Just after a workout, how do you stretch systematically?

Sit on a yoga mat, bend one leg, the other leg straight, keep your upper body straight, and reach out slowly to stretch forward.

Head and neck: Raise your right hand above your head and pull your head to the right side, switching to your left hand in the same motion.

Maintain a reasonable amount of strength and stretch each muscle area.

Do a shoulder open, hold on for a few minutes, and do it for more than ten minutes.

Stretching should start at the end of the joint, while the ligaments are stretched.

After the workout, you can relax slowly.

Exercise gently to avoid muscle strain.

Exercise at a moderate level of intensity and keep exercise intensity low.

There is a class of this stretching on keep.

First of all, you should stretch your legs to relax your muscles, then stretch your limbs, and then jump up appropriately, so that you can achieve systematic stretching.

Be sure to do stretching exercises before exercising, and then you should also move your wrists and ankles, as well as chest expansion exercises. In this way, muscle strains can be avoided.

You can do some stretching exercises, you can also do some yoga exercises, so that you can stretch your muscles and be able to relax your body.

Stretching is an exercise that can make you feel relaxed and happy, regardless of time or place, as long as you want to do the stretching movement, you can do it immediately. When you get up in the morning, after working and sedentary, before and after a fitness workout, you can stretch to relieve the fatigue of the body and achieve a state of relaxation.

Why stretch which?

1.Stretching can adjust the state of the body and relax the mind, 2Relieves muscle tension, increases muscle blood flow, and builds muscle efficiently.

3.It allows the body to move more easily and freely, which improves the coordination of the body.

4.It can expand the range of motion of the body, and stretching will allow the movement to be unrestricted.

5.Prevents muscle sprains (strong, soft, stretched muscles can withstand stress better than stiff, unstretched muscles).

6.Helps maintain the flexibility of the body so that it doesn't get stiffer with age.

7.It makes the muscles tighter and the lines smoother and smoother.

After reading so much, do you realize that daily stretching is very important? Remember to stretch every day!

The specific stretching movements are as follows:

1. The front of the thigh.

Before stretching the thigh, bend the leg backwards and point the sole of the foot towards the sky, grab the ankle of the stretched leg with your hand, pull the heel to the hip, point the knee to the ground, and bring the knee supporting the foot closer. The hand can be pulled on the aid, or raised on its side for balance.

Hold for more than 15 seconds, swap.

Take care to breathe at all times.

2. The back of the calf.

Stretch the back of the calf, and when you don't need to borrow any aids, do a lunge with the non-stretched leg in front of the body. The direction of the leg of the mountain is the same as the direction of the body, and the heel guesses the ground.

You can also choose a step-like object as an assist, stretch the front half of the leg to land on the step, and the back half to hang outside the step, and relax the whole ball of the foot so that the heel falls.

If there is no step object, it can also be assisted by a fixed railing. The soles of the stretched legs stand upright and the heels fall, the forefeet are supported on the auxiliary object, the non-stretched leg lands naturally to keep the body balanced, and the hand can pull the body towards the auxiliary object. There should be a feeling of soreness on the back of the lower leg of the pulled mountain.

Hold for more than 15 seconds, swap. Take care to breathe at all times.

3. Outer thighs.

Half-squat, stretch the leg laterally and rest on the support leg, knees to the ground, upper body forward to maintain balance, hands can hold the auxiliary or hang naturally. Hold for more than 15 seconds, swap.

4. Outer thighs.

Place the stretched leg horizontally in front of the body, try to keep the calf at right angles to the direction of the body, and the non-stretched leg straighten at the back of the body, with the knee below the ground and the instep flat. Lean forward with your upper body to the ground, your elbows supporting the floor, or stretch forward to deepen the downward pressure of your body.

Hold for more than 15 seconds, swap.

Stretch your neck with your right hand around your head and touch your left ear slowly, slowly pressing your head to the right side for about 10 15 seconds, then switch sides.

2.Stretch your shoulder blades, raise your right hand flat in front of your chest, press your left hand on your elbow, hold for about 10 15 seconds, and switch sides.

3.Stretch your hips and sit on the ground with your legs extended. Bend your right leg and straddle your left leg (still straight and flat on the ground). With your left hand on the outside of your knee, rotate your body to the right, stay for 15 to 30 seconds, and switch sides.

4.Stretch the hamstring muscles, lie flat, hold your right knee with both hands and lean forward on your chest, keep your left foot still flat on the ground, stay for 15 to 30 seconds, and then switch sides.

On the other hand, muscle fatigue is also a trigger for sports injuries. If you do a stretch after exercise, you can make the muscles more relaxed. Stretching after exercise training can speed up muscle recovery and reduce muscle training and work in a state of fatigue the next day, so as to prevent injury.

In fact, this is called a "passive" stretching exercise, and it is effective in relaxing the muscles! In addition, it also promotes physical recovery.