Guide: We usually do some warm-up exercises before exercise to avoid muscle injury during exercise. Let's look at stretching before exercise or stretching after exercise. Six warm-up exercises before fitness.

Stretching before exercise or stretching after exercise requires stretching before and after exercise to avoid muscle injury caused by exercise.

People often ask the question, "Should I stretch before or after exercise?" There is no need to choose, because both kinds of stretching are necessary. It is not good to stretch only after exercise, and it is not good to stretch before the next exercise. Stretching after exercise and stretching before exercise have different purposes, which are two completely different processes.

The purpose of stretching before exercise is to prevent injury. Stretching can increase the range of motion by lengthening muscles and tendons, ensuring that we can move freely without restrictions and avoid sports injuries.

However, stretching after exercise plays a completely different role. Its main purpose is to promote the repair of muscles and tendons. Stretching exercise can stretch muscles and tendons, which is beneficial to prevent muscle stiffness and relieve DOMS (delayed muscle soreness) caused by high-intensity exercise.

Six warm-up exercises before fitness 1, chest muscle stretching

Put your hands behind your back and cross your fingers.

Open your hand and go around behind us. After your hands overlap, cross your fingers again, hold your head high and keep your back straight.

Then overlap your hands from behind and pull them up slowly. Stretching back slowly and keeping this action for 50 seconds can help the chest to expand better.

2, quadriceps femoris stretching

Stand on one foot and lift the other foot back.

Stand with your right foot, slowly lift your left foot backward, slowly bring your foot close to your hips, and then hold your left ankle with your left hand. Keep the movement for 40 seconds, then adjust your breathing, and then continue this movement with the substitute of * * * *, so that the whole thigh can be exercised.

Step 3 stab

Take a small step forward to keep your knees at a right angle of about 90 degrees, then take a step forward with your left foot to keep your right knee straight, so that the whole leg looks like a line and the sole of your foot firmly sticks to the ground.

Then the upper body is straight up, then the body is pressed down, and finally the legs are straight and alternating.

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4. Lift straight arm back

First lift it horizontally with one hand, and fold it with the other hand to hook the horizontally lifted hand. Then the right hand wraps around the lower part of the left hand to pull sideways. Then change hands and do it 30 times a day. This action can move all over our shoulders, stretch our muscles and have a good warm-up activity.

5, spinal torsion

Raise your hands forward, then swing your hands and body to the left first and keep pulling until you feel a * * * feeling on your shoulders. Then adjust your breathing and start swinging. This can make our upper body, shoulders, neck and waist rotate, and we can have a comprehensive warm-up action for the later actions, which will be easier and faster.

Step 6 jump rope empty-handed

This action is similar to skipping rope, that is, skipping rope under the assumption that you have a rope. We can bounce as high as possible, make our bodies active and warm up as soon as possible, and our arms can swing with the beating rhythm. This is an action that can be warmed up all over the body, and it can also be used when it is not warmed up, which can increase our bounce and balance. This is a necessary warm-up exercise, which can relax the muscles in all parts of our body.

Schematic diagram of stretching after exercise 1. Scarf elasticity:

This is a simple and effective stretching action, especially stretching the muscles around the shoulder joint. This kind of stretching is especially helpful for weightlifting and throwing.

Exercise: Stand with your feet apart and hip width apart, with your knees slightly bent. Put your left hand on your body and bend your elbow slightly. Fix your right hand on the elbow of your left hand, and then tilt your left arm to your body until you feel the tension in your shoulder muscles. Switch sides and repeat the same action.

2. Upper back stretching:

This simple stretching action is mainly to stretch the muscles of the upper back, which is especially helpful for throwing.

Exercise: Cross your fingers, palms outward, blow your hands to chest height, straighten your arms, lock your elbows, and push your shoulders forward.

3. Latissimus dorsi stretching:

This stretching directly acts on latissimus dorsi, which is suitable for weightlifting, rowing and field events.

Methods: Stand in front of a support that can support your own weight, grab it with both hands, lean back and bend your knees. Push your legs to the ground and pull your arms back.

4. Chest muscle stretching:

This action is mainly to stretch the muscles on the upper edge of the chest, which can relax the muscles and increase the softness. This kind of stretching is also helpful to the recovery after throwing exercise training.

Exercise: Stand beside a stable upright support. After putting one hand on the bracket, keep the upper arm on the same plane as the shoulder. Push forward slowly until the chest muscles feel stretched.

5.ITB stretches:

The iliotibial tract is a banded connective tissue located under the lateral thigh. Runners, walkers, gymnasts and dancers should often do this stretching exercise to prevent pain caused by inflammation around the knee (iliotibial tract syndrome).