1. Head and neck: The right hand is lifted over the top of the head, and the head is pulled to the right side, reset, repeated several times, and the left hand is repeated.
2, shoulder: the left hand will straighten the right hand to lift the flat, stretch to the left, change hands and repeat the action.
3, the chest: hands flat, do chest expansion exercise.
4, biceps: side flat, hand grasp the corner or any high enough support, turn the upper body, adhere to 10-15 seconds.
5. Triceps: Grab the other elbow joint with one hand and gently push over the body until the hand touches the back.
6, gluteal muscles: the left leg is placed on the right leg, keep bending. Touch the left leg to the chest and turn the body to the left to see the left shoulder.
7. The outside of the thigh: the stretched thigh is extended obliquely to the rear, the calf and the outer side of the foot are on the ground, and the other side of the thigh is flexed before the knee joint, and the hands are supported by the ground. When the body is stretched, the center of gravity moves toward the stretched one. side.
8, hamstrings: lying flat, one leg up, the other leg bent and keep the soles of the feet on the ground. Use a towel to cover the straight feet, gently pull the towel down, and push the towel on the soles of your feet.
9. Quadriceps: Stand on one foot and keep your body upright. Keep the balance in one hand. The other hand pulls up the ipsilateral toes.
10, calf: one leg forwards a big step forward, the other leg does not move, the body is pressed forward.
11, the upper back: upright, hands grasp the armrests with the abdomen, the back repeatedly bowed, pressed down.
12, lower waist: supine, legs bent, hands to pick up the calf, try to stretch to the chest, repeat 10 times, each time 30 seconds.
Pay attention to the following points when doing stretching exercises:
Relaxation when stretching, muscles, tendons and ligaments with a slight pull; each action lasts for more than 30 seconds, each group is 15-30 seconds apart; deep breathing helps the body to deliver aerobic blood to the sore muscles.
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