The following stretches are suitable for women to do after yoga and aerobic interval exercise.
We all know that warming up before exercise is very important, but what about after exercise? Of course you have to stretch too! The purpose of stretching is not only to relax muscles and avoid tightness caused by excessive contraction of muscles during exercise, but also to avoid the occurrence of sports injuries and beautify muscle lines.
Introduction to stretching exercises
We also divide the areas to be stretched into three major areas: upper limbs, core and lower limbs. The key to stretching is time, not intensity. When the stretching time is long enough, the nerve receptors in the muscles - muscle spindles and Elgi tendon organs - will work to relax the muscles. Because of this physiological mechanism, it is recommended to stay for 10 seconds to 30 seconds for each stretching action. . Take a sip of water first and let’s stretch together!
Modify the lines of hips and legs - 1
Training items: Stretching the outer thigh muscles and gluteus medius
Straighten one foot, cross one foot above the other, and hug the knee with the opposite palm or elbow close to the body.
The advanced practice is to bend both feet, but it should be noted that if the buttocks cannot be lowered, you need to return to the simpler practice of straightening one foot. Stay on one side for 10-30 seconds and then switch sides for a total of 2 rounds.
Modify the lines of hips and legs - 2
Training items: Stretching the hamstrings, buttocks and lower back muscles
Bend one knee, hold the toes or ankles with both hands, and push the buttocks back as far as possible until you feel the back of the thigh is pulled.
People with good flexibility can straighten their knees. Stay on one side for 10-30 seconds and then switch sides for a total of 2 rounds.
Modify the lines of hips and legs - 3
Training items: Stretching the gluteal muscles
Sit with your knees bent, cross one leg over the other and open the knee as far out as possible. Place your hands behind your body, straighten your back, keep your body close to your legs and keep your ears away from your shoulders. Stay on one side for 10-30 seconds and then switch sides for a total of 2 rounds.
Modify arm lines - 1
Training items: Stretching the deltoid muscles
Can be done in a sitting or standing position. Place one hand in front of your chest and hold the other hand close to your body. Stay on one side for 10-30 seconds and then switch sides for a total of 2 rounds.
Modify arm lines - 2
Training items: Stretching triceps
Can be done in a sitting or standing position. Bend one elbow, wrap the other hand around your bent hand and pull it closer to your head. Stay on one side for 10-30 seconds and then switch sides for a total of 2 rounds.
Modify the flank lines
Training items: Stretching side abdominal muscles
Sit cross-legged, tilt your body to one side, bring one hand up toward your ear, keep your buttocks sitting on the floor, keep your shoulders away from your ears, stay on one side for 10-30 seconds, and then change sides, for a total of 2 rounds.
Relax chest muscles and modify arm lines
Training items: Stretching pectoralis major and biceps muscles
Can be done in a sitting or standing position. Hold your hands behind your body, straighten your arms and push your chest forward. Stay in action for 10-30 seconds and then rest, for a total of 2 rounds.
Relieve tightness in lower back
Training items: Stretching the lower back muscles
Sit cross-legged with your feet relaxed, and move your upper body forward toward your calves. Stay in action for 10-30 seconds and then rest, for a total of 2 rounds.
Modify the lines of the calves
Training items: Stretching gastrocnemius, soleus and Achilles tendon
Let your body form a triangle as in the picture. Press the heel of one foot hard toward the ground, and relax the other foot to lift or bend your knee. Stay on one side for 10-30 seconds and then switch sides for a total of 2 rounds.