Flexibility is not achieved overnight. Some people are not naturally as flexible as others, so it may take weeks of regular stretching to improve joint flexibility.
The following four leg stretching exercises can improve flexibility and reduce the risk of injury. Try stretching for about 30 seconds at a time.
The quadriceps femoris is the muscle group on the front side of thigh. You use these muscles when you walk, run or sprint.
Stretch your quadriceps:
Hamstring muscle is the muscle from thigh to knee and back of upper limb. They help you bend your knees and move your hips. These muscles are used for sports or running.
The calf muscles stretch along the back of the calf. They can help you move your heels when walking, running or jumping.
Stretch two groups of muscles at the same time:
The muscles in the inner thigh help stabilize your hip and knee joints. It is often recommended to focus on the activities of the inner thigh to strengthen the leg strength.
Stretch the inner thigh:
This stretching exercise can exercise your lower back, hamstrings, calves and ankles. All these areas are used for your daily activities, such as running or cycling.
To complete this extension:
If you are a runner, or you engage in any sports that are good for your legs, the above four stretching exercises can help you avoid injury. Do this before or after exercise, or when your leg muscles feel tense.
We often emphasize that
Warm-up and stretching
The importance of fitness
If you don't understand
Stretching and warm-up
Fitness effect
At least 50% off
So, what is stretching?
Let the muscles of the body stretch, increase the flexibility of the body and increase the flexibility of the joints. Stretching can be divided into active stretching and passive stretching. Active stretching includes static stretching and dynamic stretching. The so-called static stretching is a continuous stretching method that allows muscles to stretch to the extreme (but not painful) and stay still for more than 15 seconds. The so-called dynamic stretching, targeted functional stretching, completes stretching through actions, and dynamic stretching pays more attention to multi-joints and multi-muscle groups.
Why stretch?
Let the original tense muscles relax, stretching training is helpful to human metabolism and muscle recovery. As the saying goes, an inch of muscle is long and ten years old, which is enough to illustrate the benefits of stretching.
Because stretching can enhance the flexibility of the body and expand the range of joint activities, in training, it can ensure that the movements are fully stretched, improve the fitness effect and reduce sports injuries.
How to stretch?
Do dynamic stretching before exercise.
The following is a demonstration of dynamic stretching action.
Stretching action 1:
Stand up straight, your feet are slightly apart, your arms naturally hang down at your sides, your back is kept straight, your abdomen is tightened, your arms muscles are tightened, your fingers are put together, then you open your arms backwards and then take them back forward. This action is repeated 15~20 times. Please note that you can move slowly to avoid nervousness.
Stretching action 2:
Stand up straight with your feet together, arms hanging naturally at your sides, keep your back straight, tighten your abdomen, then lift your right leg, bend your knees upward, hold your right knee forward with your hands, and then stand up straight. Repeat this action 20~30 times, and then switch to the other side to continue.
Stretching action 3:
Kneel your legs on the yoga mat, with your arms hanging naturally at your sides, keep your back straight, tighten your abdomen, then let your upper body slowly lean forward and squat down, while your arms are straight forward, and your palms support the ground downward, then slowly get up and resume your kneeling posture. This action is repeated 20~30 times. Pay attention to pushing the upper body down until the forehead is close to the ground, stretching the back, then holding it for 2 seconds, and then getting up.
Stretching action 4:
Stand up straight with your feet together, arms hanging naturally at your sides, keep your back straight, tighten your abdomen, then take a step forward with your right foot, then kneel down, and then get up and take back your right foot. Pay attention to keep your back straight and your legs bent 90 degrees during the action. Repeat this action 30 times, and then continue on the other side.
Stretching action 5:
Keep your arms straight, put your hands on the yoga mat, straighten your legs together, touch the ground with your toes, make your body in a straight line, keep your back straight, tighten your abdomen, then lift your hips up, and slowly lower your back to make your body in an inverted V shape, feel the back stretch, and then lean forward to restore your leaning state. This action is repeated 20~30 times.
