1. Stretch the muscles of the front and rear thighs: when standing, cross one leg, grab the ankle or instep with the same arm, gently stretch the muscles of the rear thighs in the opposite direction, and hold for 15-30 seconds before changing to the other side. When standing, lift one leg, grab the ankle or instep with the same arm, stretch the leg towards the hip, hold it for 15-30 seconds, and then switch to the other side.
2. Stretch the calf muscles: When standing, find a support (such as a wall or railing), step back with one foot, land with both feet, and put the toes of the forefoot forward. Bend forward to feel the stretching of calf muscles, hold 15-30 seconds and then switch to the other side.
3. Stretch your back: Stand with your feet shoulder width apart, raise your hands straight, then slowly bend down to keep your back straight and feel the stretching of your back muscles. 15-30 seconds.
4. Hip stretching: Sit on the ground, bend your knees with one leg, straighten the other leg, put your hands on one side of the straightened leg, slowly rotate your body and feel the stretching of hip muscles. Hold on for 15-30 seconds and then switch to the other side.
5. Chest expansion: Stand with your feet shoulder width apart, hold your hands behind your back, then hold your chest out and feel the stretching of your chest muscles. 15-30 seconds.
Matters needing attention in stretching
1, and select the appropriate stretching time.
Do some dynamic stretching and warm-up activities before training to prepare your body. This helps to improve blood circulation, increase joint flexibility and reduce the risk of injury. After training, static stretching can help relax muscles, promote recovery and increase flexibility.
2. Understand different types of stretching.
Understand different types of stretching methods, so as to choose the appropriate method according to personal needs. Dynamic stretching is suitable for preparing the body, including controlling the range and speed of movement to activate muscles and joints. Static stretching is suitable for relaxing muscles and increasing flexibility, but it is best to do it after training.