First, the side waist stretching action
The span of the legs should not be too large, one leg is straight and the other leg is slightly bent. Bend your body to one side, but don't lean forward, try to open it and control it in a plane.
Second, the thigh extension action
Stretch the knee joint of the leg perpendicular to the ground as far as possible, and stretch backwards, feeling the muscles in the front thigh elongate. The supported legs can be slightly bent.
Third, arm stretching.
Watch your shoulders, don't shrug. Straighten your arms as far as possible, but don't follow the movement of your shoulders. Your body will move in the opposite direction and make you stand upright. The vertical arm is placed behind the elbow joint of the extension arm.
Fourth, hip stretching action
If you can't support the ground with both hands, you can support a fixture with one hand. Don't force yourself. Place the extended leg above the knee joint of the other slightly bent leg.
Five, abdominal stretching action
Put your hands together, slowly raise your head and feel your abdomen stretched.
Sixth, leg stretching action
Leg lifting can be done in about 2 groups, each group looks like 20, mainly to make the legs move and stretch the joints and ligaments.
Seven, twisting and stretching movements
Legs are shoulder-width apart, hands are clenched and supported on the lower back, and the body slowly leans back.
Eight, limb stretching movements
Lie prone on the mat, wrap the skipping rope around the ankle of your right foot, hold the two handles of the skipping rope with your right hand, take the knee joint as the axis, slowly and forcefully pull the hip and direction of your calf, and keep the rope tension for 20 seconds.
Stretching the calf gastrocnemius and achilles tendon
The hind legs are straight, the heels are close to the ground, and the front legs are straight and bent forward. This is what we often call the lunge.
X. Action of stretching thigh tendon
Lie on your back on the mat, bend your left knee, wrap a skipping rope around the tibia and calf to prevent the left leg from straightening naturally, and slowly hold hands to keep the calf close to the back of the calf thigh for 20 seconds. Repeat the above action with your right leg.