretching exercises before exercising, which can easily lead to injuries during exercise. Therefore, you must first do biceps stretching exercises, which takes about thirty seconds.

Biceps stretch

Sit on the ground, stretch your legs together and tightly, hook your toes, and slowly pull the soles of your feet with both hands (note that the soles of your feet should be hooked as far as possible, and your knees cannot bend). Lean your upper body forward slightly (do not hunch your back), try to pull your heels off the ground a little bit, put them down after 3 seconds, and try again. Repeat 10 times. Do it once a day, and be sure to persist to see the effect. Don't be too aggressive, but be resilient.

Stretch the muscles in the back of the thigh: Sit on the ground, straighten the leg to be stretched in front of the body, bend the other leg, and keep the outside of the entire leg close to the ground to form a triangle with the straightened leg. Straighten your back, bend forward as far as possible from the hips, grab the toes of the straightened leg with both hands, and maintain this position for 20 minutes. No bouncing movements are allowed when the hands touch the toes (it doesn’t matter if you can’t touch the toes). Stretch the inner thigh muscles - Method 1: Sit with the soles of your feet close to each other, push your knees outward and as close to the ground as possible, grab both ankles with both hands, maintain this position, count to 10, relax, and then repeat 3 times.

Stretching the inner thigh muscles - Method 2: Sit with your feet straight and apart in front of your body, keep your back and knees straight, bend forward from your hips, grab your ankles from the inside of your legs with both hands, maintain this position, feel the inner thighs being stretched, relax, and then repeat. Stretch the calf (posterior) muscles. Bend over and support your body with your arms and one leg (straight, toes on the ground). Bend the other leg in front of your body and relax it. Concentrate your body's center of gravity on the toes of the supporting foot. Push your heels backward and downward until you feel the calf muscles at the back being stretched. Keep them tense. Count to 10, relax, repeat 3 times, and then switch to the other leg and do it 3 times.

1. Active pigeons

Exercise area: piriformis (a muscle in the buttocks)

Start in a push-up position with your hands on the ground. Lift your left knee up to shoulder level, with your ankle next to your right hip. Use your forearm to support your body, put your right foot down, and place the top of your foot on the ground. Keep your chest lifted and your eyes looking toward the ground; if you are flexible enough, you can lower your chest to the ground with your arms extended in front of you.

Contract your abdomen, tighten your pelvic floor muscles, engage your gluteus maximus, and at the same time, bend your toes and press down with your heels. Do this 5 times with each foot, bending your knees and relaxing on the ground between each rep.

2. C-curve

Exercise area: Lower back

Sit on the ground with your knees bent and your feet about 30 cm from your hips. Cross your hands under your feet, with your elbows pointing outward. Lean your body backward, engage your pelvic floor muscles, draw in your abdomen, lower your head, and arch your back. Inhale through your nose, and as you exhale, further contract your abdomen. Lift your left foot, placing your heel on the virtual "wall" and pulling your toes back. At the same time, push down with your right foot.

Return to the starting position and repeat the above movements for 5 times, then switch between left and right feet and do 5 more times.