It’s done, transform the whole body, and bring the most complete muscle stretching diagram in history (day 16)

Let us rock together

Radisson and little fairies , everyone who pays attention to my children's shoes , happy weekend! ! !

has some old iron private messages I said:

Da Li, you are explaining how to practice every day, but you did not explain how to warm-up , stretching , diet

so today, takes advantage of the day off , I brought these questions to

. Today, I will bring you all the muscles of . Those who like fitness remember to pay attention to and collect ! ! !

1 Camel

training areas: the rectus abdominis, external oblique

2 opening the hips sit

Exercise areas: the thigh adductor muscle

3 frog -

Exercise areas: the thigh adductor

4 side sit lunge

Exercise areas: the thigh adductor butterfly

5 muscle stretching exercise

parts: thigh adductor muscle stretching

6 exercise forearm straight portions: forearm straight neck muscles

7 side curved portion

exercise: sternocleidomastoid muscle exercise

8 twisted neck extended

site:

9 sternocleidomastoid muscle stretch-drawing the neck portion

exercise:

10 hand pressure the sternocleidomastoid muscle of the neck portion side bent

exercise: sternocleidomastoid, trapezius

11 the hip flexor stretching exercise

Parts: psoas muscles, quadriceps muscles

12 forearm extensor stretch

exercise parts: forearm extensors

13 horizontal Shoulder extension

exercise site: side deltoid muscle

14 standing posture assisted neck extension

exercise site: trapezius

z

zzz48Latissimus dorsi stretch (auxiliary wall)

training areas: the latissimus dorsi

17 infant formula

training areas: the latissimus dorsi

18 standing leg stretching exercises

parts: soleus and gastrocnemius

19 longitudinal splits

Exercise areas: the psoas muscle and popliteal hamstrings

20 sitting front curve

exercise areas: the calf and hamstrings

21 front curve

leg exercise site: hamstring stretch

22 latissimus dorsi (auxiliary wall)

training areas: the gluteal

23 sitting semi Wangge formula

Exercise site: gluteal muscle

24 Standing calf stretching (wall assist)

Exercise site: soleus muscle and gastrocnemius

zz

zz

zz

zzz2 Oblique muscle

27 Lateral curvature (stick assist)

exercise site: abdominal external oblique muscle and latissimus dorsi

28 deltoid extension type zz

z3 external oblique muscle z

29 chest stretched (secondary wall)

training areas: the pectoralis major

30 stretching Auxiliary chest exercise

parts: the chest and latissimus dorsi

31 sitting semi Pigeon variant

Exercise areas: the anterior tibial muscle

32 supine shoulder screw extends

exercise areas:

training areas under subscapularis

33 dog variants (auxiliary wall): latissimus dorsi and the pectoralis major

34 auxiliary chest portion stretching exercise

variants:

pectoralis major band next to youCome on how to warm-up, diet and other questions

If you have other questions, you can private messages or comments or opinions , I will do my best to answer everyone! ! ! Brothers

, write down today's training situation in the comment area to see who is today's training master! ! !