When the body exercises, the muscles and muscles of the body will wake up and contract.
If the muscles are not stretched before the exercise, the performance of the exercise will be affected, and may even cause sports injuries such as strain.
So it is very important to warm up before exercise.
Warming up is mainly divided into two parts, one is to stretch muscles, the other is to make the body warm.
The following are the static stretching movements that are most suitable for cycling activities organized by Xiaobian.
This set of movements helps to stretch muscles and recover fatigue.
Pull sideways to relax the shoulder and neck, press gently with your hands for about 5 seconds, and relax the left and right muscles of the neck in one group or two groups.
Press and pull the back neck, and press forward with both hands for about 20 seconds to relax the muscles at the back of the neck.
Push back and relax the muscles at the front of the neck for about 20 seconds.
Press the shoulder and loosen the back: hold the seat and handlebar with both hands respectively, fork your feet naturally, press your shoulders down gently, 3 to 5 times in a group, do 2-3 groups each time, stretch the shoulder joint, and relax the waist muscles.
The shoulder joint is pressed for 3 to 5 seconds each time, and the left and right buttons are exchanged for about 20 seconds, and the shoulder is dissolved after loosening.
Push the arm back and down (front) for 3 to 5 seconds each time, and switch the push down from left to right for about 20 seconds to relax the shoulder muscles.
Push the arm back and down (back) for 3 to 5 seconds each time, and switch the push down from left to right for about 20 seconds to relax the shoulder muscles.
The wrench palm is pulled back for 3 to 5 seconds each time, and the left and right sides are exchanged and pulled back for about 20 seconds to relax the arm muscles.
Hold the knee and press the shoulder, gently press for 3 to 5 seconds each time, and exchange the light pressure from left to right for about 20 seconds to relax the shoulder joint.
Toad skill: land on the ground with the heel, maintain balance, and increase the strength of the muscles (gastrocnemius, soleus) at the back of the leg.
Stretch the waist, relax the head, don’t force the knee to straighten, press down gently, stretch the waist and leg muscles for 10 to 20 seconds.
Cross the left and right feet, stretch the waist, relax the head, press down gently, stretch the waist and leg muscles for 10 to 20 seconds.
Keep your body balance, gently pull your feet with your hands, and stretch your quadriceps.
Gently pull the right foot with the right hand, and extend the left hand forward as far as possible, each time for 3 to 5 seconds, and switch from side to side for a total of 20 to 30 seconds.
Relax your ankle, draw a circle around your ankle, turn left and right, and move your left and right feet back and forth.
Single-foot squatting in standing meditation can pull the thigh joint and gluteus maximus for 20 seconds each.
Source: According to the above QR code, the commander of the car alliance can get to know more riders — — — — Display two QR codes at the same time, which will identify mistakes.