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Please do these 5 stretching actions after cycling
Some of the stretching actions that riders are likely to use are presented, and it is recommended that you do stretch activities every time you finish cycling, and you can do most of the stretching by keeping your balance on your bike.
1, heli type （unit four biceps）
On a car or a wall body, hold your right foot from behind with his left hand.
Gently handle to pull away from the hips, static stretching.
Keep the hand position, stand straight -- don"t bend.
Muscle, by foot hand open, start light.
Repeat the movements on the other leg.
Please do these 5 stretching actions after cycling
2, triangle （hamstring muscle）
Bend down against a bicycle or wall.
Straighten your legs and leave your front foot 18 inches away.
The other foot is in the rear. The foot from the farther, the tensile strength was greater.
The body center of gravity forward foot, the upper body downward pressure. You should feel at hamstring stretch legs.
To contract your muscles, bring back your front legs.
Repeat the movements on the other leg.
Please do these 5 stretching actions after cycling
3, bent back （latissimus dorsi, trapezius muscle, pectoral muscle, triceps）
Hold a bicycle or railing for balance, to shift the body center of gravity arm.
Let the head in between the straight arm to sag and tension of latissimus dorsi muscle.
To contract your muscles, put your hands down.
Please do these 5 stretching actions after cycling
4, squat （lower back, leg, stock four muscles, the gluteus maximus）
Use your bike for balance, squat and keeping your heels on the floor.
Let your hips fall close to your heel. Hold this position for 30 seconds （this position no contraction）。
Please do these 5 stretching actions after cycling
5, push wall type （calf）
Back straight, legs under gravity, leaning against the wall.
Keep the heel of the rear foot, toes forward.
Your butt is in front, the greater the tensile strength of leg.
To contract the calf, push against the wall as if must use the foot to push it away.
Repeat the movements on the other leg.
Please do these 5 stretching actions after cycling
1, heli type （unit four biceps）
On a car or a wall body, hold your right foot from behind with his left hand.
Gently handle to pull away from the hips, static stretching.
Keep the hand position, stand straight -- don"t bend.
Muscle, by foot hand open, start light.
Repeat the movements on the other leg.
Please do these 5 stretching actions after cycling
2, triangle （hamstring muscle）
Bend down against a bicycle or wall.
Straighten your legs and leave your front foot 18 inches away.
The other foot is in the rear. The foot from the farther, the tensile strength was greater.
The body center of gravity forward foot, the upper body downward pressure. You should feel at hamstring stretch legs.
To contract your muscles, bring back your front legs.
Repeat the movements on the other leg.
Please do these 5 stretching actions after cycling
3, bent back （latissimus dorsi, trapezius muscle, pectoral muscle, triceps）
Hold a bicycle or railing for balance, to shift the body center of gravity arm.
Let the head in between the straight arm to sag and tension of latissimus dorsi muscle.
To contract your muscles, put your hands down.
Please do these 5 stretching actions after cycling
4, squat （lower back, leg, stock four muscles, the gluteus maximus）
Use your bike for balance, squat and keeping your heels on the floor.
Let your hips fall close to your heel. Hold this position for 30 seconds （this position no contraction）。
Please do these 5 stretching actions after cycling
5, push wall type （calf）
Back straight, legs under gravity, leaning against the wall.
Keep the heel of the rear foot, toes forward.
Your butt is in front, the greater the tensile strength of leg.
To contract the calf, push against the wall as if must use the foot to push it away.
Repeat the movements on the other leg.
Please do these 5 stretching actions after cycling
