"Coach, can stretching make your legs thin?"
"Coach, can stretching change muscle lines?"
"Coach, can stretching grow taller?"
If you want to thin your legs by stretching, then It's useless if you break your leg.
stretching must be coordinated with training, otherwise this stretching is meaningless. Let your muscles contract, loosen, contract, and loosen, and countless cycles can help your muscles establish a very good state, so as to change your muscle shape.
will follow my steps and tell you how to stretch.
Stretching of the pectoralis major
First find a wall and place your elbow joint at ninety degrees, with your forearm parallel to the ground.
The foot is in a lunge, and step forward until the pectoralis major is stretched. Feel, hold it under control, and hold for about 20 seconds. After
is over, press your body's center of gravity forward. In order to get the maximum stretch of the pectoralis major, you can turn your body to the right and hold for another 20 seconds.
can be repeated about three times
Latissimus dorsi stretch
pull the fixed point with both hands, move the center of gravity back, pull your back into a straight line, lower your head, bend your knees
, then move your butt to one side, turn your body around, and hold for 20 seconds
Then increase your strength and go down
Trapezius stretch
Stand up straight, hold your hands, put your feet forward, let your body perpendicular to the ground, bend your knees
to relax the shoulder straps, lower your head round Shoulder, until your trapezius muscle feels stretched, hold for 20 seconds
can increase the intensity again, move the center of gravity backward, hold for 20 seconds
stretch the quadriceps
to arch the body Step, keep your balance, put your hips straight
, then hold your ankle with one hand, and then lean back. At this time, you can feel the quadriceps being stretched. Hold for 20 seconds.
Muscle stretching
The stretching of the biceps femoris is relatively simple. Straighten your legs, sit upright, hook your toes a little, and pull your toes with your hands. If you can’t pull it, you can pull your ankles and let your body move forward. When you can feel the back side of the thigh stretched, hold for 20 seconds
the body can lean forward again, hold for 20 seconds
and then pull the legs apart, better stretch to the inner thigh
gluteus maximus stretch
will Turn your legs over, press the center of gravity down, and level your hips. You can feel the feeling of the gluteus maximus being stretched. After holding for 20s, press the center of gravity down
Stretching before and after training In fact, they are all important .
Stretching before training can prevent injuries. Our muscles before training are very tense. After we stretch, we can improve our performance during exercise and help us exert strength. . I personally think the stretching after training is more important, because when we train the muscles, it is in a shortened state. If you don’t stretch, your muscles will become very tense, which may affect the first After the second training, stretching can quickly restore your muscles to their original length. This length is helpful for muscle recovery, but to a certain extent, it can also ensure that you quickly metabolize lactic acid and relieve the pain.
I’m Wu Hui, if it’s helpful to you, remember to like, follow, and favorite!
