Many people think that stretching exercise is a cherry decorated on a cake, which looks good but unnecessary. I think it's too much trouble for leg press to press tendons after getting off the treadmill, but actually stretching is very important, which can achieve or screw up your training goal.

The importance of stretching

Stretching before exercise is the key to prevent injury and improve performance, especially when you wake up in the morning or start exercising after sitting for a long time.

Stretching 15 minutes before training can greatly reduce your risk of injury in sports.

Static stretching or dynamic stretching

A study on wrestlers in colleges and universities shows that their strength, endurance, agility and anaerobic metabolism have improved significantly after four weeks of persistent completion of a dynamic warm-up exercise. Other studies show that the dynamic stretch ratio is static; Stretching can improve muscle performance.

Some friends will feel that it will be very tiring to add a mini-training program as a warm-up before formal training, so they choose leg press on tiptoe.

This kind of static stretching helps to relax muscles and improve body flexibility, but it is best to do it after training.

Recent research shows that static stretching before exercise may lead to the decline of exercise ability.

Research shows that people who do static stretching before doing barbell squats will feel worse balance, thus reducing the load. But the 30-meter sprint time of football players who have done static stretching is slower than that of those who have not done it.

So when do you stretch?

Do some dynamic stretching before training, so as to avoid sports injury and even improve sports performance;

Do some static stretching after training to relax muscles and relieve fatigue.

Of course, if you are working at your desk for a long time, it is very helpful to do some static stretching exercises every day, especially on your shoulders and back.

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