How to stretch after exercise

Some people like to do fitness exercises, but they should pay attention to stretching movements after doing fitness exercises. Why should we do such stretching? In fact, it is very important to reduce the pain after strenuous exercise and relieve the discomfort after exercise. Some people don’t know what kind of exercise belongs to stretching movements, and how to do stretching movements after exercise. Let me briefly introduce it to you.

After exercise, muscles will become congested and swollen, and appropriate relaxation movements can effectively relieve the congestion, relax tense muscles, increase comfort after exercise, and reduce damage to muscles. After exercising for a long time, doing some stretching exercises can make the muscle lines become slender, thus achieving better exercise results.

Mainly divided into warm-up exercises and muscle stretching exercises

Warm-up exercises:

1. Jog in place or in a small area, lift your legs high, jump, or imitate skipping rope movements until your body sweats slightly.

2. You can jog until your body sweats slightly.

TIPS:

Through sufficient warm-up exercises, generally about 10 minutes, the body and mind can enter an active exercise state as soon as possible, effectively avoiding accidental injuries.

Muscle stretching exercises:

Stretching muscles and ligaments plays a positive role in improving human strength, speed, agility, flexibility, balance and avoiding sports injuries. Skiing uses more muscles in the arms, waist, abdomen, buttocks and legs, so stretching these muscles and ligaments is essential.

Side waist stretching action essentials:

1. The leg span should not be too large. One leg should be straight and the other leg should be slightly

2. Bend your body to one side, but do not lean forward. Open it as much as possible and keep it in one plane.

1. Lie face up with legs straight. Take five breaths. Inhale, straighten your arms, and hug your calves to fully stretch your upper body. Take five breaths. Exhale and return your legs to their original position.

Stretch your legs: Lie faceup with your legs straight. Wrap a long strip of cloth around the sole of your left foot, lift your left leg straight up, and hold for a moment. Make sure your legs are straight and as close to your body as possible. After 20 seconds, lean your upper body forward, close to your legs, and then slowly move back. Switch to your right leg.

Cat pose (stretch your back) Support your shoulders with your hands and crawl on the floor. Inhale and arch your back up and forward, moving your chest and head as well. Exhale and slowly pull your back and head back in, as if you were an irritated cat. Repeat 5 times.

Stand with your feet shoulder-width apart and your arms hanging at your sides. Exhale, lean forward from the hips up, straighten your legs and relax your body. Hold for one minute.

All four limbs are placed on the ground. Exhale, straighten your legs until your knees want to bend, and at the same time straighten your arms and press the ground with your hands. Keep it for a while. Inhale, straighten your legs to engage your quadriceps, and hold for one minute (if you feel back, bend your knees slightly).

Triangle pose (stretching legs and spine) Spread your legs apart, keeping four feet in between.

Cobra (stretches back, buttocks, and intercostal muscles) Lie facedown with your palms on the ground. Exhale, press the floor with your hands, raise your head, chest, and legs close to the ground. Extend your arms straight (but not tense), lift them upward, and hold for 30 seconds.

Butterfly pose (tighten tailbone, inner thighs) Lie face down with your palms on the ground. Exhale, press the floor with your hands, raise your head, chest, and legs close to the ground. Extend your arms straight (but not tense), lift them upward, and hold for 30 seconds.

Child's Pose (Stretch your back) Kneel on the ground with your big toes touching the ground. Sit on your heels with your upper body, exhale, and crawl forward with your forehead touching the ground. Relax your arms onto the floor and hold for two minutes. Breathe naturally.

PS:

1. Hold each movement for 10 to 15 seconds.

2. Warm up properly aerobically before stretching your muscles.

3.Breathe naturally according to the rhythm of exercise.

It is very important for every fitness person to stretch after exercise, and to persist in exercise, which can relieve the damage to the human body caused by strenuous exercise. At the same time, the stretching movements introduced above are easy to do. Only if you persist in practicing, you can enhance the effect of exercise and relieve the harm of exercise to the body. I hope everyone can learn the above stretching movements.

2. Arm stretching action essentials:

1. Pay attention to sinking your shoulders and don't shrug them.

2. Stretch your arms as far as you can without moving your shoulders. Move your body in the opposite direction to keep it upright.

3. Place your vertical arm behind the elbow of the arm being stretched.

3. Hip stretching tips:

1. If you cannot support yourself with both hands, use one hand to hold on to something fixed. Do not force yourself.

2. Place the stretched leg above the knee joint of the other slightly bent leg

4. Tips for stretching the front of the thigh:

1. Keep the knee of the stretched leg as perpendicular to the ground as possible, stretch it backwards, and feel the muscles on the front of the thigh being stretched.

2. The supporting leg can be slightly bent.

5. Key points of abdominal stretching: Put your hands together and slowly raise them above your head until you feel your abdomen being stretched.

6. Key points of stretching the back of the thigh: Lift the stretched leg as high as possible and pay attention to tightening your abdomen.