Strengthen these 5 muscles and you won’t age! 2 Dynamic stretching exercises are effective

Do you use the muscles in your posterior body in your daily life? If asked this question, I'm afraid most people would not be able to answer it. One of the purposes of posterior exercises is to allow us to consciously use these muscles. So here, we need to first understand these muscles and their functions.

To perform posterior exercises effectively, the focus must be on the following five areas:

① Muscles around the buttocks

② Muscles on the back of the thigh

③Waist muscles

④Back muscles

⑤Muscles around the shoulder blade.

Especially the large muscles around the buttocks and the back of the thighs, because they are linked with the muscles in the front, so they also affect

It affects the muscles on the front of the body. When both the front and back muscles are activated correctly, the joint will move freely.

The softer the body, the more flexible the movements.

In order to perform efficient training with correct posture, it is best to do stretching exercises at the beginning. After training

Don't forget to stretch, which can also help prevent muscle soreness and relieve fatigue.

There are two types of stretching exercises introduced here. One is "dynamic stretching" performed in dynamic movements, and the other is the "static stretching" that everyone is familiar with. The common point of both is to keep breathing naturally and relaxing while doing it. Another thing to note is that you should never force yourself to do the exercise just because you can't stretch yourself, as this will prevent you from maintaining the correct posture.

Also, doing it at a certain rhythm is another key point of dynamic stretching. For static stretching, don't stretch until it hurts. When it hurts a little but not uncomfortable, stop stretching. Next time you do it, you can stretch more. Let your body remember how far the muscle can stretch before stretching it further.

[Dynamic stretch 1-Knee hug: stretch the buttocks and hip joints]

1. Keep your upper body upright, stand on one leg to maintain balance, and hug your knees and pull them towards your abdomen.

2. Grab your ankle with one hand and pull it upward, turning your calf to be parallel to the ground, and hold for 2 seconds. Switch legs and stretch the oblique posterior muscles of the buttocks of the leg you lifted.

Number of times: Do it slowly 2 to 3 times on each side.

Tips: Be careful not to pull your feet to the point of arching your back or falling your upper body backwards.

[Dynamic stretch 2--lumbar step compound: stretch the hip joint, waist, back, and shoulder blades]

1. Open your legs to the left in front and the right behind, and make a lunge. Stretch your left buttocks and the muscles along the front of your right hip.

Tips: Keep your upper body vertical to the ground and do not turn your pelvis outward.

2. Keep your upper body in the same position and raise your right hand for 3 seconds. Stretch the muscles around the shoulder blade and side abdomen of your right hand.

Tips: When raising your arms, your back muscles will tighten, and more flexibility is required in your lower body. If you cannot maintain the correct posture, do not force your hands to be perpendicular to the ground.

3. Put down your right hand, twist your upper body to the left while moving your left hand backward, and hold for 3 seconds. Stretch the muscles of your right back and left hip.

Tips: When twisting your upper body, turn your face to the left and twist your shoulder blades toward your spine. In addition, the pelvis should not tilt left or right.

4. Turn your upper body back to the front, move your center of gravity forward, support yourself with your hands, press your body down to the right front, and hold for 3 seconds. Stretch the back of your left leg, the front of your right hip, and your back muscles. Switch feet. It counts as one time when both sides are completed.

Tips: The left heel should not leave the ground and the left leg should not turn outward.

Number of times: Do 2 to 3 times on each side.

This article is from Sancai Culture's "The Secret of Youth: Buttocks Exercise"