Exercise for 3 minutes every morning can improve metabolism, but how to stretch after exercise? Generally, stretching is not required before practice. You can stretch according to your own needs without delaying formal training. It is best to stretch after practice, otherwise the muscles will be nervous, the recovery will not be good, and it will be difficult for the muscles to grow! Training trilogy: warm-up → formal training → stretching after practice! Personally, it is equally important. The first is warm-up, training which part is best to warm up with the corresponding activation action+its resistance to muscle group activation; You can't feel it without activating training. It doesn't matter how long you practice. Sharpening a knife is not a mistake for a woodcutter. You can simply stretch or not stretch before training, depending on your situation. Second, formal training. If you practice your chest, shoulders, back and legs respectively, 4~5 movements at a time, it is best to strengthen one part. Generally, the regular training time is 50~60 minutes, whether it is physical fitness or state! It is best to do 3~4 groups for each formal group and 4~5 groups for the skilled group.

It is best to stretch after training, which can relieve tense muscles and is also conducive to muscle recovery. The second stretching within 48 hours can relieve muscle pain! We should understand the purpose of stretching. Stretching is actually a sport. Stretching before exercise can make the coordination between ligament muscles and joints more comfortable, and reduce the possibility of joint inflexibility and muscle ligament tension during exercise. Stretching after exercise can reduce the excitement of nerves and muscles, thus relaxing muscles and facilitating muscle recovery. Therefore, stretching should not only be done before or after fitness, but should be interspersed throughout the fitness process! Stretching before exercise can make you feel better and stronger, and make your body "hot" and not easy to get hurt. Stretching in exercise makes the muscles switch constantly between tight, congested and stretched States, and the exercise effect is twice the result with half the effort.

Stretching after exercise can relax muscles and nerves, which is beneficial to muscle growth and repair! From this point of view, the importance of stretching exercise in the whole fitness process. Come on! Take a good stretch and you will feel that every day is a new beginning! Keep moving. The order of most fitness veterans is this: warm-up-light stretching-formal fitness-light stretching between groups-focus on relaxing stretching after fitness. Stretching before fitness belongs to cold stretching, as long as it is slightly stretched. Stretching after fitness belongs to thermal stretching, and the stretching effect is the best at this time! It can prevent muscle stiffness, increase muscle elasticity and reduce muscle fatigue. The thermal stretching effect after exercise is better. If you like flexibility, don't miss this opportunity.