As we all know, what are the actions of dynamic stretching? What we fear most in sports is cramps or sprains. It takes a long time to recover after being injured for one hundred days. So what are the actions of dynamic stretching? Let's share it with you.
Dynamic stretching 1 What actions are there about the benefits of dynamic stretching?
Dynamic stretching means stretching in a dynamic way. This can not only effectively stretch the muscles and fascia, but also increase the body temperature. In the process of stretching, previewing all kinds of basic movements in advance is helpful to reduce the occurrence of compensatory movements, improve the quality of movements and reduce the risk of sports injuries.
1 Shoulder and latissimus dorsi stretching
Target: shoulder and latissimus dorsi.
Step 1: prone on the mat, arms abduction and trunk form a "T" shape, palms up.
Step 2: Tighten the two shoulder blades inward and downward, raise the arms by 2-3 cm, hold for 3-5 seconds, and go back and forth 12 times. * * * Do 4 groups.
2 calf massage
Target: calf muscles
Step 1: Put your hands under your shoulders and your knees under your hips.
Step 2: Place the left knee on the right calf, and gently press the muscles of the right calf from the clockwise direction, making small circles on each side for 30 seconds, and doing 3 groups.
3 lateral lunge
Target: leg muscles
Lateral motion is easier to be ignored than forward and backward motion. It is the same as the starting posture of lunge, but this action is to step right with your right foot, squat down, keep your back straight, and don't lean forward too much, and the same is true for your left side. 30 seconds on each side, * * * do 3 groups.
4. Cross your legs.
Target: gluteal flexors and inner thighs.
Step 1: Lie on your back, pull your knees to your chest, then cross your legs and hold your ankles with your other hand.
Step 2: straighten your legs to your chest until you feel the hips and legs stretch, hold for 30 seconds, and then repeat 3 groups.
5 frog stretching
Target: chest, shoulder and hip joint.
Step 1: Start from the floor, such as a yoga mat, carpet or grass. Hands are shoulder width apart, knees are slightly wider than hips, and toes are outward.
Step 2: Move your hips slowly between your feet. At this time, your hips should feel stretched. If it is too tight, you can support more body weight with your hands and upper body, and then slowly relax until your body is more flexible, 30 seconds at a time, and then repeat 3 groups.
6 Leg muscles sit well and stretch
Target: calf muscles, legs and hip joints.
Step 1: Open your hands under your shoulders, bend your right knee under your hips, straighten your left leg, and straighten your toes up.
Step 2: Slowly move your hips to your right heel and move all your weight to the right. At this point, you should feel the back of your left leg stretched. 30 seconds on each side, * * * do 2 groups.
7 Open the hip joint
Target: Hip joint
Step 1: Open your hands under your shoulders, put your left foot outside your left hand, and then wrap your hands behind your left foot (this will help you stretch your hips deeper than before).
Step 2: straighten your right foot backwards, then tilt your left hip joint to the left, repeat for 30 seconds, and then switch to the other side. * * * Divide into two groups.
8 origami stretching
Target: chest, shoulders, back, limbs.
Fold yourself into a new shape and feel deep stretching.
Step 1: From the sitting position, extend your legs straight forward, with your right leg above your left knee and your left foot on the floor.
Step 2: Grasp the right knee, then lie back and pull the right knee to the right (straighten the right shoulder). Then, bend your knees and grab your left ankle and take it to the gluteus maximus for 30 seconds. Switch sides and do two groups.
What are the actions of dynamic stretching? What I fear most when exercising is cramps and sprains. If a person accidentally causes sports injury, it will take a long time to exercise, and at this time, the sports ability will begin to decline with the followers.
In order to prevent these things from happening, you can try stretching before exercise, but stretching can be divided into static and dynamic. What is the difference?
Before we discuss whether to stretch before exercise, we should know three things.
1, the benefits of pre-exercise massage
As we all know, exercise is a process in which muscles regulate the response of bone joints. First of all, muscle tissue must be prepared for any activity. If the muscle group is full of tangles, sticky and tender points, even if there is warm-up, it can't reach the ideal state in exercise.
Therefore, when we massage before exercise, we can make our body reach its proper range of activities quickly. (You can massage by hand, or press with props such as roller weight.)
Massage roller is a good prop to relax.
2. Why not stretch statically before exercise?
As we all know, if you want to have good flexibility, you must stretch, but the timing of stretching is often not ideal, especially when you do so-called static stretching before preparing for strenuous exercise, you often don't do enough warm-up, and such stretching often can't really meet the needs of improving the flexibility of your body, but it will not conform to the actual state of exercise, resulting in greater risk of injury. The research of 1980 s shows that exercise
3. The benefits of dynamic stretching before exercise
So you have to ask, so don't stretch? Although static stretching is not an appropriate way to warm up, it is quite beneficial to prevent sports injuries in the long run as long as it is carried out at the right time, so we put stretching before exercise on sports-related actions, and dynamic stretching is the most respected way. Dynamic warm-up before high-intensity exercise is the best way to prevent acute injury.
Stretching finishing
What is static stretching? Keep a posture to lengthen muscles 15 seconds or more.
