Alternate steps in this way to stretch the muscles on both sides of the body.
However, no matter how you practice, you need to ensure that the core is tightened, the back and buttocks are contracted, and the wrong posture of bending and pressing the waist is avoided.
Move your arms back and forth between the back of your head and back through the rotation of your shoulder joint..
At the same time, we must complete the stretching action of pushing the knee to the side by contracting and mobilizing the hip muscles.
In addition, if you use it as a regular warm-up, you can stretch your legs alternately and dynamically more quickly.
Then turn your body and open your extended arms upward.
At the same time, when the legs bend backward, the hip muscles are mobilized to assist the power generation, and the hips are pushed forward substantially to make them reach a full extension state.
You must pay attention to that when touching the ground down, you cannot bend your knees in order to pursue the range, and your legs must be kept straight and extended during the movement.
Finally, turn back to your body, and return your hands and feet to their original positions.
02 The action of stretching the groin and ankle in kneeling position can not only effectively exercise and stretch the ankle muscle joints, but also improve the stiffness and tension of the inner thigh muscles; Especially for those who often run and have pain problems in the iliotibial tract.
Then, rotate your body and alternately extend your legs to the pigeon stretch position.
During the exercise, pay attention to the process of turning the body from side to side and stretching, and fully extend the back to help the chest muscles fully stretch.
If some children feel that it is too difficult to practice lying on the ground, they can also practice sitting.
Just place one foot on the other knee and stretch alternately.
During practice, pay attention to that when you stand with your feet crossed, you should be in a horizontal straight line to avoid wrong posture.
Therefore, today we will share 6 simple and practical dynamic stretching movements; It can help everyone to fully mobilize and stretch the muscles of the whole body, so that all parts of the body can be fully warmed up, so as to carry out strength training more efficiently and safely.
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If a partner wants to use it to relieve and relax his muscles after training, he can keep his body down and his hands touching the ground for deeper and slower static stretching.
Jogging can only help people wake up and exercise the lower limb muscles at most, but it has no effect on the muscles in other areas.
The action of stretching the iliotibial band can fully stretch and stretch the lateral muscles of the legs, effectively improving the tension and stiffness of the iliotibial band and the tensor fascia lata; It also helps to move the hips and improve their flexibility.
Finally, it should be noted that the whole movement should be kept at a slow pace, and every time you stretch, you should pause to keep your breath even.
05 Alternate pigeon stretching When practicing this movement, prepare with knees on the ground and palms on the ground.
06 “Snow Angel” stretching Through this movement, we can effectively improve the flexibility and stability of the shoulder, and avoid the pain and stiffness of the shoulder neck, upper back, and even elbow caused by lack of flexibility.
In the daily fitness, many children are used to jogging for a few minutes to warm up before strength training.
During practice, prepare by lying on the ground.
In this way, when we stretch and open the tense muscles, we also synchronously mobilize and activate some muscles that are often dormant in our daily life.
Then, when the whole muscle is not fully stretched and warmed up, strength training will not only affect the movement, but also easily cause muscle injury.
In particular, many small partners have been sitting in the office all day facing computers and mobile phones, and their upper body, shoulder and neck muscles must be particularly stiff.
In the process of movement, if some partners feel that the difficulty is too high, they can try to bend their hind legs and knees.
But in fact, such warm-up is neither comprehensive nor reasonable.
04 Spider Man Lunge Twist Spider Man Lunge Twist, which can not only effectively move the hip joint and spine, but also greatly activate and mobilize the dormant abdominal, gluteal and dorsal muscles, and strengthen the stability of shoulder muscles, is a very good warm-up action for the whole body muscles.
Such exercise can not only fully stretch and stretch the tense piriformis muscle of buttocks, but also avoid sciatica; At the same time, it can also effectively move the hips to improve their flexibility.
This can greatly stimulate and strengthen gluteus maximus while stretching and stretching adductor muscle and ankle joint; Comprehensively improve the strength and stability of the hips, and avoid the wrong posture of knee pronation during lower limb training.
In addition, we need to ensure that during the stretching process, we maintain the posture of the front foot, so that the calf muscles are fully stressed, and avoid excessive pressure on the knee joint.
In the process of movement, if the distance between the foot of lateral step and the knee supported by kneeling is farther, more emphasis is placed on the extension of thigh adductor muscle; The narrower the spacing is, the stronger the stretching effect will be on the ankle, which can effectively improve the flexibility of the ankle joint.
At the same time, the stretching range shall be controlled within the scope of its own ability to avoid excessive stretching, which may cause compression of the lumbar spine.
While the hands are extended from the head, gradually close to the inner side of the hind legs and touch the ground, push the hips to the rear, so as to ensure that the relevant muscle parts are fully and substantially extended.
During the exercise, prepare with a flat supporting posture, and then step one leg to the outside of the side arm, body down, so that the elbow and forearm touch the ground.
In addition, if a small partner is troubled by knee pain, we suggest that the distance between the side stepping foot and the knee supported by kneeling should be extended, so as to reduce the extent of the knee exceeding the toe during side pushing, so as to avoid excessive pressure and exacerbate the pain problem.
01 Lying Scorpion chest extension Lying Scorpion chest extension can mobilize and stretch chest muscles, and open the whole spine and hip joints.