How do you ensure the correct way to stretch each part during the stretching process?

Stretching is divided into movement and static, and after exercising, you choose static stretching, and you feel soreness that you feel stretching. Stretching, like exercise, has just begun to stretch obviously, and with the persistence of stretching, the tensile strength should continue to increase.

If you want to make sure that all parts of the stretch are correct, be sure to watch the professional demonstration** in detail before doing the exercise, or consult a fitness trainer and develop a strict training plan, the right stretching method is not difficult, the important thing is to do what you can.

To ensure the correct stretching of each part, you should pay attention to the fact that the force must be in place when stretching, and the angle should be very correct when pulling, and the force can contract freely, so as to achieve a good stretching effect.

Keep breathing.

Tips for doing stretching exercises:

1. Take a breath every time you do an action, and the breathing is completed in the process of the action. For example, when the muscles contract, they hold their breath and exhale quickly, and when the muscles are stretched, they breathe in slowly.

This breathing style is used when the load is heavy, when doing movements in the supine position, or when the chest and abdomen are in the chest; Inhale quickly as muscles contract and exhale slowly as muscles extend. It is used when the load is light and regressive.

2. The breathing rate is not equal to the number of movements, and the breathing is carried out in intervals. For example, a few movements and one breath. This method is often used at the beginning of training, or during preparatory activities; Several breaths at a time, suitable for heavy weight load training.

3. When doing strength training, the most common breathing method is to exhale in the centripetal phase (ascending phase) and inhale in the centrifugal phase (descending phase). This breathing style provides sufficient oxygen and energy to the muscles, making it suitable for freehand training or weight training with low weights.

For example, when doing push-ups, inhale during the body's descent phase and exhale during the body's ascent phase; When performing a squat, inhale as you squat and exhale as you squat; When doing pull-ups, inhale during the body's descent phase and exhale during the body's ascent phase.

Classification of stretching exercises

When performing active stretching exercises, it should be noted that it is difficult to maintain the active stretching self, and it is difficult to maintain the active stretching posture for 15 seconds under normal circumstances, so the general active stretching posture can be maintained for 10 seconds, and it does not take too long.

The so-called passive stretching refers to the use of one's own body weight or equipment to maintain a certain stretched position of the limb. For example, raise your legs and hold a certain posture with the help of your hands, or hold a certain posture with the help of your hands, or place them on a step to maintain a certain posture.

Passive stretching is a slow, relaxing stretch that can also be expected to reduce nerve and muscle excitability and is a good method to use when relaxing after exercise.

1. Sit on the ground, straighten your legs tightly, hook your feet, slowly pull the soles of your feet with both hands (note that the soles of your feet should be hooked to your head as much as possible, and your knees can not be bent) and lean forward slightly (don't hunched over), try to pull your heels off the ground a little bit, put them down after 3 seconds, and come again. Repeat 10 times. Do it once a day, you must stick to it to have an effect, don't be too strong, and be tough.

2. Stretch the muscles of the back of the thigh: sit on the ground, straighten the leg to be stretched in front of the body, bend the other leg, the outside of the whole leg is close to the ground, form a triangle with the straight leg, the back is straight, bend forward as far as possible from the crotch, grab the toes of the straightened leg with both hands, and hold this position for 20 minutes. Grasp both ankles with both hands, hold this position, count 10, relax, and repeat 3 times.

3. Stretch the inner thigh muscles - method 2 sitting, straighten and separate your feet in front of your body, keep your back and knees straight, bend forward from your hips, grab the ankles of your legs with both hands from the inside of your legs, keep this position, feel your inner thighs being tightened, relax, and then repeat. Stretch the calf (back) muscles and lean over, support the body with both arms and one leg (straight, toes on the ground), bend the other leg in front of the body and relax, the center of gravity of the body is concentrated on the toes of the supporting foot, the heel is back and down, feel the muscles in the back of the calf being tightened, keep the branch empty tap in a tense state, count 10, relax, repeat 3 times, and then switch to the other leg to do 3 times.

1. Stretch the front of the thigh.

The stretcher grasps the fixation with one hand to keep the body balanced, and with the other hand grasps the instep on the same side, and slowly stretches the hips firmly and slowly and firmly towards the hips for 15 seconds, then switch to the other side.

2. Calf stretching.

The stretcher holds the anchor with both hands and leans forward, standing with both feet back and forth, keeping the front foot bent at the knee and the back foot straight. Then slowly move the center as the front side, keeping the back foot straight and stretching the calf muscles before moving to the other side.

3. Groin stretching.

The stretcher keeps kneeling on one foot in an arrow stride, body upright, hands on bent knees, then keep kneeling knees still, shift the weight of the body forward and stretch the groin, and then stretch on the other side.

