Dynamic stretching is also very important in the fitness process. In addition to preventing injuries by warming up before exercise, taking time to stretch muscles after exercise can also relieve muscle tension and help to improve softness. The supermodel Carrie Kloss, who loves fitness, and the well-known New York fitness instructor Justin Gelband have selected 5 sets of warm-up and closing exercises. Through these 5 groups of actions, it will help open the hips and stretch the shoulders and arms. Soothing the neck and core tension, you can do it before and after exercise. At the beginning, the face is facing down, and the arms are slightly bent, and the hands are open and shoulder-width, showing a similar posture. Next, use the strength of the shoulders, arms and abdomen to prop up the upper body, so that the body curve is C-like. Note that the upper body should be bent backwards to control the position of the lower back without feeling pressure. Maintain this position for about 5~10 seconds. Let the lower back, abdomen, chest and neck fully stretch, and finally slowly return to the starting position, do not forget to keep breathing rhythm during the movement. Â Put your left foot on the right knee, use your hands to hug your right knee and gently press in the direction of the body. The last stop motion is controlled within 5~10 seconds. This action can effectively stretch the hips, thighs, etc. Perform 10 times on each side. Â Â Use your right hand to grasp the left elbow and twist it to the side of the body. Pay attention to the shoulders and don't rise. Pay special attention to the left hand. During the movement, the patient should show a slightly curved posture and do not straighten it to avoid injury to the shoulder. Â When the body is in a standing position, when the hand is placed on the unilateral knee, the upper body tends to move forward and the leg is extended. This action can really extend the inner and outer thighs and the buttocks. It is necessary to pay attention to the movement process not too fast, the unilateral residence time is about 5 After ~10 seconds, change the side again, it is recommended to carry out 5 times.
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It was kneeling starting operation using two fingers lightly pressed against the side of the head and neck extension while the power of the discharge side of the shoulder down, so that stretch more reliably.