全身伸展运动
拉伸,恢复,放松:这是如何处理剩余的一天
![Stretching Exercises For the Entire Body 全身伸展运动](https://media1.popsugar-assets.com/files/thumbor/wjZXKcl0lysWfqk4tCi9tN6aKfg/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/20/085/n/1922729/58cb24035859d4df034aa7.78293628_edit_img_cover_file_42831538_1481335514/i/Stretching-Exercises-Entire-Body.jpg)
图片来源:POPSUGAR摄影/希拉Gim
最好的消息!如果你想变得更强,你需要休息。你的肌肉需要时间自我修复;这是加强实际发生时。伸展你的肌肉工作是非常重要的在你寒冷的日子。需要15到20分钟给你努力工作身体一些TLC全身伸展运动。
这是完整的程序,点击打印的PDF这延伸计划。继续阅读每个伸展的详细解释。
1段会话
![Your Stretch Session 段会话](https://media1.popsugar-assets.com/files/thumbor/JPV83AJL-hDtFLFZaRuOGMtqtYw/fit-in/728xorig/filters:format_auto-!!-:strip_icc-!!-/2017/05/24/835/n/1922729/3d598bc2175d5f16_Your-Stretch-Session/i/Your-Stretch-Session.jpg)
图片来源:POPSUGAR摄影/希拉Gim
2活跃的腿筋伸展
![Active Hamstring Stretch 活跃的腿筋伸展](https://media1.popsugar-assets.com/files/thumbor/RY-6gel-NhT_EZQcZLh6jdumSec/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/888/n/1922729/9800ed69585057e292bea1.65449385_1-active-hamstring-stretch/i/Active-Hamstring-Stretch.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼
3站在四段
![Standing Quad Stretch 站在四段](https://media1.popsugar-assets.com/files/thumbor/80ay9JmcIXsJ9RmT4u5QQhurfQ0/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/860/n/1922729/f3f27b2f9fccec0a_standing-quad-with-line/i/Standing-Quad-Stretch.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼
4胸部刀向前弯曲
![Chest Opener With Forward Bend 胸部刀向前弯曲](https://media1.popsugar-assets.com/files/thumbor/_Qid4OzhrksFxNWysHYq_Es4RfE/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/841/n/1922729/136c98cc4a094b8d_chest-stretch-combo/i/Chest-Opener-Forward-Bend.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼
5它带拉伸
![IT Band Stretch 它带拉伸](https://media1.popsugar-assets.com/files/thumbor/vztWSLFZiRWJTnZHwclKQU44JJc/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/841/n/1922729/7203e6884d38b439_ITB-stretch/i/Band-Stretch.jpg)
图片来源:POPSUGAR摄影/希拉Gim
6下犬式
![Downward Dog 下犬式](https://media1.popsugar-assets.com/files/thumbor/JJQvVjAGzJySoPD8y1I169Rdlxk/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/11/827/n/1922729/73f1620a4d32a62f_down-dog-tread/i/Downward-Dog.jpg)
图片来源:POPSUGAR摄影/希拉Gim
7跑步者的刺
![Runner's Lunge 跑步者的刺](https://media1.popsugar-assets.com/files/thumbor/wUiiRWApnYUGuJ8Q-dPEZdh_xfs/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/821/n/1922729/a2e8cfe891569e90_lunge/i/Runner-Lunge.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼
8刺达到和扭曲
![Lunge With Reach and Twist 刺达到和扭曲](https://media1.popsugar-assets.com/files/thumbor/KIvSowDZBOD7e2p33dmqXSJNk7M/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/842/n/1922729/915b68a17573175b_combo-twist/i/Lunge-Reach-Twist.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼
9跪着四段
![Kneeling Quad Stretch 跪着四段](https://media1.popsugar-assets.com/files/thumbor/8TtNSz4l2DhWF2pYfL333pNTsAw/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/821/n/1922729/07d4300f8b1502ba_quad-stretch/i/Kneeling-Quad-Stretch.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼
10坐着向前弯曲
![Seated Forward Bend 坐着向前弯曲](https://media1.popsugar-assets.com/files/thumbor/w3wlhhO-DbLAiS0Gy5oRjCa_7Ik/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/854/n/1922729/dd97d9823233747e_seated-hamstring-stretch/i/Seated-Forward-Bend.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼
11坐在扭
![Seated Twist 坐在扭](https://media1.popsugar-assets.com/files/thumbor/4o0x8M-NkcAvFmV7M5mM6S6aRZs/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/821/n/1922729/725693211f633c11_twisted-glute-stretch/i/Seated-Twist.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼
12图4
![Figure Four 图4](https://media1.popsugar-assets.com/files/thumbor/tna-Ltu4t9GKi1CYG40xnhuwo-E/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/821/n/1922729/f896b339e0d91aa7_figure-four/i/Figure-Four.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼
13腰释放
![Low Back Release 腰释放](https://media1.popsugar-assets.com/files/thumbor/6kb7iPc6QyioUeBOWvGI4MM3x3w/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/821/n/1922729/4652f9fdca5cd891_back-release/i/Low-Back-Release.jpg)
图片来源:POPSUGAR摄影/希拉Gim
14躺着腰扭
![Lying Low Back Twist 躺着腰扭](https://media1.popsugar-assets.com/files/thumbor/-MVwPC4mETs5gEoPLFe-RN1IFew/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/854/n/1922729/526d66c720640ea7_twist/i/Lying-Low-Back-Twist.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼
15孩子的构成与实现
![Child's Pose With Reach 孩子的构成与实现](https://media1.popsugar-assets.com/files/thumbor/HKSq2So8T1ApNxAGfpvPp9jzsT4/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/854/n/1922729/3d07dd937f62fabb_child_s-pose-combo/i/Child-Pose-Reach.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼
16肩部伸展
![Shoulder Stretch 肩部伸展](https://media1.popsugar-assets.com/files/thumbor/HybKCya9THnpVEVjvfN0TMonzhg/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/841/n/1922729/d90cd6951b9f1eb9_deltoid-stretch/i/Shoulder-Stretch.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼
17三头肌拉伸
![Triceps Stretch 三头肌拉伸](https://media1.popsugar-assets.com/files/thumbor/attIyc1stoHvnbqQXhQEvYgcjzg/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/841/n/1922729/78c5ef6926eb6900_triceps/i/Triceps-Stretch.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼
站在侧弯
![Standing Side Bend 站在侧弯](https://media1.popsugar-assets.com/files/thumbor/z8ewIgDAfhXmH5069TDVZnSzWTU/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2016/12/13/854/n/1922729/f279e71db8664143_side-stretch/i/Standing-Side-Bend.jpg)
图片来源:POPSUGAR摄影/凯尔哈特曼