What is the correct way to do leg stretching for fitness?

Leg Stretching

Pay attention to each stretching movement and hold it for about 30 seconds, accompanied by regular breathing. Before stretching correctly, you need to understand the muscle structure of the legs. As mentioned earlier, the muscles on the back of the calf are divided into two muscles: the soleus and the gastrocnemius. Only when the two muscles develop in a coordinated manner can you have a tight and beautiful calf line.

Action 1 stretches the soleus

Action 2 stretches the gastrocnemius

Note: The heel of the hind leg must be on the ground, and the leg should be straight to feel the pull of the gastrocnemius. stretch.

Action 3: Stretch the hamstring muscles on the back of the thigh

Note: Keep your spine upright and do not arch your back. Straighten the forward leg, hook your toes as much as possible, and feel the stretch on the back of the leg.

Action 4: Stretching the hamstrings

Note: There is often a misunderstanding in this action. Many people think that the lower the upper body is pressed, the better the stretching effect. In fact, excessive pressure on the upper body will inevitably arch the back, causing pressure on the lower side of the spine, while the stretching effect of the legs is weakened.

The correct stretch is to sit in a normal posture, bring your legs together and move forward, adjust the pelvis position backward, keep the upper body spine straight, draw the abdomen forward, and feel the stretch on the back of the thigh. Just grab your toes with both hands.

Action 5: Stretching the quadriceps on the front of the thigh

Simple action:

Advanced action 1:

Vajrasana : Place your hands on the ground behind you, shoulder width apart, with your fingertips facing back, looking above. Keep your legs together as much as possible and feel the stretch on the front of your thighs.

Advanced action 2:

Lying Hero Pose: Lie your upper body flat on the ground, close your legs as much as possible and feel the stretch on the front side. This action will put pressure on the knees, so please consider your own situation when practicing.

Advanced action 3:

Keep your legs together as much as possible, with your knees touching, and feel the maximum stretch. Again, this action puts pressure on the knees, so practice as appropriate.

Action 6: Stretch the inner thighs

Simple action: Sitting, bend your legs, put your feet together, open your legs, and use your hands to assist in pressing down the inner knees. Pay attention to keeping your upper body straight and leaning forward, without arching your back or lowering your head forcefully.

Advanced movements: Sit and stand, open your legs, externally rotate your thigh bones, and hook your feet. Keep your upper body straight and lean forward, feeling the stretch in your inner thighs. Also don't arch your back or lower your head forcefully to avoid straining the cervical spine.

Action 7 stretches the outer thighs

Action 8 stretches the squat muscles

Note: Do not pull the waist away from the mat, and lie flat on the Pad. The problem caused by incorrect movements is: the pressure on the lumbar spine and cervical spine will be greater.

Action 9: Stretching the hip muscles

Note: The knees must be downward. Once the knees are turned outwards like a wrong action, the stretching effect will be greatly reduced. Moreover, the angle of bending of the front legs is different, and the stretched parts will also change accordingly. For best results, try to keep your calves and thighs as vertical as possible.

As the saying goes: When people age, their legs age first. He also said: An inch of muscle growth prolongs life by ten years. Proper stretching of the legs can not only beautify the lines of the legs and buttocks, it can also keep the legs in the best condition and delay aging.

There are actually many ways to stretch your legs, but I especially recommend leg presses. Leg press is the most economical, practical, simple and feasible way to stretch your legs. The movements are simple, there are no requirements on the venue, it can stretch the legs in all aspects, and the effect is also great.

There are three types of leg press: forward pressure, lateral pressure, and back pressure. Let’s take a look at each.

1. Positive pressure.

Supplement: When pressing the leg, alternate toe hooking and straightening, for example, 30 seconds of toe hooking, and the next 30 seconds of instep straightening. Because the parts reached by hooking the toes back and stretching are different.

2. Side pressure,

Supplement: The same can be done alternately with toes hooking and straightening. Pay attention to the picture, just bend sideways, don't push your hips.

3. Back pressure

Supplement: Back pressure will be more difficult for most people. When you first start practicing, you can choose a lower bar. Make sure your back leg is straight. At the same time, the amplitude of the recline is determined according to your own physical condition. It should be based on the feeling of stretching on the front of the thigh, and do not squeeze the lumbar spine.

