In the fitness process, good stretching habits can help you improve your body's resilience, improve your posture, improve your athletic ability, increase your body's flexibility, improve coordination, beautify your muscles, and reduce your muscles. The risk of pain and injury.
If you don't stretch, the muscles will become stiff and the lactic acid produced will not break down immediately. This will affect your future training and people will be more likely to get tired. Today, Xiaobian will share the complete map of the whole body muscle stretch and learn to stretch. These are enough!
1
Abdominal muscle stretching
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2
Side arching stretches the inside of the thigh
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3
Rear extension of the thigh
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4
Bow step swivel stretched waist
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5
Triceps stretching
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6
Quadriceps stretching
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7
Shoulder around the ring to relax the shoulder
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8
Cross leg stretching
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9
Stretching the waist
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10
Standing hamstring stretching
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Static muscle stretching diagram
1. Camel type
Exercise site: rectus abdominis, external oblique muscle
2, open and sit
Exercise area: thigh adductor
3, frog style
Exercise area: thigh adductor
4, side sitting bow and arrow
Exercise area: thigh adductor
5, butterfly stretch
Exercise area: thigh adductor
6, forearm extension muscle stretching
Exercise area: forearm extension muscle
7, neck side curvature
Exercise area: sternocleidomastoid
8, reverse the neck stretch
Exercise area: sternocleidomastoid
9, neck stretching and stretching
Exercise area: sternocleidomastoid
10, hand pressure neck side curve
Exercise area: sternocleidomastoid, upper trapezius
11, hip flexor extension
Exercise area: lumbar muscles, quadriceps
12, forearm extensor stretching
Exercise area: Forearm extensor
13, lateral shoulder stretching
Exercise area: lateral deltoid
14, standing posture assisted neck stretching
Exercise area: trapezius
15, wide back muscle stretching spine traction
Exercise site: latissimus dorsi
16, wide back muscle stretching (wall assist)
Exercise area: latissimus dorsi
17, baby style
Exercise site: latissimus dorsi
18, standing calf stretch
Exercise area: soleus muscle and gastrocnemius
19, vertical fork
Exercise area: psoas muscle and hamstring
20, sit in front of the song
Exercise area: hamstring and calf
21, single leg front
Exercise area: hamstring
22, broad back muscle stretching (wall assist)
Exercise area: gluteal muscle
23, sitting on the half king pigeon
Exercise area: gluteal muscle
24, standing calf stretch (wall assist)
Exercise area: soleus muscle and gastrocnemius
25, side curve (wall assist)
Exercise area: external oblique muscle
26, lying spinal torsion
Exercise area: gluteal muscle and external oblique muscle
27, side song (stick assist)
Exercise site: external oblique and latissimus dorsi
28, triangular extension
Exercise site: external oblique muscle
29, chest stretching (wall assist)
Exercise area: pectoralis major
30, assisted chest stretching
Exercise area: chest and latissimus dorsi
31. Sitting on a half-bird variant
Exercise area: tibialis anterior muscle
32, supine shoulder extension
Exercise area: subscapularis muscle
33, lower dog variant (wall assist)
Exercise area: pectoralis major and latissimus dorsi
34. Auxiliary chest stretching variant
Exercise area: pectoralis major
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