When you are exercising, the result is not as obvious as you think. The reason may be that your muscles are tense. Then you need to do stretching exercise before exercise to improve the softness of your body and make the exercise effect more obvious. So what is the common sense of stretching? Learn stretching with me.
Stiff body muscles will reduce the effect of our exercise, and even lead to physical injury during exercise. Therefore, it is best to do some stretching exercises before exercise.
stretching
Stretching is a fitness method, including active stretching and passive stretching. The so-called active stretching means that the action is mainly kept in a specific position by the strength of contracting muscles, rather than other external forces.
So active stretching is also called static-active stretching. The advantage of active stretching is that it can increase the flexibility of action and the strength of muscle contraction. For example, standing on one leg, lifting the other leg and keeping this posture still is a very standard active stretching.
When doing active stretching exercise, it should be noted that it is difficult for our bodies to maintain the active stretching posture. Therefore, it is generally enough to keep the active stretching posture 10 second.
The so-called passive stretching refers to using one's own weight or equipment to keep the limbs in a certain stretching posture. For example, lift your legs and then keep a certain posture with the help of your hands, or put them on the steps to keep a certain posture. Passive stretching is a kind of slow relaxation stretching, which can also be expected to reduce the excitability of nerves and muscles. This is a good way to relax after exercise.
Action essentials
If you still can't get the effect you want after fitness, then you may have a problem with muscle tension. A celebrity personal fitness trainer in Los Angeles said, "If one muscle group is as stiff as your quadriceps, it will affect the function of other muscles, such as gluteus maximus."
The result of muscle stiffness is a decline in exercise effect and even the risk of injury. However, according to the latest research, stretching before training is more likely to cause injuries. You should do jogging and other exercises for five to ten minutes to warm up. Traditional stretching exercise is to bend the body and keep it for a long time, which is not the best choice to increase flexibility.
It is said that if the tendon is one inch long, its life will be extended by ten years. Stretching exercise can not only reduce muscle injury after exercise, but also have many unexpected benefits. Let's look at the role of stretching.
Enhance the body's blood circulation
Stretching helps to strengthen the blood circulation of the body. If you often stand or walk for a long time, you can try to prevent muscle spasm and varicose veins through simple stretching exercise. In addition, stretching before exercise helps to improve the exercise effect to some extent, especially the muscle enhancement effect of core training.
Improve the flexibility of the body
The muscles in the inner thigh and waist and abdomen are the most difficult muscle groups to exercise at ordinary times, so their flexibility is poor. Compared with most aerobic exercises, stretching exercises can better exercise the muscles in these parts and enhance muscle elasticity, thus improving the flexibility and flexibility of the body.
Prevent muscle soreness after exercise
After exercise, there are many metabolites in the body, including uric acid molecules. When a large amount of uric acid accumulates in muscle tissue, it will form uric acid crystals, which will make the body feel obvious pain. It is suggested to do some low-intensity stretching exercises to stretch muscles after exercise, which can help uric acid metabolize out of the body faster and avoid the formation of uric acid crystals.
Improve shoulder and neck stiffness
Working in front of the computer for a long time can easily cause stiffness and pain in the shoulder and neck muscles. In addition to stretching, you can also try to promote blood circulation and relieve muscle stiffness.