1, stretching can improve blood circulation. When doing strength training, muscles will be congested, and full stretching can effectively circulate blood.
2, stretching can discharge lactic acid accumulation, there will be some lactic acid accumulation in the muscles after fitness, especially for people who have not exercised for a long time, the muscle ability will decrease, and the muscles will be sore the next day after training, partly because of delayed soreness, and another reason is lactic acid accumulation. Proper stretching after training can accelerate the discharge of lactic acid.
3. Stretching can improve the strain point of muscles. People who train regularly are not prone to muscle fatigue, especially when doing strength training. The difference between a regular trainer and a novice is very obvious. Beginners may be tired after doing several groups, while people who train regularly can completely consume the target muscles and stimulate them better.
4, stretching can reduce muscle adhesion, muscle adhesion will occur after fitness, especially those who only do strength training during fitness. If you don't stretch, you can train large muscles for a long time, but the shape of the muscles will not look good.
5, stretching can increase the flexibility of the body, which is a truth that many people understand. Fitness stretching can open ligaments and make the body softer. Fitness should not only have masculine beauty, but also make the body more flexible.
6, stretching can relax muscle fascia, many bodybuilders will use special methods to relax muscle fascia, which can promote muscles to better absorb nutrients and increase the speed of muscle growth.
7, stretching can improve muscle lines, stretching after fitness can play a role in shaping, making your muscle lines more perfect.
8. Stretching can improve muscle function. Stretching after fitness can increase the range of muscle activity and enhance the coordination and adaptability of the body.
9. Stretching can avoid sports injuries, which is also an important reason for stretching. Fully warm up before the start of fitness, and fully stretch after fitness to prepare for the next training.
How long does it take to stretch after exercise?
Generally speaking, proper stretching after exercise is enough, and the time should not be too long.
How long does it take to maintain a passive stretching posture after exercise? Some people think it should be 10 seconds to 1 minute, while most studies think it should be 30 ~ 60 seconds. For the muscles in the back of thigh, it is generally considered that it is enough to keep stretching 15 seconds. For children and adolescents, 7 ~ 10 second is generally appropriate. Under passive stretching, each group is usually 2 ~ 5 times, and the interval between groups is 15 ~ 30 seconds.
When stretching, muscles will be stretched to the maximum extent, and joints and ligaments will also be stretched. This can increase the ductility of muscles and maximize the mobility of non-muscle tissues such as joints, tendons and ligaments. It is of great help to prevent sports injuries and enhance sports effects. This can increase the ductility of muscles and maximize the mobility of non-muscle tissues such as joints, tendons and ligaments. It is of great help to prevent sports injuries and enhance sports effects.
How to stretch effectively
Static tension
After exercise, keep an action to the maximum and stay still for more than 15 seconds. During this process, you will feel tight and sore all over. Just finished running 5- 10 km, you should do some static stretching to relieve muscle fatigue and soreness, and let the lactic acid in the muscle flow fully, so as not to be crowded in one place and produce strong soreness the next day. The reason why muscles are painful is that muscles will be full of congestion and swelling after exercise, which will slow down the flow of blood vessels, and lactic acid released after exercise will also accumulate here. Muscle pain will last for 3-7 days after exercise. Therefore, if you want to feel less pain after exercise, you must do static stretching.
Dynamic stretching
Usually refers to the warm-up action before exercise, which is coherent, such as continuous leg lifting. Dynamic stretching can awaken muscles to the maximum extent and let them know that something will happen later and they need to participate. The martial arts masters in the movie will also make some small stretching preparations before the competition, and then pretend that I am strong but I don't say anything. When you are about to take part in the marathon, the contestants should spend about 15 minutes to warm up, awaken the muscles of the whole body and improve their endurance and vitality.