3. chest
This action is mainly to stretch the muscles on the upper
edge of the chest, which can relax the
muscles and increase the softness.
Practice: Stand next to a stable upright support. After
placing one hand on the support, keep the upper arm
and shoulder at the same level. Push your body forward
slowly until your chest muscles stretch.
4. calf stretch:
Practice: Take a standing position about a large step in
front of the wall, push the wall with your hands, and
stand with your feet at the same width as your hips.
Stretch your left leg forward and bend your knees, and
keep your left knee directly above your feet, do not skew
to one side. You will feel that the right calf muscles are
stretched. Change the other side to stretch the left calf.
5. Quadriceps stretching
Action essentials: Stand firm, lift the other foot back, use
the same side of the hand to gently support the ankle,
slowly close the calf to the thigh, gently touch the hip.
After about 10
seconds, change the other foot to stretch. During the
process, the upper body is straight and the lower limbs
are bent gently to avoid the knees stretching too much.
6. Back muscle stretching
Action essentials: The two feet are close together and
stand one meter away from the support
surface. The hipis the same height as the
shoulder. Extend your arms to your head. Keep your
arms and legs straight, bend your hips, and stretch your
back. Grab the support surface with your hands, exhale,
push down on the support surface to form the back bow.
Hold for 10
seconds and do 4 sets of actions.
41 www.evolve-fitness.eu
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