Final reminder:

1. No matter which method you use to press your legs, your hips must be straight and your buttocks must be in the same plane

1. Lajin needs Gradually, within the scope of your own abilities

2. Do not hyperextend the lower leg

3. Keep practicing. You can practice leg press every day, even once in the morning and evening.

What we commonly call leg stretching actually improves the stretchability of the thigh muscles.

Methods to develop lower limb extensibility include:

1. Positive leg press

Action essentials: When doing positive leg press, keep the knees of both legs straight , the toes of the supporting leg point forward, and the toes of the high leg point upward. When stretching downward, the upper body should keep the spine extended and look forward.

Stretching parts: front leg gluteus maximus, hamstrings, triceps calf, etc.

2. Side leg press

Action essentials: When doing side leg press, both legs need to be kept straight. The toes of the supporting leg should be oriented in the same direction as the body. The high position The legs also need to be pointed upward. The difference between the pressure leg and the positive compression leg is that during the positive compression leg, the high leg should be in front of the body, while during the pressure measurement leg, the high leg should be on the side of the body.

Exercise parts: inner thigh muscles such as pectineus, adductor brevis, adductor longus, adductor magnus and gracilis

3. Back leg press

< p> The back leg press also requires both legs to be straightened, the toes of the supporting leg to be in the same direction as the body, the high leg to be directly behind the body, and the upper body to be tilted slightly backward while maintaining an upright position.

Stretching parts: iliopsoas, sartorius, quadriceps and other hip flexor and knee extensor muscles.

4. Sit cross-legged and press the legs

When sitting cross-legged and pressing the legs, you should pay attention to: the soles of the feet are facing each other, as close to the body as possible, the knees are open, press down, and the upper body is kept in a stretched state of the spine. , press forward.

Stretch part: Adductor muscles of the thigh.

Leg muscles can be roughly divided into muscle groups that move the hip joint, muscle groups that move the knee joint, and muscle groups that move the foot joint.

1. The muscle groups that move the hip joint can be mainly divided into six parts, including:

Flexor muscle groups: iliopsoas, rectus femoris, pectineus, sartorius Muscle, tensor fascia lata

Extensor muscles: gluteus maximus, semitendinosus, semimembranosus, long head of biceps femoris, adductor magnus, gluteus medius and gluteus minimus posterior Department

Abductor muscle group: gluteus medius, gluteus minimus, upper gluteus maximus, tensor fascia lata

Adductor muscle group: pectineus, adductor brevis, Adductor longus, adductor magnus and gracilis

External rotator muscle group: iliopsoas, gluteus maximus, gluteus medius and posterior part of gluteus minimus

Internal rotation Muscle group: anterior muscle bundles of gluteus medius and gluteus minimus

2. The muscle groups that move the knee joint can be mainly divided into four parts, including:

Flexor muscles Group: semitendinosus, semimembranosus, biceps femoris, gracilis, sartorius, gastrocnemius, etc.

Extensor muscle group: quadriceps femoris

External rotator muscle Group: biceps femoris and lateral head of gastrocnemius on the back and lateral side of the calf

Internal rotator muscle group: semitendinosus, semimembranosus, sartorius, gracilis and medial head of gastrocnemius

< p> 3. The muscle groups that move the foot joint can be mainly divided into four parts, including:

Ankle flexor muscles: triceps surae, tibialis posterior, flexor longus, and flexor toe longus. peroneus longus, peroneus brevis, etc.

Ankle extensor muscle group: tibialis anterior, extensor digitorum longus, extensor pollicis longus

Foot eversion muscle group: peroneus longus, peroneus brevis, etc.

Foot inverter muscles: flexor digitorum longus, flexor digitorum longus, tibialis anterior, tibialis posterior, etc.

Tendon compression is beneficial to the body Growth and improvement of physical fitness can also improve the body's flexibility and flexibility. Lajin can adjust ligaments and stretch muscles. Lajin can also prevent muscle stiffness. Lajin can also make the legs kick higher.

