How to stretch out after work out
How to stretch out and cool down after a exercise to gradually relax, enhance versatility and slow your heart rate.
This cool-down schedule should take about 5 mins. Devote more time on it if you really feel the need.
Buttock stretch out hold for 10 to 15 seconds
To do a buttock stretch out, carry knees up to chest. Cross right leg over left upper leg. Understand back of left thigh with both hands and fingers. Pull left leg towards chest. Do it again with reverse leg.
Hamstring muscle stretch – hold it for 10 to 15 seconds
To do a hamstring stretch out, lie on your back and lift your right leg. Maintaining your left leg directly and on the floor, pull your right leg in direction of you. Don’t hold at the knee stage. Do it again with opposite leg.
Inner thigh stretch out hold for 10 to 15 seconds
For the inner thigh stretch out, sit down with your back directly and bend your legs, placing the soles of your feet jointly. Holding on to your feet, try to reduced your knees in direction of the floor.
Calf stretch out hold it for 10 to 15 seconds
For the calf stretch out, step your right leg ahead, trying to keep it bent and lean ahead slightly. Keep your left leg directly and try to lower the left heel to the floor. Do it again with opposite leg.
Thigh expand – hold it for 10 to 15 seconds
To do a thigh stretch out, lie down on right side. Pick up top of left foot and softly pull heel in direction of left buttock to expand the front of the thigh, trying to keep knees touching. Do it again on the other side.