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Tutorial on Muscle Stretch after spinning bike
- Mar 21, 2018 -

 After a complete cycling exercise, the muscle stretching action is divided into upper body stretching and lower body stretching.

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A. Upper body stretching


1.Chest muscle stretch

(1) Keep your body in a natural position and relax.

(2) With both hands raised, slowly open to both sides.

(3) Maintain the following figure for 30 seconds.

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2. Neck muscle stretch

(1) Stand upright and maintain a natural sitting posture.

(2) The left hand holds the head and the right hand presses in the opposite direction.

(3) Stretch the head to the left while paying attention to exhalation.

(4) Hold the position for 15 seconds and then stretch for the other side.

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3. Arm triceps extension

(1) The body is upright and the left hand lifts upwards.

(2) Pull the left hand's elbow down and back in the right hand.

(3) Hold the position as shown in the figure for 15 seconds, and then stretch for the other side.

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4. Shoulder deltoid stretch

(1) The body stands upright and the left hand stretches forward.

(2) The right arm hooks the left elbow joint and stretches it to the right side of the body.

(3) Hold the position as shown in the figure for 15 seconds, and then stretch for the other side.

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5. Back muscle stretching

(1) Straighten your hands forward and push your fingers forward.

(2) The waist slowly pulls down and the back arches upward.

(3) Maintain the following figure for 30 seconds.

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6. Abdominal muscle stretch

(1) Balance the left hand holding the handlebar.

(2) The two legs are crossed, the left foot is behind and the right foot is at the front.

(3) Straighten your right hand upwards and push the body down to the left.

(4) Hold the position for 15 seconds and then stretch for the other side.

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B. Lower body stretching


1. Thigh hamstring stretching

(1) The body stands naturally and its left foot is placed on the frame.

(2) Keep your right foot upright and your knees slightly bent.

(3) The left hand is placed on the knee joint, the right hand is placed on the seat, and the body slowly bends forward.

(4) Hold the position for 15 seconds and then stretch for the other side.

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2. Thigh quadriceps stretching

(1) The body stands naturally and the left hand holds the handlebar.

(2) Hold your left ankle with your right hand and lift it up to your hips.

(3) Hold the position as shown in the figure for 15 seconds, and then stretch for the other side.

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3 hip muscle stretch

(1) Holding the handlebars with both hands, squat down.

(2) Raise your right foot on the left thigh.

(3) The body slowly sits back and the knee does not exceed the foot.

(4) Hold the position for 15 seconds and then stretch for the other side.

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4. Hip flexor stretch

(1) The legs are stepped forward and backward, and the hip extends forward. The knee of the forefoot should not exceed the tip of the toes.

(2) The arm extends in the opposite direction

(3) Hold the position as shown in the figure for 15 seconds, and then stretch for the other side.

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5. calf gastrocnemius and soleus muscle stretch

(1) Keep your body upright and hold the seat with both hands.

(2) The forefoot of the left foot is placed on the pedestal, the heel of the heel, the toe of the right foot, and the heel of the foot.

(3) The body slightly leans forward, stretching the back of the calf (gasus muscle) and the front (soleus muscle)

(4) Hold the position for 15 seconds and then stretch for the other side.


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   The above is a set of exercise tutorials for stretching muscles after spinning. This set of tutorials is applied to all bicycles. It is simple and practical. Have you learned?