Can stretching exercise help you lose weight? What should you pay attention to?

　　How to do stretching exercises to lose weight ? The inability to discharge feces will cause local obesity in your abdomen, buttocks and thighs due to the inability to discharge toxins. Stimulating blood circulation here by stretching the abdomen can not only help to expel toxins, but also promote gastrointestinal motility and help relieve pain. constipate problem to achieve the goal of losing weight.

　　1. While the abdomen is tightening and stretching, the tension will strengthen the internal organs. The stomach and intestines, which are tense and stressed due to irregular eating, will also receive a comfortable massage.

　　2. The fat between the buttocks and thighs of the lower body is relatively difficult to lose. You need to continuously stretch to help accelerate blood circulation and fat decomposition, create muscle elasticity, and thereby eliminate obesity in this area.

　　How to stretch to lose weight?

　　1. Stretching of front thigh muscles

　　Lie down on the bed or mat, tie a towel or rubber band around your feet, pull the towel or rubber band toward your buttocks, and hold it to the maximum stretch position for 1 minute. Repeat three times.

　　2. Stretching of the anterior thigh muscles

　　Kneel on one knee, extend the arm on the same side, move the pelvis forward, extend the hip joint, hold it to the maximum position for 20-30 seconds, repeat 3 times on each side.

　　3. Stretching of inner thigh muscles

　　Stand sideways on the table, place the inner ankle of the inner leg on the table, raise the opposite arm, tilt the torso inward, stretch the thigh adductor muscles of the inner leg, and hold it to the maximum position for 20-30 seconds. Repeat 3 times on each side.

　　4. Stretching of posterior thigh muscles

　　①Stand facing a table, with one leg raised, heels on the table, and your torso kept straight. Lean your trunk forward, stretch the muscles in the back of your thighs, and hold it to the maximum position for 20-30 seconds. Repeat 3 times on each side.

　　②Facing the stairs, raise your feet to the height of your belly button and place them on the steps, stretching your pelvis and maintaining balance. Inhale, and when exhaling, lean your upper body forward and stretch your arms to your ankles for 3 minutes. Then switch legs and continue stretching in the same way.

　　5. Stretching the outer thighs

　　Standing, take a step inward with your right leg from behind your left leg, raise your right arm, tilt your trunk to the left, stretch the iliotibial band of your right leg to the maximum stretched position, and hold it for 20-30 seconds. Repeat 3 times on each side.

　　6. Hip stretch

　　Stand facing the table, raise your right leg and bend your knees, lean the outside of your right ankle on the table, keep your hips and knees at 90 degrees, and keep your torso straight. Lean your trunk forward and hold it in the maximum position for 20-30 seconds. Repeat 3 times on each side.

　　7. Abdominal stretching

　　Lean over, legs hip-width apart, insteps flat on the floor, and lay a folded towel under your belly button. Make a fist with your right hand and place it to the west of your navel, and wrap the fist with your left hand. Inhale, tighten your waist and hips, and lift your torso hard. As you exhale, take 5 seconds to slowly lower your torso. The body goes through relaxation-tension movements while breathing. Repeat 3 times.

　　8. Line stretching

　　Stand with your legs shoulder-width apart, feet splayed, and your knees together. Fold your hands and stretch them upward, raise your head to look at your palms, take a deep breath, and then slowly exhale through your nose. Repeat for 1 minute.

　　Although stretching seems simple, it can easily cause muscle damage if you are not careful. Let’s take a look at it below. What should you pay attention to when doing stretching exercises?

　　Stretching before working out can prevent muscle damage

　　Whether it is aerobic jogging or before doing equipment or strength training, it is best to do some stretching exercises. The main purpose of stretching before fitness is to stretch muscles and tendons, enhance flexibility and muscle tone, and avoid straining muscles and tendons during fitness.

　　Stretching after a workout can help build muscle

　　The purpose is different from before fitness. Stretching exercises after fitness are mainly to stretch the muscles and prevent muscle stiffness. At the same time, stretching after fitness can strengthen the blood supply to the muscles, increase the body's oxygen carrying capacity, and improve the fitness effect. In the process, metabolism is accelerated, and uric acid in the muscles can also be excreted in large quantities, reducing muscle soreness.

　　The tensile strength should not be too high

　　Many people like high-intensity stretching and think that it will be effective only if they feel obvious pain, but this is not the case. High-intensity stretching not only fails to enhance the effect of exercise, but may also damage the muscles and tendons at the beginning. Therefore, when doing stretching exercises, you only need to feel moderate soreness in the muscles.

　　Keep your breathing steady while doing stretching exercises

　　When doing stretching exercises, should you breathe normally and hold your breath as much as possible? Of course, maintain a steady breathing rate. The reason is that even breathing can effectively ensure blood supply. In this way, the muscles will maintain elasticity and not stiffness during the entire exercise. Only in this way can the muscles be fully stretched during the stretching process.

　　Each stretching action should be held for more than 20 seconds

　　The main purpose of stretching exercises is to stretch or stretch muscles and tendons, and each stretching exercise should be held for at least 20 seconds. In the first 10 seconds of stretching, the muscles have just begun to stretch and have not been completely stretched. This time cannot achieve a good stretching effect.

　　Beginners can use some tools

　　For beginners, if they have not mastered the essentials of stretching exercises, they can practice some simple movements with the help of tools, such as using tension bands. exercise Leg and arm muscles. (Reference website: Hangzhou.com)