01 little dancer for thigh muscle stretch: stand firmly on one foot and lift the other foot back
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Gently hold the same hand to the ankle, slowly clip the leg close to the thigh, and gently touch the hip
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About 10 seconds later, change legs and stretch
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02 feet wide legged forward bend (wide legged forward bend) stretch hamstring excellent action tips: two feet open space, two feet parallel and facing forward
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Hold your hands tightly and extend them backward
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Inhale at the same time
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At this point, the spine is upright
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Exhale and bend your upper body forward
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Hands naturally extend beyond the head
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About 10 seconds of stretching
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Tips: both hands are the key to the level of this movement
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03 wide legged side stretch: stretch one foot to the side and change feet after about 10 seconds
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04 shoulder arms jogging is not only the movement of the lower body, but also the muscle group of the upper body
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Action tips: cross your hands so that your right elbow is above your left elbow
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Raise your elbows to shoulder height and center your hands
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About 10 seconds later, cross on the other side
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05 cowface arms this is also a key point for shoulder extension: with breathing, bend your right hand back from the side of your head
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Bend your left hand back from below and hold your hands behind as much as you can
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After about 10 seconds, change hands, upper elbow as close to ear as possible, spine is upright
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06 low lunge (low lunge) for thighs, buttocks muscle group stretching action Essentials: single foot forward, as far as possible to extend the distance
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Gently touch the ground with both hands to stabilize the body, and on the inside of the front foot
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Crouch low buttock, lower can stretch buttock muscle more
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After about 10 seconds, change legs and stretch
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07 low lungetwist buttock muscle action Essentials: rotate the upper body to the same side, and the hand can bend the knee or open outward
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More advanced, the hind foot kneels up and grabs the hind foot with one hand to increase the difficulty
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About 10 seconds later, stretch on the other side
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08
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The main goal of half split is the crus and hamstring movement: squat down into a sprint, sit your butt back on your hind legs, and stretch your front feet
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Stretch your back and spine as you inhale
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Exhale when the back straight forward, close to the front foot
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The back should be flat and straight, and each time you press down, you should be closer to the front foot
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About 10 seconds (5 breaths) to change feet
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09 half forward bend (half forward bend) mainly stretches the thighs, buttocks to the waist
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Action Essentials: stand naturally, keep the back straight and lean forward
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Stretch your legs as straight as you can
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Avoid stretching your muscles too hard, just keep your back straight and stretch your legs slowly
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When you do this with full forward bend, your whole body will feel different
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Action tips: fold the body, the upper body close to the lower body
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About 10 seconds
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