Fitness practice leg effectively relax muscles, bid farewell to soft feet shrimp

After practicing leg

Often is the most muddle of each fitness when the time

If you really practice it

If you are particularly sore the next day

That you must not have a good stretch in time

So then

What kind of stretch is effective?

MAX to quadriceps (thigh front side) as an example

For everyone to recommend four ways

NO.1 foam shaft

1. The drum is located on the front side of the thigh, prone to the drum, his hands elbow stays, feet close together, into a flat support posture.

2. Scroll up to the thighs and scroll down to the top of the knee for 20 to 30 seconds.

NO bars

1. There is no bubble shaft, barbell is also a good choice, sitting on the training bench or floor, the barbell bar as the front thigh, his hands holding the barbell back and forth rolling.

NO.2 barbell pieces

Barbell is also a good tool to help us massage the front of the thigh.

Sitting position, his hands clinging to the barbell placed in front of the thigh, find the pain point, the knee flexion and extension, to achieve the effect of massage.

4. tennis or fascia ball

Prone to the ball on the front of the thigh, find the pain point, and then the knee flexion and extension, to achieve the effect of massage.

In contrast, fascia balls may be the most accurate massage tool, because you can find a smaller pain point, so the right medicine, you will be comfortable faster.