Claves as shown in the hands of the wall, keep the heel on the ground, straighten the legs, experience the feeling that the calf is stretched, keep 20 seconds. Repeat for one leg.
Thigh - front side - quadriceps (one hand) standing on one foot, the other hand grasping the ankle or foot facing the back, feeling the feeling of stretching in front of the thigh, keeping the legs repeated after 20 seconds. Be careful not to let the knees turn outwards when stretching. This action can also be done kneeling or lying on the side.
Thigh - anterior - quadriceps (Quadriceps)
Thigh - anterior - quadriceps (Quadriceps)
The thighs - the back side (Hamsprings) is the leg press, everyone will.
Hip (Hip) Two actions that can be connected. The first one is to press the knee down with your hand, hold it for 20 seconds, and do the next action.
Use your left elbow to press the right knee to the left side of your body, and feel the feeling of stretching the outside of the right thigh. At the same time, the waist is turned to the right side and the left waist muscle is stretched. After 20 seconds, the two sides are repeated. Actions.
Upper arm - Triceps Lift your head with one hand. Move your forearm as close as possible to the upper arm. Hold the elbow with your other hand and pull it toward the head for 20 seconds. Repeat the change. Note that if it is pressed down As shown in the figure below, it has become a stretching latissimus dorsi (LAT).
Stretching latissimus dorsi
The upper arm - the biceps (Biceps) and the delta muscles (Deltoids) sit on the mat, lean back and lean with both hands to support the width of the shoulder. Note that the way to support the figure is the finger backwards. Then the hip Slide forward slowly and feel the feeling of stretching for 20 seconds.
The upper arm - the biceps (Biceps) and the delta muscles (Deltoids) sit on the mat, lean back and lean with both hands to support the width of the shoulder. Note that the way to support the figure is the finger backwards. Then the hip Slowly slide forward and feel the feeling of stretching for 20 seconds. When the handle is widened, it will become the deltoid muscle. Just to this
Find a door frame or a fixed squat on the chest, hold the hand on the wall or stand up. The elbow is slightly bent, and the shoulder is the same height. The body is tilted forward to experience the feeling that the chest is stretched. Hold for 20 seconds and repeat the direction. In addition, if the elbow is lower, it is mainly to stretch the upper chest, as well as the lateral deltoid muscle.
Look for a standing face to face it, hold the column with one hand, at the height of the waist, and then bend the body as shown to stretch the back. Hold the edge after 20 seconds. This action is on the back of the deltoid muscle. The department also uses stretching.
After doing sit-ups/crunch and doing the following stretching, you can avoid muscle soreness to the greatest extent. Rectus Abdominis As shown on the mat, hold the upper body up by hand and lean up as much as possible. Experience the feeling of stretching the abdomen for 20 seconds.
The flank muscles (Obliques) lie as shown in the picture, push both knees and hips to one side... force, hold for 20 seconds and repeat in another direction.
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