Editor-in-chief of Mr. Bodybuilder magazine in China, and? Encyclopedia of muscle and strength? Jim. Dr Stopney pointed out that flexibility is actually the softness of muscle joints, muscle fibers and tissue joints. This softness allows you to move a lot. ?
But what if you don't take the time to stretch when doing strength training, and you happen to have no flexibility? If you are doing a squat, the lack of overall flexibility will lead to the heel lifting too much on the floor, or limit you to make a standard squat posture, which will not achieve the expected effect. More importantly, it will increase the load on your lower back and lead to sports injuries.
The best way to improve and maintain flexibility is to do stretching training step by step. However, it should be noted that stretching before exercise will affect the exertion of strength, while stretching after fitness can not only relieve muscle soreness, but also improve the flexibility of muscle joints.
There are many stretching movements, such as lateral bending, feet together, fingers crossed, palms up, arms up, heels up, upper body slowly bending to the right for a few seconds, and then bending to the left for the same number of seconds. Do it six times left and right, and then return to the middle position. You can also perform chest expansion, stretching, leg press and other actions.
Stretching guide rail
Before you stretch the ligament, you need to warm up for 5 ~ 10 minutes to make your muscles and connective tissue relatively soft. Do all kinds of stretching movements slowly and keep your posture, and don't jump, otherwise it may cause muscle fiber damage or tear connective tissue.
Keep stretching for at least 20 seconds. When you start pulling, exhale-don't hold your breath-inhale when you regain your posture.
If you have never stretched before, you can't achieve full stretching. But over time, you will improve this situation. Try to relax muscles by stretching and self-massage after each strength training, which can better stimulate muscle growth.
Pay attention to the following points when doing stretching exercise: when stretching, the body relaxes, and the muscles, tendons and ligaments have a slight sense of tension; Each movement should last for more than 30 seconds, and the interval of each group should be 15? 30 seconds; Deep breathing helps the body to deliver aerobic blood to sore muscles.