After riding, do these 5 stretches to make your legs thinner and stronger

If you don’t stretch at the end of riding, the muscle circumference will increase over time, resulting in thicker and thicker legs; When the muscles are in a state of tension for a long time, the elasticity will also become poor, resulting in feeling weak at the foot when cycling.

Today, I’d like to share a group of stretching movements that can be completed in 5 minutes.

It covers all the muscle groups used by the lower limbs when pedaling: gluteus maximus, Thigh muscle group (quadriceps femoris, posterior leg muscle), calf muscle group (front group, rear group and lateral group).

01 this action stretches the rear muscles of the lower leg and the rear muscles of the thigh, which are the main source of strength when cycling and accelerating.

Details: stand on the ground with one foot, the other leg straightens on the steps or stool, the leg straightens, the toes retract and point to the knee.

Lean forward while keeping the back straight, feel the stretch of the hamstring.

For example If you feel that the muscle stretch on the back of your thighs is not obvious, you can change to a higher stool and chair and lift your legs higher.

Hold in tension for 5-10 seconds and release.

Repeat 5 times for each leg.

02 this stretching action is aimed at the quadriceps femoris in the front of the thigh and the muscles in the front of the lower leg.

Details: stand on one foot, lift the left foot back, hold the toe with your hand, slowly pull the lower leg to the inside, let the heel touch the hip, and straighten the toe at the same time.

Keep the whole movement for 30 seconds.

If it is difficult to maintain balance, the other hand can lean against the wall.

03 this action mainly stretches the gluteus maximus, and the muscle group that starts to exert force depends on it.

Details: low bow lunge, step forward with one foot, extend the distance forward as far as possible, the knee of the other leg should contact the ground, and both hands can be placed on both sides of the sole of the foot to maintain balance.

Try to press your hips down.

The lower the position, the more you can stretch the muscles of your hips.

Keep breathing steadily for 30 seconds during the movement, and then change the other leg.

04 this action is to stretch the hind leg muscles and gluteus maximus.

Details: fork your hands at the back waist, extend your right foot forward until your knees remain 90 degrees, and your thighs are parallel to the ground.

Lift the heel with the left foot and keep the pressure on the toe.

Keep the whole action for 30 seconds.

When extending the right leg forward, make sure that the knee is always behind the toes.

Don’t bend too much, otherwise it will compress the knee ligament and cause damage.

05 this action is also mainly stretching gluteus maximus and posterior thigh muscles.

Details: lie on the ground, lift your right leg, cross your right ankle and lean against the cover of your left knee.

Then put your left hands together, hold the inside of your left leg knee and pull back.

After letting the hip muscles feel the stretch, keep moving for 30 seconds and change the other leg.

Stretching after riding not only relaxes the muscles, but also speeds up the blood circulation of the body and improves the fat burning effect.

Lie down and lose weight.

So why don’t you stretch?:) The most fun thing in Hainan is not riding or self driving, but the combination of the two will produce a magical chemical reaction.

Use cars to carry bicycles to farther and more ideal riding places, quickly break away from urban riding obstacles, and enjoy the speed and passion brought by riding! Pure riding makes people tired.

If you spend too much time on foot, you will miss a lot of scenery.

New travel methods, 30-50km exclusive classic riding routes every day, more time to play, and dig deep into the original ecological scenery of Hainan.

It’s worth taking a group of partners to release the troubles in the grid of big cities.

Super players play all the way from north to South \ explore small routes that local people don’t know Beautiful scenic spots we only select drunk lines to release the passion of life and avoid the flow of people and vehicles.

Each section of cycling is particularly wonderful.

In addition to cycling, it is essential to deeply experience the local customs and customs of Hainan.

The most fun in Hainan is not in Sanya, nor is it Haikou.

The purpose of travel is to slowly experience authentic special food from north to south? Features famous Coconut Chicken Soup, boiled prawns, Lingshui sour powder, authentic Hainan flavor, feel different coastal cuisine every day when you are about to return, but recall the happiness along the way.

The mood is indescribable ~ Haikou, the provincial capital, Day1 assembly day – Haikou assembly (free to travel, choose cars in the old street of food culture, adapt to riding) Haikou, also known as “Coconut City” , the capital of Hainan Province, the core city of Hainan free trade port, is also a famous national historical and cultural city.

On the one hand, it is a prosperous new city while retaining the local customs of Hainan.

The arrival time is relatively early.

You can go to the Centennial arcade old street in Haikou, which is rich in architectural style and history and culture with Chinese and Western characteristics.

After hundreds of years of vicissitudes, it is still the center of Haikou People’s life.

You can also go to Wu Gongci, Hai Rui tomb, Hainan Museum, etc.

to visit the sages and understand history, and go to Feng Xiaogang film commune to take a group of stills of “crossing”.

Haikou is a blessed place for food.

Famous snacks from all over Hainan gather here.

Chenji spicy soup rice in the old arcade street, Wu Ribiao garlic ribs, and “Haida Nanmen snack street” meet most people’s yearning for the snack street, with dregs and vinegar Hainan powder, clear and cool, Dad tea…

Arrange it!! Travel details: 1 According to the flight, Team members take a taxi to the hotel to check in (e.g.

arrive at noon) 2.

Go to the designated place for test run at 5-7 p.m., select the car and remember the license plate number to facilitate loading, start the next day, receive materials, lead the rider and explain the riding related knowledge; 3.

The team members who have time can learn to ride around the pile in the store, slow ride, practice stability control and train the team members’ riding control ability; 4.

Walk freely in the old arcade street of Haikou, taste special snacks and learn the history and culture of the arcade ； On Boao Day2 Haikou – eastern suburb of Wenchang – Boao (total mileage: 170km; cycling for 30km) not far from Qinglan bridge, we arrived at the “eastern suburb coconut forest”, one of the famous scenic spots.

There are many coconut trees here.

The eastern suburb town accounts for more than 50% of the coconut planting area and output of the city, with a total of more than 600000 plants..