I just made a bedtime yoga video of full-body stretching (the second one today). Tell you about stretching! What is the biggest misunderstanding about stretching? Stretching doesn't grow muscles? .
Stretching can prevent long muscles?
Many girls began to notice the importance of stretching, which originated from a sentence? Do you grow muscles/legs without stretching after running? . But there are several serious bugs in this sentence.
First of all, there is really no direct relationship between running and leg thickness. Secondly, stretching will not stop muscle growth, but will promote muscle growth.
Many professional fitness athletes will seriously stretch after lifting iron, one of which is to help muscles recover and grow better. But then again, for ordinary people, running won't make you grow muscles. . .
Even so, stretching after running is very important for the firmness of the calf!
First, stretching can promote blood flow &; spread
After running, I feel that my calf is hard and swollen, but it is only a temporary muscle congestion, not a thick leg! Generally, it will return to normal after a few days' rest! But adequate stretching can help blood flow, thus shortening the recovery time.
Second, stretching can temporarily improve muscle shape.
Correct calf muscle stretching can not only relieve the tension and swelling of calf muscles, but also stretch and lengthen the muscle shape.
Although the shape of our muscles can be extended by stretching, this extension is temporary because the muscles themselves cannot be extended or shortened.
Third, stretching can increase muscle elasticity and expand the range of joint activity.
For ordinary people, the daily work of the calf is only standing, but running and jumping will increase the workload of the calf, lead to muscle tension of the calf, affect the elasticity and contraction ability of the calf muscle, and even affect the range of motion of the joint.
Muscle tension can greatly affect posture. Take hunchback as an example. The scientific name of hunchback is suprachiasmatic syndrome, that is, the muscles in two parts lack strength, while the muscles in the other two parts are overworked, which leads to tension and inelastic.
So is the calf. If the stretching is not correct, the calf muscles will always be tense, which will affect the daily standing and walking posture. And the wrong standing and walking posture for a long time will make the calf look? Thick and short? .
About the wrong standing posture and walking posture, we can see how difficult it is for Pear to want women's leg! ?
Tell me more about stretching ~ stretching is not limited to after exercise, but also includes warm-up before exercise.
The two classifications of stretching are dynamic stretching &; Static stretching.
Dynamic stretching is often used as a warm-up before exercise. It can help the body to raise muscle temperature, thus avoiding injury during exercise and improving sports performance.
Static stretching is usually carried out after fitness. Many studies think that it is not suitable for static stretching before exercise, which may affect sports performance.
Tensile frequency
How long does it take for stretching after exercise to be effective?
Generally, it is enough to keep an action 10-30 seconds. The elderly can appropriately increase the stretching time.
As for how often to stretch, the answer is that there is no harm in Dolara. Especially those who sit at work every day, most of them are not enough.
In the process of stretching, some movements will be very easy, and some will be very sore, which makes people doubt life. These painful parts need to be stretched more (on the premise of correct stretching action). For these painful parts, consider increasing the stretching time to 45-60 seconds.
In addition, many stretching actions are not as deep as possible (deep probably means as close as possible). It is important to feel your muscles stretched, not to force yourself to become soft. If you want to go deeper, the best way is to deepen with breathing.
Finally, our body muscles are softer and more flexible at night, and stretching at night will be more comfortable ~ So I also shared a 6-minute full-body stretching video for the second one today, and friends need to take it away!