Among the several methods of pressing tendons, positive leg pressing is the most basic exercise. When practicing positive leg pressing, you can place your legs on the ribs, raise your toes, bend your bare joints tightly, and hold both hands on the left side. On the knees, straighten your legs, straighten your waist, and vibrate your legs downward, and repeat the exercise.

Press your legs back, stretch your right leg back and place it on a higher fixed object, point your toes backward, support your left leg, push straight, keep your body upright and lean back, practice repeatedly.

Side leg press. When practicing side leg press, place the leg on a fixed object, hold the instep with the hand, press the side of the body against the calf, straighten the back leg, straighten the back, and perform repeated vibration compression.

When doing leg presses, you should take your time and do not rush. Doing the exercise suddenly can cause ligament strain. It is recommended to run to warm up before doing leg presses.

Leg stretching,

has been misunderstood by many people as stretching the ligaments;

I want to explain it carefully here.

Ligaments are composed of dense connective tissue.

Most fibers are arranged nearly parallel.

Their function often only bears load in one direction;

< p> Because ligaments are very tough,

they can enhance the stability of bones,

can fix internal organs in their normal position,

limit their range of motion

p>

In the human body, ligaments are the stabilizing device of joints.

It connects bones;

If ligaments can be stretched at will,

Or we Stretching the ligaments incorrectly

will cause the ligaments to become loose,

and then there will be problems with the stability of the joints,

resulting in weak, easy joints. Injury

Stretching the "ligament" is based on the elasticity of the muscle,

making the muscle's ability to lengthen and contract stronger,

rather than just lengthening .

After establishing a good concept, we began to stretch the leg muscles.

Quadriceps (front of thigh),

Biceps femoris (back of thigh),

Buttock muscles (gluteus maximus, gluteus medius) Gluteus minimus),

The back of the calf (gastrocnemius + soleus),

The inner thigh muscles...

The above are the muscles we often pull Muscle groups stretched:

Front thigh stretch (unilateral 30s)

Posterior thigh stretch (unilateral 30s)

Calf stretch (One side for 30 seconds)

Hip stretch (one side for 30 seconds)

Inner thigh muscles (30 seconds)

I hope to pass on healthy concepts and knowledge To more people~

I am Bruce, a sports nutritionist~

Fitness people will lift their legs after running and squatting. muscles. Doing some stretching exercises after exercise can not only relax your muscles but also avoid soreness. Low-intensity stretching after exercise can stimulate muscle contraction, which can help uric acid be metabolized out of the body faster and avoid the formation of uric acid crystals.

If you are engaged in an occupation that requires frequent standing, or after walking for a long time, you can use stretching exercises to prevent muscle spasms and varicose veins. In addition, stretching exercises before exercise It can also help improve exercise effects to a certain extent, especially the muscle-building effects of core training. Enhance blood circulation.

The following 4 stretching actions, I hope they have some effect:

Action 1: Thighs Medial stretching:

Essentials of stretching the medial thighs:

1. Keep your chest up and your abdomen

2. There is a continuous feeling of stretch on the left and right medial thighs< /p>

3. Heel on the ground

4. Lean over, point the straight inner thigh towards the ground, press the leg sideways and alternately left and right

Action 2: Stretch the front of the left and right legs.

Essentials of stretching the front thigh:

1. Keep your chest up and your abdomen up to maintain balance

2. Keep your right heel as close to your buttocks as possible, with your knee perpendicular to Ground

3. Feel a certain stretch in the quadriceps (front thigh)

4. Stand with your left hand holding your left foot, your heel close to your buttocks, and place your left Lift your feet up, tighten your abdomen, and thrust forward; switch to your right leg and do it again.

5. Remember: Hold the left and right legs for 20 seconds each.

Action 3: Stretch the back of the left and right legs (calf stretch).

Essentials of calf stretching:

1. Straighten the left and right legs and hook the toes

2. Prevent excessive squeezing of the knees of the left and right legs

3. Move slowly, sit and stand with your buttocks back

4. Keep your toes in a natural position, not straight or raised, and keep your abdomen forward close to your thighs; switch to another leg and try again.

