Stretching is a way to relieve muscle tension and relax stiff muscles after exercise. Muscle-building bodybuilders pay attention to stretching after muscle-building exercise, which can also effectively promote muscle growth. For long-term runners, effective stretching will not cause? Dead muscle? Reduce fat quickly and make your body more beautiful.
Generally speaking, Xiao Bai, who has just started fitness, often needs more than 15 minutes to fully stretch after exercise because of the warning from the coach. But for people who exercise for a long time, the status of stretching declines again and again.
Stretching can not only promote blood circulation, but also stretch before exercise. As a buffer of exercise, warm-up can reduce the possibility of injury during exercise. Static stretching after exercise is the key to make you slim.
If you are doing aerobic exercise, pay attention to stretching and relaxing all parts of your body after exercise. For example, after running, we should not only pay attention to the stretching of the legs, but also pay attention to the stretching of the upper limbs. In muscle building training, stretching should be targeted.
What are the ways of stretching? What ways can exercisers choose to stretch?
1. Dynamic stretching before exercise
Exercisers can choose to use the treadmill to walk slowly for 5 minutes to warm up simply, or they can warm up through some lunges or leg lifts. If you use a heavy load or high-intensity training mode at the beginning of exercise, it is easy to strain your muscles and have no adaptation.
2. Static stretching after exercise
Static stretching is a necessary item to relieve muscle stiffness. For example, today you practice your legs through a series of leg exercises, such as leg lifts, squats, lunges and static squats. Each group is as tired as possible. I must feel stiff after practicing my legs, and it is difficult to walk normally.
At this time, full stretching will restore the feeling of your leg muscles before exercise, and you will feel very comfortable.
Leg muscle stretching includes front legs, rear legs, inner and outer legs and rear legs. The stretching action of different parts is also very different.
The stretching of upper limbs generally includes abdomen, lower back, humerus III of arm and shoulder. These parts can be stretched in place by themselves, and if it is difficult to stretch the back muscles and chest muscles in place after training, you can find a coach or companion to stretch them. In addition, regular relaxation of body muscles with the help of foam shaft also has many benefits.
Leg extension
The front side of the thigh mainly grasps the left ankle with the left hand, while maintaining a standing posture.
At the back of the thigh, the left leg can be stretched out on the horizontal bar to the toe of the left foot, keeping the toe of the left foot hooked backwards, and the toe of the right foot is in the same direction as the left foot. Left and right legs alternate.
The inner thigh can be stretched by squatting, stretching one leg and bending the other leg.
The calf is hooked mainly by the toe of one leg. You can find a wall, a chair or steps.
Lower back extension
Lie prone on the mat, your legs are naturally separated, your feet and instep are attached to the mat, your arms are relaxed on the mat, you get up from above your abdomen, your lower limbs are still, and your lower back is fully stretched.
Arm extension
The left hand looks for the right shoulder blade on the back, and the right hand pushes the left elbow backwards, with the left and right arms alternating and the head neutral. Is the action of stretching the triceps brachii.
Stretch your left arm, lean to the right, hold your left elbow with your right hand, be careful not to shrug your shoulders, try your best to make your left arm right and stretch your left arm.