What Is Active Isolated Stretching?

Stretching is a fitness method. Stretching can soften the ligament muscles and joints and joints, reducing the possibility of injury. Including active stretching and passive stretching.

Stretching exercise

Stretching exercise is a

When performing active stretching exercises, it is important to note that it is difficult to maintain the active stretching. Under normal circumstances, the active stretching posture is difficult to maintain for 15 seconds, so the general active stretching Keep your posture for 10 seconds, it doesn't take long.

The so-called passive stretching refers to the use of its own weight or equipment to maintain a certain stretch of limbs. For example, raise your legs and maintain a certain posture with the help of your hands, or put a certain posture on the steps.

Passive stretching is a slow, relaxing stretch, and it can also be expected to reduce the excitability of nerves and muscles. It is a good way to relax after exercise.

Sit on the ground with your legs straight and tight, hook your feet, and slowly pull your feet with your hands (note that your feet should be as close to your head as possible, and your knees should not bend). Lean your upper body slightly forward (do not hump your back) and try to pull your heel away. A little bit on the ground, drop down after 3 seconds

If you can't always get the results you want after fitness, then you may have muscles

C-shaped curve

Too tight. Celebrity personal fitness trainer Ashley Bolden of Los Angeles, USA: "If one of your muscle groups is stiff like your thigh quadriceps, it will affect other muscles, such as the gluteus maximus."

As a result of muscle stiffness, the effect of exercise decreases, and there is even a risk of injury. However, according to the latest research, stretching exercises are more susceptible to injury before training. You should do jogging and other exercises for five to ten minutes to warm up. Traditional stretching exercises allow you to bend your body and maintain it for a long time. This is not the best way to increase flexibility. select. Bolden invented the "Stretch and Fire" exercise method, which uses motion decomposition technology. The principle is to stretch one muscle group while contracting another muscle group. This will trigger a muscle response and increase your flexibility. ^[1]

First, the active pigeon

Part of the exercise: Piriformis (a muscle in the buttocks)

Start with the starting position of push-ups, with your hands on the ground. Raise your left knee to a position close to your shoulders, with your ankle on your right hip. Use your forearms to support your body, lower your right foot, and carry your back on the ground. Keep your chest up and your eyes staring at the ground; if your flexibility is good enough, you can lower your chest to the ground and keep your hands straight in front of you.

Shrink the abdomen, tighten the muscles at the bottom of the pelvis, and move the gluteus maximus. At the same time, the toes are bent and the heels are pressed down hard. Do 5 left and right foot exercises each time to relax with knees bent.

C-curve

Exercise area: under the back

Sit on the ground with your knees bent and your feet on the ground, about 30 cm from your hips. Cross your hands under the footwell, with your elbows facing outward. The body leans back, the bottom pelvic muscles are forced, and the abdomen is lowered, and the back is bent. Inhale through the nose, and further abdomen as you exhale, lift your left foot, put your heel on the virtual "wall", and retract your toes backwards, while pushing your right foot downwards.

Return to the starting position and repeat the above action, doing 5 times, swapping left and right feet, and doing 5 more times. ^[1]