What is dynamic stretching? Use the dynamic mode of moving joints to lengthen muscles for no more than 5 seconds.
conclusion
If you really want to do static stretching before exercise, it is suggested that you relax your muscles with rollers and other tools for about 5~ 10 minutes before performance. After the static stretching, increase the dynamic stretching and rapid stretching activities, so that your muscles can start again to cope with the upcoming intense exercise or high-intensity training.
Dynamic stretching 3 0 1 What actions are there?
Kneel forward
Stretching purpose: Stretch the gluteus maximus and hamstring muscles of the front legs and the gluteus flexors of the rear legs to improve the sense of balance.
Action posture:
Stand upright in a normal posture, with your feet shoulder-width apart, and take a step forward with your left leg in a posture with your legs apart.
Lift your right knee to your chest, put your hands on your knees, lift it up and hook the tip of your right foot. At the same time, stand on tiptoe with your left heel, tighten your left hip, keep your back straight, and keep stretching. 1~2 seconds.
Stretch the opposite side and repeat the above steps. When stretching, pay attention to keep the chest straight and tighten the gluteus maximus on one side of the supporting leg.
Complete a group, 5 times on each side.
02
Oblique leg hugging
Stretching purpose: Stretch the lateral muscles of the front legs and buttocks to improve the balance ability.
Action posture:
Stand upright in a normal posture, with your feet shoulder-width, hold your head up and chest out, tighten your abdomen, and take a step forward with your left leg in a posture of moving your legs and splitting your legs.
Lift your right knee below your chest, lift it with your right hand, hold your ankle with your left hand, and lift it slowly and forcefully. At the same time, the left heel stood on tiptoe, contracted the gluteus maximus of the left leg, and stretched 1~2 seconds.
Stretch the opposite side and repeat the above steps. When stretching, pay attention to keep the chest straight and tighten the gluteus maximus on one side of the supporting leg.
Complete a group, 5 times on each side.
03
Stretching purpose: Stretching tensor fascia lata, gluteus maximus, iliotibial tract and other muscle groups.
Action posture:
Stand upright normally, feet shoulder width apart, back straight, abdomen tightened, arms parallel to the ground, hands crossed.
Step out the right leg, place it at an angle of 45 with the left rear of the left leg, take a cross-standing posture, and start to squat until the outer side of the left leg feels a strong pulling feeling, and the stretching action is maintained at 1~2 seconds.
Stretch the opposite side and repeat the above steps. When stretching, keep your chest straight and focus on your front foot and heel.
Complete a group, 5 times on each side.
04
Heel against hip-arms up
Stretching purpose: Stretching quadriceps femoris and other muscle groups.
Action posture:
Stand upright normally, with your feet shoulder width apart, your back straight, your abdomen tightened, and your arms hanging naturally at your sides.
The right leg is slightly bent. Hold your left ankle with your left hand, heel to hip. The left ankle stands on tiptoe and stretches upward. At the same time, straighten your right arm and raise it above your head. Stretch your left leg quadriceps vigorously with your left hand 1~2 seconds.
Stretch the opposite side and repeat the above steps. Pay attention to keep the knees of the legs pointing to the ground, keep the gluteus maximus tight when pulling, and don't overstretch the lower back.
Complete a group, 5 times on each side.
05
Lateral lunge movement
Stretching purpose: Stretching the inner thigh muscles and groin.
Action posture:
Stand upright normally, with your feet shoulder width apart, your back straight, your abdomen tightened, and your arms hanging naturally at your sides.
Lift your arms forward, lunge your left leg sideways, move your body center of gravity to your left leg, toe forward, and lift your legs off the ground. Squat down in the following crouching posture, while keeping the right leg straight and stretching 1~2 seconds.
Stretch the opposite side and repeat the above steps.
Complete a group, 5 times on each side.
06
Swallowing balance
Stretching purpose: Stretching hamstring muscle to improve balance ability.
Action posture:
Stand upright with one leg, lift your left leg off the ground, straighten your back, tuck in your abdomen, raise your arms sideways at a 90-degree angle with your body, raise your hands half-way, and put your thumb up.
Keep your head and ankle in a straight line, tighten your left hip, keep your thumb up, lean over and lift your left leg backward until your body is parallel to the ground, and keep stretching for 1~2 seconds to control your balance.
Switch to the opposite side and repeat the above steps. Pay attention to keep the support legs slightly flexed. In the process of pulling, the hips are parallel to the ground, and the ears, hips, knees and ankles are kept in a straight line.
Complete a group, 5 times on each side.
07
Lunge backward+twist
Stretching purpose: To stretch the gluteal flexor, gluteus maximus, internal and external oblique muscles of abdomen, and increase the range of motion of thoracic spine.
Action posture:
Stand upright in a normal posture, with your feet shoulder-width apart, your right foot back in a split-leg posture, and your left thigh parallel to the ground.
Put your right hand outside the knee joint of your left leg and abduct your left arm to the back of your body. At the same time, the trunk slowly rotates to the left to the maximum, and the eyes follow the fingertips for 1~2 seconds.
Stretch the opposite side and repeat the above steps. Note that the knee joint of the front leg should not exceed the toes, and tighten the gluteus maximus of the rear leg when pulling.
Complete a group, 5 times on each side.