Illustration of muscle stretching movement

Illustration of muscle stretching movement

      Tip: After the equipment exercise, stretch the muscles in the corresponding part to relax the muscles, which is beneficial to muscle recovery and elimination of lactic acid.

　　1) Chest: Kneel on the floor, face a chair or bench, cross your forearms over the head, bend your body forward, lean your forearms on a chair or bench, and let your head lower than this plane. Exhale, and then lower your head and chest. Close to the ground to ensure that your forearms are connected to each other. Parallel. Hold the elbow joint with both hands.

　　　2) Shoulders and upper back: stand or sit. Raise one arm to the height of your shoulder. Cross your arm across the front. Use one hand to press the elbow joint, exhale, and pull it across in front of you. You can turn your head in the opposite direction. This will work better.

　　　　　3) Upper back: Stand in front of a horizontal bar or a wall, with your feet together, arms, legs and back Straighten the body, bend forward from the hip joint. Hold the bar with both hands, exhale, and press down on the body.

　　4) Biceps: Stand with your back towards a door frame or a long pole, lift your arm on one side to the height of your shoulder. Turn the shoulder joint inward and hold the door frame with your thumb down. Exhale. Try to get your biceps facing up.

　　5) Triceps: Stand or sit. Extend your arm on one side to the back, as long as possible Can move upward. At the same time, hold a towel with the other hand. Extend to the back of the neck, extend the arm behind the neck down so that the lower hand can hold the towel. Exhale. Pull down with the lower hand, then pull up with the upper hand.

　　6) Neck: Stand with your hands on your hips, look forward, slowly turn your head to one side, and hold it. Then turn the other side. Keep your shoulders still.

Tip: After the equipment exercise, stretch the muscles in the corresponding part to relax the muscles, which is beneficial to muscle recovery and elimination of lactic acid.

　　1) Quadriceps: Stand, hold an object with your hands to maintain balance, bend one leg backwards, so that the heel is close to the hips. Exhale. Continue to beat the heel upwards. This thigh should be parallel to the other thigh.

　　2) Yueguo hamstring: sit on a bench, stretch one leg straight on the bench, and the other foot on the ground, place your hands behind your head, exhale, and keep your back straight, and your hips bend to make your body close to the thighs.

　　3) Buttocks: sit on the ground, with your back against the wall. Exhale your legs straight in front of your body. Use Hold the knee joint on the same hand. Hold the ankle joint with the opposite hand. Bend the ankle inward so that the knee is close to the opposite shoulder joint.

　　4) Lower back: Sitting in a chair, spread your legs slightly apart, bend your hips, and lower your abdomen to between your legs. If necessary, contract your abdominal muscles to relax your back muscles.

　　5) Inner thighs: sit on the ground against the wall, bend your legs, and touch each other. Place it in front of your body. Pull your legs as far as possible toward your groin. Keep your back straight. Exhale. The body bends forward from the hips.

　　6) Calf: Stand on the edge of a platform with your toes on the ground, while exhale, slowly lower the roots of your feet.