Fitness ml 12 best stretching exercise

Stretching exercise like cooking, let when Isaac MSG more intense taste.

It not only enables maximization of fitness training, muscle stiffness, sports injuries to a minimum, the 12 best stretching motion effect is very good.

1. head and neck: right hand above his head, will head to the right pull, reset, repeated several times, for left-handed repetitive movements.

2, shoulder: left hand will straighten right hand holding up bed, left hand drawing, for repetitive movements.

3, chest: hands, chest-expanding Sport bed.

4, biceps: Delt, the hand grip corner or any high enough support, rotate the upper part, adhere to the 10-15 seconds.

5, triceps: with one hand to seize another elbow to push and cross the body until the hand touch back.

6, gluteus: left leg in the right leg, keep bent.

Touch the left leg, chest to the left to reverse the body at the left shoulder.

7. lateral thigh: stretched side legs stretched out to the ramp, the rear of leg and foot, side, the other side of the thigh, knee flexion in bow step before, his hands raised to support, stretching is body weight to be reached la side.

8, leg tendons: flat, single leg up push, another leg bent and feet touching the ground.

Use a towel with straight legs, pull down a towel and foot massage towel.

9, quadriceps: stand on one foot, the body upright.

A walking wall balance. With one hand while pulling up on the same side of the toe.

10, calf: a leg forward across a big step forward, the other legs, body before pressing.

11, upper back: straight, flush hands grasp and abdomen, the back of the handrail high repeatedly humped, push.

12, low back: back, legs bent, hand picked up as the leg, stretching to the chest.

Repeat 10 times, and each 30 seconds.

Do stretching exercises to note the following: when you relax, stretch the muscles, tendons and ligaments are slight pull; each action the best 30 seconds or more, each group of 15-30 second interval; deep breathing can help the body to have oxygen blood to the muscle soreness.

(Practice editing: what Chris)