Stretching can relax the body, how to stretch correctly?

Everyone knows that stretching is a great way to slim down your legs. However, the correct stretching method also plays a very important role in whether you can slim your legs. Next, I will introduce you to a few correct ways to lace your shoes.

Stretch the base of the legIt can boost blood circulation in the legs, while people with walking pain can relax their muscles and improve blood circulation.

Tips: Keep your left foot forward, lean against the wall, bend your left ankle upwards in an arc, and face your toes up. When the upper body moves forward, the calves feel stretched, and then continue for 5 to 15 seconds, alternating legs.

Stretch the inner thighsIt is a good choice for people who have knee injuries or are a**.

Tips: Lie on your stomach, extend your right hand back, hold your left foot, and bend your right foot slightly. Gently pull your heels toward the center of your hips, feel the stretch and hold for 5 to 15 seconds, then continue the movement, alternating on both sides.

Stretch the knee ligamentsIt can promote the recovery of the knees and reduce the fatigue of the legs.

Sit on the mat, straighten your back and bend your right leg so that it is close to your inner left thigh. Gently press the knee joint of your left leg with both hands, feel the stretch and hold for 5 to 15 seconds, then resume movement. The movements on both sides alternate.

Thigh stretchingIt can promote blood circulation in the legs, improve leg fatigue, improve body flexibility, and correct wrong standing posture.

Essentials: Stand naturally, support the wall with your left hand, keep your right leg upright, lift your left leg back, and hold your left foot with your right hand to help your left leg lift. Once you feel the tension, hold it for 5 to 15 seconds and continue your exercise. The movements on both sides alternate.

Hip stretchingIt can relieve the fatigue of the buttock muscles, increase the elasticity of the buttock muscles, maintain the elasticity of the buttocks, and stretch the thigh muscles.

Tips: Lie on the mat, bend your knees, and lift your legs. Hold your left leg with both hands and place your right foot on your left thigh to help slowly stretch your left thigh towards your chest. Once you feel the stretch, hold for 5 to 15 seconds and continue exercising. The movements on both sides alternate.

Stretch the shoulders and neckIt can improve blood circulation in the shoulders.

Tips: Stand or sit naturally, keeping your upper body upright, your left hand protecting your head, and your right hand hanging down naturally. As you inhale, slowly tilt your head to the left until you feel a slight stretch.

Exhale and slowly turn your head forward on an inclined basis until the stretch sensation changes from right to right back. Hold for 5 to 15 seconds, then continue the movement, alternating between the two sides.

The correct stretching methods include wrist extension, neck stretching, shoulders stretching against the wall, twisting the waist in a standing position, opening the chest with ten fingers, stretching the side waist, calf stretching, etc., which are all good stretching methods.

The correct way to stretch is to step by step, not to force deadlifting, otherwise it will hurt the muscles and ligaments. In addition, it is necessary to do warm-up exercises before stretching to prevent injury.

The normal stretching method can relax the body, but it is necessary to pay attention to the gradual and not overnight.

Stretching is a major component of the whole process of sports and fitness, whether it is before exercise, during the whole process of exercise, after exercise, or whether it is exercise, the regular stretching will have certain benefits to the body. According to the basic principle of body maximization, if our body shape does not often make each bone and joint in a relatively large and very likely range, the theme of the activity can be achieved.

The range of motion of each bone and joint in our body will become smaller to the point where we can only maintain a small area of daily life, which will not only cause the same in our daily life, but will also continue to make us very susceptible to injuries during sports. Good friends who lack exercise for a long time will not only reduce their ability to exercise quickly, but their bodies will continue to become weaker and weaker, muscle stiffness, and finally endanger physical and mental health and even service life.

The effects of stretching exercises on the body are: avoiding exercise damage, improving the blood circulation system, and improving the flexibility of ligaments. Avoid sports damage:

Carrying out Lashen exercises before and after exercise can comprehensively stretch the body's muscle tissues and ligaments, so that the body can have sufficient warm-up exercises, which is conducive to reducing sports injuries and improving the actual effect of exercise, and can also reduce tendon injuries, avoid the deposition of metabolic products, and relieve the symptoms of muscle pain after exercise.

Improve the blood circulation system: Lashen exercise is beneficial to the meridians, especially the meridians of the back, head and neck, which can help reduce the confusion of neck and back pain. Improves ligament flexibility:

Adequate stretching can stretch and flex the ligament mechanism, making the body more comfortable, which is conducive to improving the flexibility of muscle tissue and ligaments. Before starting exercise, you can do Lashen exercises and warm up early, which is conducive to avoiding sports damage, improving the blood circulation system, and improving ligament flexibility.

We should carry it out in a reasonable form, rather than forcing it, such as making ourselves hurt to tears, but we should pay attention to the way. Therefore, in the process of stretching, we must pay attention to the gradual development trend from shallow to deep.

According to the regularity of the stretch, the flexibility can be gradually improved, but this must be based on a long period of perseverance, so there is no need to blindly seek the speed, in the stretching process does not have to be too strong, the stretch time can not be too long, you can feel a slight pain. Too many lashins can easily cause damage.

Do a good warm-up exercise before stretching, rather than going straight into the lashin situation. Warm-up exercises can raise your body temperature and prepare your body, while also increasing the intensity of your workout. You can get benefits according to Lashen, you don't have to pursue perfect flexibility too much, everyone's flexibility is different, according to their own actual situation to maintain a major level of flexibility, rather than necessarily guaranteeing which, such as the lower horizontal fork vertical fork, etc.

After Lashen, do a good job of combing and releasing pressure. In the process of stretching, bones and joints, ligaments, muscle tissues, capillaries and other institutions will be in a relative anxiety situation, so after the pulling, do a good job of combing and releasing pressure to assist the relevant institutions to repair.

1. Cross the palms of both hands, push up and stretch until you feel tight, stop, hold and breathe evenly for about 10 seconds.

2. Grab the elbow of the other hand with one hand, slowly stretch inward towards the head defense line and breathe evenly for about 20 seconds, and then repeat the action on the other side.

3. Put your hands behind your back and grab each other, slowly lift your arms out, and breathe evenly for about 15 seconds.

4. Open your feet and shoulder width apart, bend your knees, stretch one hand upwards across your head and stretch outward, and put the other hand naturally in front of your abdomen, stretch crookedly, breathe evenly for about 10 seconds, and then change to the other side.

5. Sit on the floor with your left foot flat, bend the other foot, put your right hand near your buttocks, slowly bend your left hand and push your right knee into the hall until you feel the chicken tight, hold on for about 20 seconds, and swap.

6. Lie on your back and grab the back of your knees, slowly pull your legs to your chest, keep them straight, keep the other leg bent for about 10 seconds, and then switch to the other side.

7. Maintain a sitting position, put your feet together, let your legs relax towards the floor, hold them with both hands, put your elbows on your thighs, and slowly push your thighs down, knowing that you feel muscle tension. Hold for about 10 seconds.

8. Stand on one foot, grab the other ankle, slowly pull back to the buttocks, and keep upright. Hold for 20 seconds, then switch to the other side.

9. Sit on the floor, bend and push, knees against the chest, the other leg is straight, the body is tilted, and the hands are stretched in the direction of the toes, keep Brother Fu for about 15 seconds, and then change to the other side.