5. Remember: Hold the left and right legs for 20 seconds each.

Action 4: Split-leg stretching

Essentials of split-leg stretching: On the mat, legs apart Straighten your legs and slowly touch the distal ends of your legs with both hands until you feel an obvious stretch on the back of your thighs.

Note:

1. When stretching, many people habitually Hold your breath. But once you stop breathing, the whole body will become tense with abnormal strength, and the muscles will be difficult to fully stretch. Especially before a game, stretching to relax your body and mind is important. In order to eliminate tension when stretching, be sure to take deep breaths while carefully stretching the muscles.

2. The human body has left and right asymmetry to a certain extent. There will definitely be one side that is easy to stretch and another that is more difficult. Therefore, when doing the same stretching on the left and right sides, you should focus on spending time on the side that is more difficult to stretch. This reduces the difference between the left and right sides and improves the balance of running posture, which is very important.

3. How long do you need to stay in the passive stretching position? Some think it is between 10 seconds and 1 minute, while most studies think it should be between 30 and 60 seconds. For the hamstrings, general research suggests that maintaining a stretched state for 15 seconds is enough. For children and teenagers, 7 to 10 seconds is generally more appropriate. Under passive stretching, each group is usually 25 times, with a 15-30 second interval between groups.

Generally, this kind of "stretching muscles and consuming legs" involves using one leg to support the weight of the body, straightening the other leg, placing the heel at a certain height, and then leaning forward with the upper body or with both hands. The action of pressing down on the knee lengthens the ligaments of the ankle, knee, and hip joints of the pressed leg and the muscles on the back of the leg. What’s even better is this. I started stretching my tendons when I was ten years old and have been using this method all my life. It’s very convenient. It is to use the first step on the ground or the vertical surface of the road to squat down with one leg, straighten the heel of the other leg and press on the vertical surface, and be careful not to leave the vertical surface with the heel of the foot. Slowly stand up and lean forward with your upper body or touch the knees of your front legs with both hands to lengthen the ligaments of the pressed leg and the muscles of the waist and back of the legs. How to perform "leg stretching"

Leg stretching should mean stretching the legs, and stretching can relieve fatigue after exercise, reduce muscle tightness, prevent calf swelling, quickly restore vitality, and avoid Muscle strain causes sports injuries. There are many stretching movements, but the parts are only a few muscles in the legs. It is not required to master many very complicated movements. I think we are the only ones who can do the most basic movements well in a down-to-earth manner. What needs to be done, if you do the wrong action, it will not be worth the loss. Here are five stretching methods to relax the leg muscles

The first one: front thigh stretching: mainly stretch the quadriceps. Muscle

Technical points:

①Stand up and hold your feet with your hands

②Maintain balance and push your hips forward

③Maintain even breathing

Wrong action: hip immobility

Second type: posterior thigh stretch: mainly stretch the hamstring muscles: semitendinosus, Semimembranosus and long head of biceps femoris

①Maintain even breathing

②Take a small step forward slowly with your legs and press your upper body down

③Back kick Straight heels on the ground

④Knees straight, toes hooked

Wrong action: arched back

The third type of outer thigh stretch: stretching Vastus lateralis

① Maintain even breathing

②Stand with your feet twice shoulder width apart

③The toes of one foot point to the side and the toes of the other foot Facing straight ahead

④Bend one knee and go straight down from the side

⑤Look at the hand above, straighten your knees and come back

Note: Wrong Action: The body is not on one side, and the hips are not pushed to the side

The fourth type: calf stretching: mainly stretches the soleus and gastrocnemius muscles

①Put your toes against the wall

②Move the body's center of gravity forward

③Maintain even breathing

Wrong action: The buttocks are not moved forward

The fifth type: Dynamic lunge leg press: It has a stretching effect on the thigh muscles

①Keep breathing evenly

②Take a big step forward

③Both hands Place on the knees

④Keep the upper body upright

⑤Flick the leg press quickly

Wrong action: Lean the upper body forward too much

Knees over toes

Both sides of the above actions need to be stretched, and each stretch can be done for forty seconds

g# ~

Within your own limit range Within, don’t exceed your own limits, stop when enough is enough, and make reasonable arrangements according to your own abilities!

