The main purpose of stretching the muscles in various parts of the body is to relax the body and relieve muscle fatigue, etc. Muscle stretching is not limited to stretching the muscles after fitness workouts, but can also be done in daily life. Some people liken stretching the muscles of various parts of the body to a massage of various parts of the body.
However, to achieve relaxation of the body and relieve muscle fatigue and other muscle stretching is required to have certain requirements, the specific requirements are as follows.
1, muscle stretching before a simple warm-up, such as jogging in place, stretching 3 to 5 minutes, etc..
2, the general use of static stretching, the so-called static stretching is to maintain a posture stationary.
3, the action of stretching each part of the muscle needs to be held for more than 15 seconds.
4, the intensity of stretching muscles to maintain the stretching parts have a slight soreness.
Do the above four points in order to fully enjoy the relaxation brought by stretching the muscles to various parts of the body.
Here’s a text explanation of the action of stretching the muscles in various parts of the body.
1, thigh front stretch stretchers grab a fixed object with one hand to maintain body balance, the other hand to grab the back of the same side of the foot, and slowly force to the hip stretch, hold for 15 seconds, then change the other side.
2, the calf belly stretch stretchers grab the fixed object with both hands to keep the body leaning forward, standing with both feet in front and behind, keeping the front foot bent knee, the back foot taut. Then let the center slowly move like the front, keep the back foot always taut and stretch the calf muscles, and then change to the other side.
3, groin stretch stretchers keep one knee arrow stance, the body upright, hands on the bent knee, and then keep the knee knee leg knee does not move, the body weight forward and stretch the groin, and then the other side of the stretch.
4, rear thigh stretch stretchers lying on their backs on the ground or yoga mat, keep one foot bent knee, the other foot raised straight with both hands to grab the calf belly, hands slowly pull hard to the side of the body to stretch the rear thigh muscles, and then switch to the other side.
5, thigh adductor stretch stretchers sit on the mat, keep the feet bent knee open to the feet relative, hands placed on the back of the foot or knee, slow force down to stretch the thigh adductor muscle group 6, adductor stretch stretchers sit on the mat, keep one foot straight, the other foot bent knee, and then the body to the side slowly turn to hands placed on the side of the body, and hold for 15 seconds to stretch the leg adductor muscle group, and then then switch to the other side.
7, hip muscle stretch stretchers lying on their backs on the mat or the ground, keep one foot straight, the other foot bent knee, hold the knee of the bent leg with both hands below the knee, and then slowly to the side of the body to force pressure to stretch the hip muscles. Stretching process requires straight legs do not leave the ground or yoga mat, hold for 15 seconds, and then change the other side.
8, lumbar spine stretching stretchers lying on their backs on the mat, keep the feet bent knees, hold the back of the knee joint with both hands, and then slowly press to the side of the body. Stretching process to keep the hips lifted, and then switch to the other side.
9, side back muscle stretch stretchers feet open, one arm bent elbow raised, then use the other hand to grab the upper arm of the bent elbow arm, and slowly pull hard to the side to stretch the side back muscles, keep this action for 15 seconds, and then switch to the other side.
10, shoulder muscle stretching stretchers feet open, one arm bent elbow from the body in front of the other side of the shoulder, the other hand to press the bent elbow arm to stretch the shoulder muscles, hold this action for 15 seconds, and then switch to the other side.
11, chest muscle stretch stretchers stand on both feet, keep one arm of the forearm placed on the fixed object, and then the body weight slowly press forward to stretch the chest muscles, hold this action for 15 seconds, and then switch to the other side.
12, side back neck muscle stretch stretchers stand with feet together, keep one arm flexed wrist and palm, so that the head slowly to the side of the arm not flexed wrist tilt to stretch the side back neck muscles, hold this action for 15 seconds, and then switch to the other side.
13, arm triceps stretch stretchers stand with their feet together, one arm bent elbow back, the other arm grab the bent elbow arm to their side to pull, to stretch the arm triceps, hold this action for 15 seconds, and then switch to the other side.
14, arm biceps stretch stretchers stand with their feet back and forth, rear foot knee slightly bent, heel up, weight on the upright leg. One side of the arm to grab a fixed object, so that the body weight slowly forward, keep this action for 15 seconds, and then switch to the other side.
The above is a textual explanation of the action of stretching the muscles in various parts of the body. When you feel fatigue, you can follow the above to stretch the muscles of their body parts, in accordance with the requirements of stretching to do, you can definitely achieve the effect of relieving fatigue and relaxing muscles. Hurry up and try it out!