What are the benefits of stretching before and after fitness? With the development of life, more and more people begin to pay attention to fitness, and sticking to fitness is of great help to our health. We also know that stretching is needed before and after fitness, so what are the benefits of stretching before and after fitness?

What are the benefits of stretching before and after fitness 1 1, body flexibility

In fact, the most important thing to do stretching exercise before and after fitness is to fully improve the flexibility of the body. So how does stretching improve the flexibility of the body? Generally speaking, flexibility means that only one muscle fiber is fully stretched. With the growth of human age, or friends who seldom exercise, muscle fibers will become shorter and tighter, which greatly limits the flexibility of the body and even some activities in daily life will become very painful. Such as stretching your legs, bending over and so on. . . If we often do stretching exercises, we can improve the elasticity and flexibility of our muscles. If we persist for a month, you will find a wonderful effect.

2, reduce the chance of injury

Stretching before and after fitness is the most effective way to reduce the chance of injury. Stretching can preheat the body's muscle fibers and improve flexibility and flexibility. Let's imagine a rope that is pulled tightly, which is often easier to break than a rope that is not tightened. So do the muscles of our bodies. Stretching after training can reduce muscle strain or painful muscle spasm.

3. Exercise ability

Perhaps people don't realize that stretching after fitness can significantly improve their recovery speed and exercise ability, increase the blood circulation of the body, and make blood enter the muscle tissue faster. This is a crucial point. When blood enters human muscles or muscle cells, it can work with oxygen and nutrients to improve the working efficiency of muscles. Similarly, the more blood enters the muscles, the stronger our exercise can save. If your muscles have joint pain, stretching can speed up your recovery.

4. Bad posture

Stretching will help you correct incorrect posture during exercise. If the posture is not correct, it will reduce your athletic ability, and in severe cases, it will lead to joint injury. Tight and stiff muscles are the chief culprit of bad posture. You can stretch and relax your muscles at this time. If you exercise in a bad posture for a long time, it will make people look awkward, and if it is serious, it will lead to shoulder and back pain. Therefore, everyone must do more stretching exercises before and after fitness.

What are the benefits of stretching before and after fitness? 2 How to stretch the back before and after fitness?

1, baby style

This should be the most familiar back stretching action, right? The action is also quite simple.

Stand on all fours, kneel down and lower your hips until you touch your heels.

Stretch your hand as far as possible. When you do this, remember to feel the stretching and relaxation of your back muscles.

Suggested times: 5- 10 breaths (normal breathing is enough during the period).

2. Down dog style

The starting position of dive bomber is very similar to that of dive bomber.

Similarly, put your arms under your shoulders, knees under your hips, and open your fingers (this is often forgotten)

Exhale and lift your hips at the same time. Your legs should be completely straight, and your toes are just below your hips. The whole person is inverted V-shaped.

When you lift your hips, press your heels hard against the floor.

Suggested times: 5- 10 breaths (keep normal breathing)

3. Cat-cow style

Start with your hands under your shoulders and knees under your hips (as in the dog pose), and keep your spine neutral.

When you lift your chin and chest, try to bulge your abdomen.

After exhaling, try to suck your abdomen (imagine your stomach sticking to your spine). At this point, your back is arched to the ceiling and your head is low to the ground.

Lift abdomen+fold, which is completely repetitive.

Suggested times: 10- 15 repetitions (even breathing)