Many friends who have no fitness experience have back pain after fitness. This is caused by not doing stretching exercises. Exercise stretching can effectively relieve body stiffness and relieve fatigue. Here is what I will tell you Share some simple and easy-to-learn stretching exercises.
1. Shoulder stretching exercises
Instructions for action: Place your feet shoulder-width apart and bend your knees slightly. Raise your left hand and put it on your chest, bend your elbow to a suitable angle, and at the same time pass your right hand through the gap of your left elbow, and then forcefully bring your right arm closer to your body. This posture can stretch the muscles around the shoulder joint. After completing one The direction can also be changed to change other actions.
2. Triceps stretching
Action essentials: Bend your left arm behind your head, and place the palm of your right hand on your left elbow. Use a little force to stretch your left elbow to the right. When doing this, you should tighten the triceps on the back of your left arm.
3. Chest stretching
Action essentials: Straighten your hands hard, put your hands behind your back, first interlock your fingers with your palms upward, then turn your palms over and down.
4. Stretching the inner thighs
Action essentials: Sit cross-legged, bend your legs, keep your legs close to the ground, soles of your feet facing each other, and gently push your knees Press down on the joint.
5. Calf lift
Stand upright on the ground, then slowly bend your knees and squat down until the fingertips of both hands touch the ground. The thighs and calves fit perfectly, stand on tiptoes, use leg muscles to support the entire body, and keep the back and waist on a horizontal line without bending. Adjust your breathing, and slowly move your right leg forward about fifty centimeters, with your toes touching the ground. At this time you will noticeFeel the stretch in your leg muscles.
After exercising, you can also do a leg massage to relax. The main purpose of massaging the calf is to prevent the calf belly from developing into muscles. Use a little force when massaging. Massaging until you feel sore is better. Try to relax as much as possible to soften the muscles. .
Doing these stretching exercises can make the effect of exercise better. Persisting in stretching every day can make your leg muscle lines better. Coupled with a regular work and rest, the body can Toxins are discharged and the stretching process does not require doing it in one step. You should do it according to your ability and let the muscles adapt slowly, so that the effect will be better.
Via: Pictures and texts from the Internet will be deleted if notified of infringement.
Related links: A collection of abdominal muscle strengthening movements - 9 action diagrams gif