1, cross your hands and hold each other, push up, stretch until you feel tight, and then stop;
2. Breathe during exercise and stay for more than 10 second.
Stretching action 2: Stretching triceps
1. Grab the elbow of the other hand with one hand and slowly pull it inward toward the head;
2. Breathe during the action and stay for 15-20 seconds;
3. Switch sides and repeat the above actions.
Stretching action 3: arm stretching
1, grab each other with your hands behind your back, and then slowly lift your arms up to a comfortable position;
2, keep posture, with breathing, 15-20 seconds.
Stretching action 4: Side waist stretching
1, feet open shoulder width, knees slightly bent;
2. One hand is straight up over the top of the head, the other hand is naturally placed in front of the abdomen, and the waist is bent and stretched outward;
3, action with breathing, stay for 20 seconds, and then change sides, repeat the above actions.
Stretching action 5: Stretching horizontally.
1. Keep your palms straight outward, spread your arms outward, and then slowly pull back until you feel the muscles of your chest, shoulders and hands tense.
2, action with breathing, stay 10 seconds.
Stretching action 6: gluteal muscle stretching
1. Sit on the floor with your left foot flat and the other foot crossed into an arc;
2. Place your right hand near your hips, and slowly push the bent right knee inward with your left hand until you feel tight;
3. Breathe during exercise and stay 15-20 seconds.
Pay attention to the following points when doing stretching exercise: when stretching, the body relaxes, and the muscles, tendons and ligaments have a slight sense of tension; Each movement should last for more than 30 seconds, and the interval of each group should be 15-30 seconds; Deep breathing helps the body to deliver aerobic blood to sore muscles.