All the stretching methods are here, don’t miss it! Tendon techniques are some simple, feasible, and immediately effective natural therapies of traditional Chinese medicine. The tension techniques mentioned below are the essence and most practical content of traditional Chinese medicine.

Lajin is such a practical natural therapy

Symptoms of muscle contraction

Modern epidemics were unimaginable more than 20 years ago: cervical pain, waist and leg pain in the elderly Pain and high blood pressure are actually popular among young people, and the pain occurs in more places. The pain of the elderly is a comprehensive result of the manifestation of diseases accumulated in youth and the natural degradation of human body functions; the pain of young people is mostly a by-product of high technology. The emergence of computers, televisions, game consoles and cars has caused the human body to grow in the same posture. Time does not move and qi and blood are blocked; secondly, because of air conditioning, in summer when people wear the least clothes, it acts like an invisible killer, pouring cold and dampness into the human body continuously, blocking the movement of qi and blood, causing pain. To treat pain, in addition to conventional acupuncture and massage, the most effective new methods are Lajin and bone-setting methods invented by Dr. Zhu. The Lajin method can be performed by the patient himself at home or in the office. After many people's pain has been treated for 1-2 times, they don't need to spend money and time for repeated treatments. They can recover by stretching at home according to the doctor's instructions.

What is muscle contraction?

In ancient medical books, the ancients classified tendon disorders into tendon rupture, tendon walking, muscle relaxation, muscle strength, tendon spasm, muscle atrophy, muscle distension, tendon overturning and muscle contraction, among which tendon contraction is one of them. One, but its meaning and explanation are not clear. There are not many clinical records of these diseases, and it is difficult to find detailed discussions in Chinese and foreign medical books. Tendon is the old name of Chinese medicine. In Western medicine, it is collectively referred to as tendon, ligament, aponeurosis, etc.; contraction means contraction and spasm. To put it simply, constriction is the shortening of the muscles, thus limiting movement. Everyone has a big tendon on their body, which starts from the neck and leads to the back, passing through the waist, thighs, calves, heels and soles of the feet. This big tendon is not mentioned in the anatomy. It is like a meridian point and has no tangible location. However, when you receive treatment, you will realize the existence of this tendon.

Why do people shrink?

Humans are animals, and if they are immobile for too long, their muscles will shrink easily. When muscles are injured, reflex contractions and spasms will occur; sitting for long periods of time can also cause muscle contractions. Advances in science and technology have made life much more comfortable. Most people use elevators and cars, which greatly reduces the amount of exercise and increases muscle contraction. White-collar workers, especially bosses, who sit and work for long periods of time have to be handed even a glass of water by the staff, so the possibility of muscle contraction is greatly increased. In the past, cramps mostly occurred in the elderly, but with the popularity of computers in the past decade, children as young as a few years old play video game consoles, and older people play computers. They sit for a long time, have incorrect posture, and the placement of the computer The position is inappropriate, and there is not enough space under the computer desk for the legs to stretch and move, so the muscles in the back and legs gradually shrink, which will cause the muscles in the legs to shrink over time

Why do people who love sports still do this? Muscles?

Some people don’t understand why they still have muscle contractions after playing ball and swimming regularly for decades? Good question! First of all, do you do warm-up exercises before doing exercise? Secondly, how do you warm up? Have you done stretching exercises seriously? Most people say they don’t do any warm-up exercises, they just move their hands and feet and wave their arms casually for a few minutes. In fact, this is pretty good. Many people don’t warm up at all. Athletes have already done all the necessary warm-up exercises for their joints, muscles, tendons, etc. before the competition, and they just relax again when they arrive at the sports field. Third, some sports movements are too monotonous and repetitive, and some parts move frequently while other parts cannot be balanced, such as golf and tennis. In addition, if the water temperature is too low during swimming, it is easy to cause muscle contraction.

What are the symptoms of muscle contraction?

