How to exercise the flexibility of the whole body?

Hello, my friend! Let me answer for you: the improvement of physical flexibility is an important part of physical health. Refers to the range of motion of each joint of the body and the elasticity and stretching ability of ligaments, tendons, muscles, skin and other tissues across the joints. Regular stretching exercises can always keep the elasticity of tendons and ligaments. Flexibility will not only affect our study and life, but also affect our quality of life in the future. Poor flexibility means that you lack exercise, which leads to degeneration, contracture and even adhesion of joints and soft tissues, thus limiting the range of motion of joints. When learning various sports skills, it is easy to make wrong movements, and the movements are stiff or not in place, which is easy to cause muscle and joint damage. After the flexibility is fully developed, the range of motion of human joints will be significantly increased and the flexibility will be enhanced. In this way, it can reduce or alleviate the damage to muscles and joints caused by the increase of motion amplitude and excessive torsion in daily life, alleviate the pain and improve the quality of life. (1) Exercise methods to develop flexibility There are two kinds of stretching exercises that can develop physical flexibility, one is dynamic stretching exercises; One is static stretching movement. Dynamic stretching exercises achieve the purpose of lengthening muscles, tendons and ligaments through violent swinging of all parts of the body. Static stretching exercise is to lengthen muscles slowly under conscious control, which is safer than dynamic stretching exercise and is not easy to strain muscles. Static stretching exercises should follow three basic elements: (1) when the body temperature rises. (2) fully lengthen the muscles when practicing. (3) When the muscle is in a state of acid swelling, it remains still for a certain period of time. (2) scientifically arrange flexibility exercises. Flexibility exercises must be sustained in order to get good exercise results. In adolescence, the elasticity and ductility of muscle ligaments have great plasticity. During this period, paying attention to the development of flexibility quality can achieve ideal results. The following are the basic requirements for developing physical flexibility: (1) Before doing flexibility exercises, it is advisable to warm up and feel a little sweaty. (2) Flexibility exercises should be conducted 3~5 times a week. It takes time to develop flexibility, and low intensity, long time and many times are the basic characteristics of developing flexibility exercises. (3) The intensity of flexibility exercises should gradually increase with the increase of the range of muscle and joint activities, so as to achieve "adding acid, reducing pain and stopping numbness". (4) Arrange the time of flexibility exercise step by step. In the initial stage of flexibility exercise, each event is repeated three times, keeping the muscles and joints still 10 second each time. After a period of practice, the number of repetitions and holding time can be gradually increased to more than 30 seconds for three times. (5) Flexibility exercises should take into account the all-round development of the flexibility of all joints and muscles in the whole body. Flexibility training plan arranges the retention time of repetitions in continuous stages (times) (seconds)/weekly exercise weeks (times) 1 initial stage1512 progressive stage 22023253434303 ~ 464304 ~ 5. 7-week retention period: 4 mistakes and factual mistakes over 30 ● Muscle stretching is the best content of warm-up activities. ● Muscle stretching exercise is only needed before strenuous exercise. Using the weight of the body to do up-and-down vibration exercise is helpful to develop muscle flexibility. ● The greater the flexibility, the better. ● Strength exercises will reduce flexibility. The increase of age is the main factor leading to the decrease of flexibility. Muscle stretching exercises are only an indispensable part of warm-up activities. In order to prevent injury and muscle pain, before doing muscle stretching exercise, you must do exercises involving large muscle groups for 5~ 10 minutes, such as walking or jogging, to make your body sweat slightly. When the body temperature rises, muscle stretching can be carried out. Before any physical exercise, you must carry out warm-up activities including muscle stretching exercises. Muscle stretching exercise is also an important part of finishing activities after exercise, especially after strength exercise, we must do muscle stretching exercises well to reduce muscle pain after exercise. The dynamic movement of the body stimulates the muscle spindle and tendon spindle of the muscle, which will reflexively cause muscle contraction. One is to lengthen muscles, and the other is to shorten muscles, which will lead to muscle injury. Therefore, muscle stretching exercises should use static stretching exercises. The greater the flexibility, the less the stability of the joint. Excessive flexibility can sometimes lead to damage due to decreased joint stability. The method of developing muscle strength can make up for the decrease of joint stability caused by ligament relaxation. There is no causal relationship between the increase of muscle tissue and the decrease of flexibility, but unscientific strength exercises do lead to the decrease of flexibility. The contradiction between strength training and developing flexibility can be solved as long as the joints are weight-bearing exercised within their range of activities during strength training. In addition, muscle stretching exercises must be carried out after strength exercises to prevent soft tissue contracture from affecting flexibility. The decline of flexibility is related to lack of exercise, but the increase of age is not decisive. With the growth of age, the flexibility of human body gradually decreases and the toughness increases, which is the natural law of human growth. It is much more difficult for the elderly to develop flexibility than children, but they can still maintain high flexibility by exercising, which is the decisive factor for developing and maintaining flexibility. I hope my answer will satisfy you! This answer has its own personality, please don't copy it! Please comment if it is adopted! )