How to stretch after a workout

Many people leave in a hurry after completing the day's target muscle training movements, or do a few stretching exercises casually, resulting in poor muscle training effects and even sports injuries. The reason is that they do not attach importance to the importance of stretching after exercise. So how do you do stretching exercises after exercise? Let me introduce it to you in detail below.

Stretching exercises can minimize sports injuries and relieve muscle soreness. Stretching exercises improve body flexibility, increase muscle range of motion and make fitness movements more standard. Improve the effect of fitness. It helps the body relax blood circulation and provide nutrition to the target muscles.

Spend about 10 minutes stretching your body. Move slowly and relax, with a slight pulling sensation in the muscles, tendons and ligaments. Maintain the stretching position for at least 20 seconds, with an interval of 20-25 seconds between each stretch. Deep breathing during the movement helps the body deliver aerobic blood to the target muscles.

Head and neck: Raise your right hand above your head and pull your head to the right, then do the same with your left hand. Shoulders: Use your left hand to lift your outstretched right hand and stretch it to the left, then switch hands and repeat the action. Chest: Chest expansion exercises. Biceps: Lateral raise, fix one hand, rotate the upper body, hold for 15-20 seconds. Triceps: Grasp your elbow with one hand and push it across your body until your hand touches your back. Glutes: Place your left leg over your right leg, keeping it bent. Touch your left leg to your chest and twist your body to the left to look over your left shoulder. Outer thigh: The thigh on the stretched side is extended diagonally backward, with the calf and the outer side of the foot touching the ground. The other thigh lunges forward with the knee bent and both hands on the ground for support. When stretching, the body's center of gravity moves toward the stretched side. Hamstrings: Lie flat on your back and push one leg up while bending the other leg and keeping the foot on the ground. Place a towel over your straightened foot and gently pull the towel down while pushing up on the sole of your foot. Calf: Take a big step forward with one leg, keep the other leg still, and press your body forward.

The above is the common knowledge about stretching exercises after exercise that I introduced to you. Do you all understand it? I hope everyone will pay attention to stretching exercises after exercise and never just deal with it in a perfunctory manner. At the same time, pay attention to the intensity and strength of exercise. Do not overdo it. Just stop when your body is fit. Drink plenty of water and rest after exercise.