4. Stretch the back of the thigh.

Stretchers lie on their backs on the floor or on a yoga mat, keeping one foot bent at the knee and the other foot raised and straight, grasping the calf with both hands.

5. Stretch the adductor muscles of the thighs.

The stretcher sits on the mat, keeps the feet bent and the knees open to the soles of the feet, places the hands on the instep or knees, and slowly and firmly presses down to stretch the adductor muscles of the thighs.

6. Abductor muscle stretching.

The stretcher sits on the mat with one foot straight and the other foot bent at the knee, then slowly turns to one side until the hands are on one side of the body and holds for 15 seconds to stretch the abductor muscles of the leg before switching to the other side.

7. Stretching of hip muscles.

Stretch the leg by lying on the mat or on the floor, keeping one foot straight and the other foot bent at the knee, holding the bent leg below the knee with both hands, and then slowly pressing hard towards the side of the body to stretch the hip muscles. During the stretching process, you should straighten your legs and do not leave the ground or yoga mat, hold for 15 seconds, and then switch to the other side.

8. Lumbar spine stretching.

Stretch on your back on the mat, keep your feet bent at the knees, hold the back of the knee with both hands, and slowly press to the side of the body. Keep your hips up during the stretch and switch to the other side.

9. Stretching of side back muscles.

The stretcher is with both feet open, one arm is elbowed up, and then the other hand grabs the upper arm of the elbow flexed arm and slowly pulls hard to one side to stretch the side back muscles, hold this position for 15 seconds, and then switch to the other side.

10. Shoulder muscle stretching.

Stretching the shoulder muscles with the leg open, one arm with the elbow bent in front of the body behind the other shoulder, and the other hand pressing the elbow flexion arm to stretch the shoulder muscles, hold this position for 15 seconds, and then switch to the other side.

11. Stretching of chest muscles.

Stretchers stand on both feet, keep the forearm of one arm resting on a fixture, and then slowly press forward with the weight of the body to stretch the chest muscles, hold this for 15 seconds, and then switch to the other side.

There are static stretching, dynamic stretching, elastic vibration stretching and PNF stretching

1. Static stretching is slow and continuous, the suitable time is 10-30 seconds, because the action is gentle and not easy to produce stretch reflex, so it is safer than other types of stretching, can be used as a "universal stretching", static stretching is not recommended before training.

2. Dynamic stretching is a kind of functional stretching exercise, which uses specialized movements as a physical preparation activity, and it is recommended to use dynamic stretching before training and static stretching after training.

3. Elastic stretching includes an active muscle force process, which can be used as a warm-up before preparing for exercise, but elastic stretching may damage muscles or connective tissues, especially for people who often do not exercise or people with old injuries on the body, and are more suitable for athletes.

4. PNF stretching is extended for flexibility training of athletes, and the stretching effect is very good.

Stretching is usually needed before and after exercise, which can reduce muscle tension, improve muscle flexibility, increase tissue temperature, reduce pain, prevent sports strains, and so on.

Stretching is nothing more than changing the length of the muscles, whether dynamic or static, there is an obvious stretching effect. However, the specific type of stretching depends on the current condition of the body, so that it is more targeted and effective.

What are the ways to stretch round eggplant? （）

a.Static stretching.

b.Dynamic stretching.

Stretch your eyes open. d.Passive stretching orange early detection.

Correct Answer: Static stretching; Dynamic stretching. PNF stretching; Passive stretching.

Exercise 1: Stretch the back of the thigh.

If you bend over during the movement, it will not only lose its effect, but also cause pressure on the spine. Sit, with one leg straight and the other knee bent, and the upper body keeping the back straight, reaching out and slowly stretching forward.

Exercise 2: Stretch the back of the thigh.

Lie flat with one leg straight and lift the other leg, taking care to lift the leg straight and the lower leg not to be brought up.

Movement 3: Stretch the front of the thigh.

Lie on your side and lift your upper leg back, keeping your legs together at all times.

Exercise 4: Stretch the front of the thigh.

Don't lean forward, and don't push your front knees past your toes.

Exercise 5: Stretch the back of the calf.

When stepping down with the heel, the toes must be facing straight forward, and the toes facing outward can not fully stretch the triceps muscles of the calf, but also easy to pull the arch of the foot down and cause flat feet.

Exercise 6: Hip stretching.

During the stretching process, the upper body should lie flat and the head and waist should not be off the ground.

Exercise 7: Stretch the front of the hip.

Keep your back straight and don't lean forward. The knee of the front leg should be in the same direction as the toe, and the knee should not exceed the toe.