12 best stretching exercises for women
First, the head and neck: the right hand is lifted over the top of the head, the head is pulled to the right, reset, repeated many times, and the left hand repeats the action.
銆€銆€Second, the shoulder: the left hand will lift the right hand to lift the flat, stretch to the left, change hands and repeat the action.
銆€銆€Third, the top: hands flat, do chest expansion exercise.
銆€銆€Four, biceps: side lift, hand grasp the corner or any high enough support, turn the upper body, hold for 10-15 seconds.
銆€銆€Five, triceps: Grab the other elbow joint with one hand, nudge and cross the body until the hand touches the back.
銆€銆€Sixth, gluteal muscles: The left leg is placed on the right leg and kept curved.
Touch the left leg to the chest and turn the body to the left to see the left shoulder.
銆€銆€Seven, the outer side of the thigh: the stretched side thigh is inclined to the rear of the rectangle, the calf and the outer side of the foot are on the ground, and the other side of the thigh is flexed before the knee joint, the hands are supported by the ground, and the center of gravity of the body is moved toward the stretched side.
銆€銆€Eight, hamstrings: lying flat, one leg up stepping on, the other leg bending and keeping the soles of the feet on the ground.
Use a towel to cover the straight feet, gently pull the towel down, and push the towel on your feet.
銆€銆€Nine, quadriceps: One foot is prominent and the body is kept upright.
Keep the balance in one hand.
The other hand pulls up the toe of the same side.
銆€銆€Ten, calf: one leg forwards a big step forward, the other leg does not move, the body is pressed forward.
銆€銆€Eleven, upper back: erect, grasp the armrests with the abdomen with both hands, and the back is repeatedly arched and pressed down.
銆€銆€Twelve, lower waist: supine, legs bent, hands clasped the calf, trying to stretch to the buttocks.
Repeat 10 times for 30 seconds each time.
銆€銆€Stretching exercise should pay attention to the following relaxations, muscles, tendons and ligaments slightly stretched; each movement lasts for more than 30 seconds, each group is 15-30 seconds; deep breathing helps the body to be aerobicThe blood is delivered to the sore muscles.