Stretching action 6:
Stand up straight with your feet together, with your arms hanging naturally at your sides, keep your back straight, tighten your abdomen, then slowly press your upper body down to your legs, hold your toes with your hands for 3 seconds, and then slowly return to the upright position. This action is repeated 20~30 times.
Stretching action 7:
Stand up straight with your feet together, keep your arms hanging naturally at your sides, keep your back straight, tighten your abdomen, then bend your left leg, lift it back, hold your left foot with your hands back for 2 seconds, and then resume your standing posture. Repeat this action 20~30 times, and then switch to the other side to continue. Note that during exercise, always keep your back straight and tighten your abdomen.
Stretching action 8:
Face the wall for an arm or so, stand up straight with your feet together, hold the wall with your hands to straighten your back, tighten your abdomen, then bend your elbows to do a downward push, and then get up and stand up straight. This action is repeated 20~30 times. Pay attention to keep your body straight during the movement.
Note: The above is just to demonstrate what dynamic stretching is. If there is special strength training, the dynamic stretching action should be increased several times or even more. If you train your legs, you should do enough dynamic stretching of your legs and knees.
What do you mean by warming up?
As the name implies, it is to heat the body, use low-intensity exercise to raise the heart rate, let the body heat up quickly, raise the temperature of muscle tissue, and stimulate the body from a calm state to a moving state; Warm-up can reduce the stickiness of muscles and joints and prevent injuries. Without warm-up, direct load training is likely to damage muscles and ligaments.
How to warm up?
Such as opening, closing and jumping are all warm-up methods.
How to arrange warm-up stretching before and after exercise?
Strength training and running training can be arranged as follows
1, warm-up before training+dynamic stretching (5 minutes each, the time can be extended in cold weather)
Step 2 cultivate
3. Static stretching after training (5 5- 10/0min)
Warm-up Activation Generally, before starting exercise, you can simply move your joints, then jog for 5 minutes to fully warm up your body, and then choose the corresponding activation action to wake up deep muscles according to the position of the muscle groups you exercise today. You can also simply change to one or two groups of light weights at the same time, each group can do 15 to 20, and then start normal training with heavy weights.
The role of warm-up activation is to move joints to avoid excessive restrictions, raise body temperature, awaken superficial and deep muscles, feel and witness the stress of muscles well, help them find the right state and let them better complete the next action; At the same time, it is also to prevent and reduce sports risks and avoid accidents.
Stretching is usually done after exercise. It is our legs that must be stretched every day, because we are forced to walk every day. Even if you don't practice today, give it a few minutes. For others, press and relax first and then stretch according to the corresponding muscle groups of your own movement. Every stretch requires a pause of 15 to 30 seconds, and stretching is needed after exercise, but it doesn't mean that this time is enough. After that, you can press it several times to recover better. Sometimes stretching is done before exercise, but it is less.
Stretching is mainly to prevent muscle adhesion after exercise, in order to better muscle recovery, reduce pain and avoid unnecessary troubles, and at the same time, it can promote and restore local blood circulation and reduce inflammation.
Hello, I'm freedy. It's that simple. This series of questions is coming again.
That's a good question. Warm up and stretch.
Every question I answer, as long as there is training content, I will suggest doing the above two items, both before and after. Why? What's the function? Tell you one by one:
Answer in the form of training plan today: (the function is not attached with pictures)
The complete training program should be as follows:
1. Overall warm-up
Mainly through the oxygen-containing low-intensity mode, the function is to tell your body that it is ready to enter the exercise mode. At this time, you will be a little sweaty, a little hot, and your heart will accelerate a little.
2. Local warm-up-static stretching
This is for the formal training content. Let's extend it here and say a few more words. Our bones and joints have no ability to move, mainly relying on ligament linking, muscle fascia contraction and extension to complete the movement. So we need to do targeted local warm-up, which means we need to use muscles to "lubricate" your next training. When muscles do not do targeted exercise for a long time, their elasticity will be affected by living habits, becoming longer or shorter. At this time, short-term stretching can restore their elasticity to some extent.
