1, stretching motion
In fact, stretching is a transitional process. When we do high-intensity exercise all over the body, our muscle strength is relatively strong and it is difficult to relax. Proper stretching helps to relax. Stretching exercise can help stretch muscles, and high-intensity exercise can be carried out directly without warm-up, which is generally easy to cause injuries and also affects the health and flexibility of the body.
2. Stretching can improve the flexibility of the body.
After exercise, stretching can relax the muscles of our body and whole body. It is good for our health! Therefore, the first step of scientific fitness is stretching before and after exercise. Stretching before and after exercise can improve the flexibility of our body. When we do sports, our bodies have a wide range of activities. Under normal circumstances, our limbs are in a stable state. If you jump directly from one state to another, you need a lot of muscle changes, which can easily lead to injuries.
3. Muscle strain
It is inevitable that there will be some situations in our body, the flexibility of the body will be reduced, and even muscle strain will be caused. But if you stretch properly before exercise, it won't be like this. If we exercise directly before exercise without stretching, we can protect our limbs from injury. Our bodies may not be able to jump from a static state to another strenuous state immediately, resulting in limb injuries. This may include muscle strain and joint wear, so stretching before and after exercise is very important.
4. Stretching exercise should be as standard as possible.
Finally, stretching can correct some of our nonstandard movements. If you don't stretch, keep your body in the best condition. Some movements may not reach the standard when stretching, or it is difficult to reach the standard, which will affect the fitness effect.
5. Fitness can activate the muscles of the body.
Therefore, stretching before exercise can activate our muscles and further keep our whole body in the best condition, which is of great benefit to our health. During exercise, we can stretch our neck and upper limbs as much as possible, which helps to activate our muscles. When doing neck exercises, our backs should be straight and then relaxed, and our chins should be raised or we should put one hand on our head, touch the other ear and stretch the neck muscles with our palms, and repeat this action. The stretching effect is very good after several cycles.
6. Don't squeeze muscles when stretching upper limbs.
The upper limbs are mainly aimed at the extension of the arms and shoulders, and the left hand is straightened and the right hand is hooked to the left arm to exercise hard. When the abdomen is stretched, as long as you feel the abdominal muscles, don't deliberately squeeze the waist. Finally, when doing leg exercises, we can sit on the ground, then straighten our legs and slowly open our knees. Don't bend, stick to it for a while.
02
Running can burn fat anytime and anywhere, jump rope, and prevent leg deformation.
1, running
Running is an exercise that can burn body fat without much skill. Running is a sport that needs long-term persistence. It takes a long time to see the effect, and you can also exercise perseverance. Although running seems simple, you should do warm-up exercises before running. Cardiovascular and respiratory functions are beneficial to our health. It is recommended to run for half an hour every day.
Step 2 jump rope
Skipping rope is also a kind of whole body fat burning to exercise leg muscles, and it is also beneficial to grow taller. It is very simple aerobic exercise, and it can also improve the sensitivity and coordination of the body. After skipping rope, you can stretch your muscles properly to prevent leg deformation, and you can jump for half an hour every day.
3, bench press
As one of the most effective ways to exercise arms, bench press can lift barbells through the strength of upper body and arms, which has a good effect on strengthening upper limb strength and shaping arm muscle lines. It doesn't sound difficult, but it actually requires a lot of arm and upper body strength. Once you really do it, you will understand the difficulty. For people who don't have much fitness experience, it is not recommended to do this kind of exercise from the beginning. You need to stick to it and gradually change your exercise habits.
Conclusion: Exercise is very important, but you must remember to do more stretching exercises before and after exercise. Everyone can keep in good shape through exercise. I hope everyone can remember to do stretching exercise before and after exercise, which can help transition to exercise and effectively reduce the possibility of sports injury.