For people with more experience in fitness, they all know how important it is to relax muscles after fitness. Proper muscle relaxation can not only greatly reduce muscle soreness, but also improve our fitness results. So, do you know how to relax your back after working out? What actions are suitable for stretching and relaxing the back?
1. Cat stretch
Cat stretch is a comparison in the yoga system The classic and common yoga movement is named after the training posture is like a stretched cat: cat stretch. It is mainly aimed at stretching and relaxing the back muscles. It has a very obvious effect on stretching and relaxing the back after fitness, and is very popular among many fitness enthusiasts. When training, we should kneel on the yoga mat, straighten our hands and arms on the ground, inhale, slowly concave the spine, and lift the chest and buttocks. Exhale, when the spine slowly bulges upward, the buttocks converge inward, and the head slowly drops.
2. Hero Pose
Hero Pose is a yoga posture in Hatha Yoga. Compared with most other yoga movements, Hero Pose is more changeable and flexible. We can make personalized changes based on the basic movements, so that we will not feel bored or boring when training. When training in Hero Pose, we have to kneel on the yoga mat, with our legs together, our calves spread outward, and our buttocks sitting on the floor between our legs. Cross your fingernails, turn your palms upward, straighten your hands and arms toward your head, keep your back straight, and breathe evenly. It is recommended to perform a 10-minute heroic back stretch after fitness, which can help muscles recover and relax.
3. Cobra pose
Cobra stretch is the most common yoga movement. Long-term training in Cobra pose can not only relax the back muscles, but also completely expand the chest, which is beneficial to Good health and energizing the body. Before training, we should lie prone on the yoga mat, face down and chin close to the ground. Keep your legs together and straight back. Bend your elbows and place your palms on the ground. When inhaling, put pressure on the ground with your hands and slowly lift your head and body. After staying for 2 seconds, straighten your arms, further lift your head and body upwards, place the weight of your body on your hands and legs, maintain the next action for 30 seconds, and then return to the initial action state.