All stretching takes about 15 minutes, and each action lasts about 20 seconds. See the attachment for the stretching action. There is also a video message to your address.
How long is the best stretching exercise?
Stretching can increase the flexibility of the body. Some people think that flexibility is only needed by gymnasts. In fact, people with stiff bodies and ligaments are easily injured in sports and daily life.
Stretching can make the coordination between muscle ligaments and joints softer, reduce the possibility of joint and muscle injuries and reduce the possibility of back problems. In daily life, it often happens that when you are tired one day, you are particularly prone to backache the next day. This is because your body does not stretch in time. If people spend about 20 minutes stretching before doing a lot of exercise, they can relieve muscle soreness and keep their joints healthy. Stretching can actually be regarded as a kind of strength exercise, the most basic one. Its main purpose is to make the body feel soft and powerful.
Stretching is not part of warm-up. Suitable for warm-up, because the muscles and body joints are already in a state of "itching". At this time, the stretching effect is the best and the possibility of injury is minimized. The most effective time for stretching should be after exercise, but it is best to stretch before and after exercise. You can divide 30 minutes or 20 minutes into two 10 minutes, so the exercise effect will be better.
Basically, people who seldom exercise need to stretch about three times a week to keep their bodies flexible. It takes 30 minutes at a time. People who do a lot of exercise should stretch 7 days a week, 2-3 times a day, so that they don't need to repeat all kinds of stretching exercises for so long until their bodies feel flexible again.
In addition, I believe that people who exercise regularly know that if you overstretch, it will bring some disadvantages to your body, that is, it is easy to get sore muscles, especially knees, and muscles are easy to strain. If you overstretch, the result is that you are more likely to get hurt. So don't overdo it. After mastering the stretching scale, supplemented by the correct exercise method, it will be beneficial to the body.
1. Sit on the edge of a word with wheels, with your feet flat and your hands flat on your thighs. Depending on your footwear type and floor surface, you may need to take off your shoes. )
2. Lift your toes off the ground and only let your heels touch the ground. Push the chair back slowly with your heel until your legs are completely straight.
3. Keep the upper body relaxed, and then pull the chair back with the heel. Do 12 to 15 times, push out in 3 seconds and pull back in 3 seconds.
Stretching exercise after skipping rope
Stand up straight, with one leg back as far as possible, the sole of your foot on the ground, the leg behind you kept straight, the front leg bent, and the body kept vertical. Try to pull your arm back. Hold on for 8- 12 seconds, change legs and do it again.
People stand up straight, with one leg stretched forward and kept straight, the hind legs bent, the body slightly stretched forward, and the arms tightened in front. Hold on for 8- 12 seconds, change legs and do it again.
Stand up straight, lift one leg, grab the shoes with your hands and get as close to your hips as possible. Keep your hips balanced, your knees together, and your upright legs slightly bent. If you have trouble keeping your balance, you can hold the wall or chair. Hold on for 8- 12 seconds, change legs and do it again.
Generally speaking, the time required for a complete stretching exercise is about 10- 12 minutes. When you do this, you can open the joints and ligaments of your body. But it should be lengthened or shortened according to the temperature of the weather at that time. Feel the temperature rise, but keep breathing smoothly.
3. Start skipping rope according to the plan, the length is self-determined, or you can train according to the above method.
4. Try to relax after skipping rope, take a deep breath for 5- 10 times, and then do stretching exercises on it. But when you do it now, each movement lasts 15-30 seconds. Also, you can add a few more difficult movements, and you can play freely, such as the movements shown below.
5. Adjust your breathing again, relax all parts of your body, and then walk on tiptoe until your body temperature and breathing return to normal. Now you can replenish a lot of water!
In this way, the whole exercise is completed, with warm-up and stretching. Long-term exercise of calf muscles will not over-expand, but will only become tight and tight, with beautiful curves. ...& gt& gt
How long is it better to stretch after exercise?
For example, just after running, walk slowly 1-2 minutes, and then you can start other sports.
How long is stretching useful after exercise? In other words, you didn't stretch immediately after exercise.
Internal stretching should be carried out after exercise, that is, exercise should be carried out as a warm-up exercise to move the body, and the effect is better.
How long is it appropriate to stretch after running?
Hello, after running, stretching exercise has the best effect on the basis of full physical activity. In general, it can be cut at 15-20. The point is not time, but quality. Every stretching exercise should be done properly, that is, quality rather than quantity. It's what we want to exercise.
Is it better to stretch before exercise or after exercise?
Warm up first, then stretch. If you are running, don't warm up or overstretch. If you are doing aerobic exercise, stretch at the end of the exercise. The muscles are cold and stiff before warming up. It needs to be warmed up to keep it flexible and warm, and can withstand a lot of exercise without getting hurt. It takes about 5 minutes to warm up, and the brain can flow blood in the needed direction. After a lot of exercise, the muscles of the whole body are hot. Moderate stretching can avoid sprain and contusion, make the shape of muscle stretch long and beautiful, and stretch the flexibility of ligament. Don't stretch too much. Static stretching of each part 15 seconds is enough. Do what you can.
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What is the effect of stretching after exercise?
Effect of stretching after exercise:
1 can promote the rapid excretion of lactic acid produced by muscles during exercise and reduce its acidity to muscles.
2. Stretch the outer membrane of muscle to promote the increase of muscle tolerance.
3. Increase muscle flexibility and reduce the possibility of injury.
Why stretch after exercise?
Effect of stretching after exercise:
1 can promote the rapid excretion of lactic acid produced by muscle during static exercise and reduce its acidity to muscle.
2. Stretch the outer membrane of muscle to promote the increase of muscle tolerance.
3. Increase muscle flexibility and reduce the possibility of injury.