Stretching

Stretching exercises, including active and passive stretching stretch. Refers to the so-called active stretch rely mainly on the strength of muscle contraction, rather than other actions remain in force so that a particular position, therefore, active stretching also known as the vigil - active stretching. Active stretch of the merits of increasing the action of contraction of muscle flexibility and strength. For example, standing on one leg, the other leg on the move, maintaining this position does not move is a standard active stretch. During active stretching exercises should be noted that when the initiative is very difficult to keep stretching themselves, in normal circumstances it is difficult to take the initiative to maintain the stretch position to 15 seconds, it is generally active stretch position for 10 seconds on it, not too long. The so-called passive stretching refers to the use of their body weight or equipment to maintain a certain stretch position. For example, the leg lift, and then in the hands of help to maintain a certain position, or on the steps to maintain a certain posture. Passive stretching is a slow, relaxed sexual tension, relieve muscle spasm for a certain role, but also expect to reduce excitability of nerve and muscle function, is a time to relax at the end of the exercise can be used a good way. Stretching method Sitting on the floor, legs straight and tight, hook feet, hands and slowly pull your foot (note feet to try to hook head, knees bent) to the upper body slightly forward (not hunched), try to pull away from the heel the ground a little, 3 seconds down, again. Repeat 10 under. Day to do one, we must adhere to be effective, the power not to Taichong, have toughness. Stretch thigh muscles: sitting on the ground, to stretch the legs straight in front of body, bending the other leg, the whole leg on the outside close to the ground, formed a triangle with the legs straight, back straight, from hip bend forward as far as possible, straight leg with both hands grasp the toes, to maintain this position for 20 minutes, when the hands touch the toes are not allowed to play-action action (less than a toe touch it does not matter) stretch the inner thigh muscle - methods a sitting position, feet soles of the feet close to each other, knees hold out and try to close to the ground, his hands grasp the double ankle to maintain this position, the number of 10, relax, then repeat 3 times. Stretch thigh muscle - methods of two sitting, legs straight in front of body and separate, keeping your back straight and knees Ministry, the body bent forward from the hips, legs and hands from the inside to seize the legs of ankle to maintain this position, I feel the inner thighs are stretched, relaxed, and then repeat. Stretch calf (back) muscles bent, with arms and a leg (straight, toes touch the ground) to support the body, the other leg bent in front of body to relax, focus on supporting the body center of gravity at the foot of the toe, heel back, down force, feel the back of the calf muscles are stretched to maintain tension, the number of 10, relax, repeat three times, then the other leg 3 times.