Muscle contraction can cause a variety of symptoms, which can be summarized as follows:

1. Tight neck pain 2. Lumbar stiffness pain 3. Inability to bend over 4. Tight back pain 5. Leg pain and paralysis 6. Unable to squat 7. Long and short feet 8. Radiating traction pain in the heel tendons 9. Little development of gait, walking closely 10. There is a tight feeling in the ligaments of the hip joint 11. The thigh can neither be lifted nor lifted Unable to stretch horizontally 12. Inflexible turning 13. Muscle contraction/atrophy 14. Unable to stretch or bend the hand (shortened tendons) 15. Swelling, numbness, pain, and difficulty in moving the hands, feet, elbows, and knees. There is a Taoist saying: An inch longer in tendons prolongs life by ten years. Therefore, long-lived people usually have soft bones and muscles.

The curative effects of Lajin - pain relief, detoxification, and enhancement of sexual function

The direct curative effects of Lajin are to relieve pain, detoxify, and enhance sexual function, and there are countless indirect curative effects. What is the principle? First of all, the direction of the twelve tendon meridians is the same as that of the twelve meridians, so the meridians at the muscle contraction areas are also blocked, and the blockage will cause pain. During the stretching process, there will be pain in the crotch, inner thighs, popliteal fossa, etc., indicating that the muscles in these parts are contracted and the corresponding meridians are not smooth. Lajin softens the tendons and resets the dislocations on the spine. As a result, "the bones are straightened and the tendons are soft, and Qi and blood flow freely." Pain, numbness, swelling and other symptoms in the waist, knees, limbs and other parts of the body are eliminated and slowed down. Secondly, Lajin can open up the Du meridian and bladder meridian on the back, which is of great significance to health, because the Du meridian is the meeting place of all yangs and the channel of vitality.

The opening of this meridian will strengthen the kidney function, and the kidneys are innate The foundation, the source of essence, human energy and strong sexual ability all depend on the strong function of the kidneys. The Du Vein is on the spine, and the spinal cord runs straight through the brain. Therefore, the spine and brain diseases are inextricably linked.

The two meridians of Ren and Du are a circulatory circle on the human body, and this is what the two meridians of Ren and Du need to be opened up by various exercises. The bladder meridian is the largest detoxification system in the human body and is also an important barrier against wind and cold. If the bladder meridian is unobstructed, wind and cold are difficult to invade, internal toxins can be discharged at any time, and symptoms such as obesity, constipation, acne, and stains will be naturally eliminated and slowed down. The bladder meridian is also where the Shu points of the internal organs are located, that is, every acupoint on the bladder meridian on both sides of the spine has the same name as the internal organs. Unblocking the bladder meridian is naturally beneficial to all internal organs. According to Western medicine theory, the main nerves and blood vessels connecting the brain and organs are attached to the spine and the bones on both sides. By unblocking the upper and lower parts of the spine, many visible fortresses, obstacles and invisible mines and traps will naturally be cleared away.

Special attention should be paid to Lajin:

1. Patients with high blood pressure, heart disease, osteoporosis, long-term weakness, etc. must first ask their doctor whether they are suitable for Lajin. This type of stretching method is because people with muscle contractions will definitely feel pain when stretching. When enduring the pain, their heartbeat will speed up and their blood pressure will rise. Patients with osteoporosis should be careful to prevent fractures and bone cracks; weak people may also suffer from pain. Fainting, so don't "do bad things with good intentions!" Elderly people and patients should not act too hastily. You can put a small pillow to slightly raise your head to prevent blood from rushing into the brain. As long as you persist for a long time, you will see results over time. 2. If the patient's hands and feet are found to be numb or cold, his face turns blue, or he sweats coldly during stretching, this is called hyperventilation syndrome in Western medicine. The solution is to cover the mouth and nose with a paper bag or plastic bag to form a closed system. The symptoms will disappear and return to normal after about 5 minutes.

Lajin is a holistic therapy in traditional Chinese medicine. It is different from Western medicine, which treats headaches in the head and foot pains in the feet. Lajin does not require knowing the specific acupuncture points, and it can also be simple and feasible to dredge the major meridians of the human body! "Pain means blockage, general means no pain", so Lajin can effectively remove all kinds of pain! And this is also a natural treatment with no side effects!