3. Local preheating-dynamic
This is different from static, they are aimed at the whole process of contraction and extension, and other auxiliary muscles are prepared accordingly. Suppose you are practicing your back today, then we need to use multiple and lightweight combinations as a preparatory group to dynamically warm up the muscles needed for back training through compound movements.
The combination of static and dynamic is a good way to reduce the risk of injury.
4. Formal training
jump
5. After exercise, static stretching
Similar to the second function, it also restores muscle elasticity. After practice, the muscles are so high! Keep stretching ... why pull?
1. It is normal to cause muscle tension continuously during training, and so is uneven stress. Static stretching can help them.
2. Stretching allows blood to transport oxygen to your trained muscles, take away some short-term metabolites and speed up your recovery.
6. Aerobic relaxation (this is not in the question, but it can't be ignored)
According to the purpose of personal training.
The essence of the topic is to accelerate systemic blood circulation and improve the rate of metabolites excreted from the body.
Answer over!
I hope this helps.
Thank you for inviting me.
You need to warm up before any exercise and stretch after exercise.
In fact, it is best to warm up and do some dynamic stretching before exercise.
Warm-up before exercise can help us improve muscle temperature, oxygen supply and exercise efficiency, and prevent injuries.
Stretching after exercise can help our body slowly return to normal state, prevent the heartbeat from falling back too fast, cause dizziness and discomfort, promote the elimination of exercise metabolites, relax muscles and avoid muscle stiffness.
At the same time, warm-up can also speed up the heart rate, increase blood pressure, improve blood supply capacity, and improve muscle contraction and exercise ability.
Stretching can also improve blood circulation, reduce muscle viscosity, increase flexibility and prevent muscle aging.
Warm up ten minutes before exercise and stretch ten minutes after exercise. Warm-up can get muscles and joints that are not stiff and tight, while stretching can gently stretch long-term tight muscles and provide relaxation.
What do you do to warm up and stretch?
A complete fitness training course includes warm-up, stretching, strength training, aerobic training, finishing, relaxation and stretching.
Warm-up refers to a short period of low-intensity exercise before exercise, which makes the muscles used in exercise contract first, thus improving the local and systemic temperature and blood circulation, and gradually adapting the cardiovascular system, respiratory system, neuromuscular system and skeletal joint system in the body to intense exercise, so as to reduce the occurrence of sports injuries.
Preheating is like running at full speed without preheating the car after starting, which is easy to cause engine damage. Warm-up can make our joints secrete joint fluid. Joint fluid has lubrication, anti-inflammatory and analgesic effects. We have a joint that is uncomfortable at ordinary times, and a simple exercise will make us feel much more comfortable. This is the role of joint fluid. Lack of adequate warm-up exercise is indeed one of the main causes of various sports injuries.
The intensity of warm-up should not be too large and the time should not be too long. In the gym, we suggest using a stationary bike to warm up. If it is outdoor sports, brisk walking, jogging and skipping rope can all be used as warm-up options. The preheating time should not be too long. According to the ambient temperature, it takes 5 ~ 10 minutes to warm the body slightly.
Stretching is to relax muscles, tendons, fascia and other soft tissues through various joint stretching actions, thus increasing the range and flexibility of joint activities, making our movements stretch more smoothly during exercise, and also having the function of preventing sports injuries.
If the inactive "cold" muscle is forcibly stretched, it will not only fail to achieve the expected effect, but will more easily cause muscle damage. The safest and most effective way is to warm up for a few minutes before stretching, so that the muscles can get active and warm up first, and then stretch the muscles after the muscle temperature rises slightly. Stretching before exercise can be all-around or just for the muscle group to be trained.
Stretching is usually called stretching tendon. Many people think that stretching is pulling ligament, which is a misunderstanding. Stretching is aimed at the muscle abdomen and tendon (muscle consists of muscle abdomen and tendon). Ligament is the connective tissue between bones at joints. Its function is to fix the joint, maintain the stability of the joint and not loosen it. Relaxation of ligaments can lead to joint instability. Furthermore, more vividly, ligaments are like ropes, muscles are like rubber bands, and ropes are not very elastic. Correct stretching will not stretch the ligament, but only if the stretching action is deviated and the joint is overstretched.
