Riding a few commonly used stretching

If you have been riding for more than half an hour or more than 5 kilometers, your muscles have reached a certain degree of exercise in theory. If you suddenly stop exercising and don't do any stretching, do not say that the muscles will harden partially, causing unsightly growth and health. There is no benefit. Especially girls, must pay attention to the stretching exercise after exercise, otherwise it may really grow "fat meat."

And when the muscles are in a tight state while riding, it may cause pain when it is long, so it is very important to relax after riding. A good stretching habit not only helps you to create perfect muscles, but also eliminates many muscle stiffness injuries and exercise pain. Introduce several kinds of stretching actions that are often used. After you do it, you will find that they are important to you.

One, crane vertical type (quadriceps)

1. Smooth your body against the car or wall and grab your right foot from behind with your left hand.

2. Gently pull your hands away from your buttocks and stretch them statically.

3. Hold the hand position and stand straight - do not bend over.

4. To contract the muscles, push them off with your feet and start lighter.

5. Repeat the above action on the other leg.

Second, triangular (leg muscles)

1. Take a bicycle or bend down on a wall.

2. Straighten your leg forward and leave your car 18 inches from your car.

3. The other foot is directly behind. The farther away from the hind foot, the greater the strength of the stretch.

4. Move the body center of gravity forward and press down on the upper body. You should feel that the front legs are stretched.

5. To contract the muscles, retract the front legs.

6. Repeat the above action on the other leg.

Third, back style (lats musclar, trapezius, pectoralis major, triceps)

1. Hold a bicycle or a railing to maintain balance and move your body to the arm.

2. Let your head stretch between the straight arms as far as possible to stretch the latissimus dorsi.

3. To contract muscles, lower your hand.

Fourth, push wall type (calf)

1. Stretch straight back, the front leg receives the center of gravity, leaning against the wall.

2. Keep the hind legs flat and the toes forward.

3. The more forward your hips, the greater the tensile strength of the lower legs.

4. To shrink the lower leg, push the wall as if pushing it away with your feet.

5. Repeat for the other leg.

Fifth, the lower jaw type (lower back, calf, quadriceps, gluteus maximus)

1. Use a bicycle to balance your body, squat and keep your feet tight.

2. Let the hips fall as close to the ankle as possible. Hold this position for 30 seconds (this position does not contract).