Stretching after training is also important. Stretching after training can improve flexibility, relax muscles, relieve muscle fatigue, accelerate muscle recovery and relieve delayed muscle soreness.
In the gym, we see that many fitness enthusiasts don't stretch for a long time. Although their muscles are strong, they lack the elasticity they deserve, so they feel stiff and clumsy. We usually call it "dead muscle". This "dead muscle" is not pathological dead muscle The so-called "dead muscle" refers to the muscle formed by a single stimulus. Due to the lack of overall coordination in the training process, the limbs have strength but can't cooperate, which eventually makes the body flexible and poor adaptability. Although bodybuilders are unwilling to admit it, the phenomenon of "dead muscle" is widespread among bodybuilders.
There are too many stretching actions, so I won't introduce them one by one. The following pictures are some simple and commonly used stretching exercises for fitness enthusiasts' reference:
Thank you for inviting me! Let me explain. Warm-up refers to moving joints, running and jumping before doing a lot of exercise or running, and then doing a lot of exercise training. Stretching, commonly known as leg press, is also called lacing. Leg press put his leg on a very high object, and pressed it on the front, the back and the side. After practice, he can cheat and bend his legs, or he can cheat vertically and horizontally. My solution is over.
Warm-up and stretching are two completely different auxiliary exercise methods, which can significantly improve our exercise energy efficiency if used well. However, I found that many people confuse them in their lives, so as to cause sports injuries to themselves.
In order to solve this dilemma, today I will take this opportunity to talk to you about their differences and advantages, hoping to attract your attention.
First, warm up.
1. What is warm-up?
If we analyze these two words from the perspective of interpretation, warming up means warming up the body. According to the current words, it is lit!
If we understand warm-up exercises in this way, they are like torches, responsible for raising the temperature of muscle tissue. In fact, the warm-up action does increase the temperature of muscle tissue, thus reducing the viscosity of muscle and avoiding sports risks.
2. What are the benefits of warming up?
The most obvious benefit of warm-up is to avoid sports risks, which is very easy to understand. Under normal circumstances, our muscle tissue is in a state of sleep. At this time, if you suddenly do strength training, the muscle tissue will not be able to respond, and sports injuries will appear under the stress of the muscle tissue.
Warm-up will wake up the body's muscle tissues and make them switch from sleep to activity. At this time, strength training will prepare the body and the probability of sports injury will be greatly reduced.
In addition, warm-up can make more blood run into muscle tissue, which will greatly improve the exercise effect.
3. What are the common warm-up exercises?
Raise your legs.
In-situ operation
Second, stretching
1. What is stretching?
Stretching, as its name implies, is to make the body more flexible and flexible through some pulling and stretching actions, thus improving sports performance.
According to my personal understanding, stretching is like kneading dough. Imagine, if your live noodles are good, don't knead them, as long as they stick together, the noodles will be very weak. But if you stretch and knead, the noodles will be very strong and delicious.
2. What are the benefits of stretching?
The biggest advantage of stretching is to relax the muscle groups under tension, which is more conducive to the metabolic cycle and nutrient delivery of the human body. We often see many people stretching after running, which is the reason.
In addition, stretching can improve the exercise effect. After stretching training, the flexibility of the body will be improved, and then strength training will be done, both the standard and the range of motion will be improved. In addition, it can also make muscle growth even more powerful. Therefore, people who are doing or will do strength training should pay attention to stretching.
3. What are the common stretching exercises?
Neck stretching
Arm extension
Chest muscle stretching
Thigh stretching
Hip stretching
Back stretching
Third, the difference between them.
The former is more suitable before the start of exercise, because it can make the muscle tissue of the body active as soon as possible and better enter the state of exercise. When doing warm-up training, try to move as fast as possible, but the range does not need to be too large.
Stretching training is suitable before or after strength training, because it can stretch and relax muscles better. When doing warm-up training, the intensity and range of exercise should be slightly larger. In addition, the whole stretching process is slow, so there will be no feeling of ignition in most cases.