Do you know to stretch before and after exercise? In our life, we often use exercise to keep healthy. Do you exercise? Do you know what to do before and after exercise? Want to know how to stretch before and after exercise? Then I'll tell you next.

Do you have to stretch before and after exercise? 1 causes local inflammation and fatigue accumulation.

Without stretching, muscle tension and elasticity will decrease, local pressure will increase, local inflammatory factors and metabolic wastes will not be discharged in time, fatigue recovery will be slowed down, and the body will always carry out the next training with fatigue, which is more likely to cause fatigue accumulation and pain.

Lead to stiff movements and increase joint pressure.

The decrease of muscle elasticity will lead to stiff movements, and it will also lead to the oppression of joints by irregular movements during fitness. The pressure keeps piling up, sowing the seeds of strain. As time goes on, injuries and pains will naturally occur. This is a vicious circle.

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If this doesn't get your attention, let's see what happens to your body after 1 month, 3 months, 6 months and 1 year without any stretching. ...

(1) Don't stretch for a month.

If you have developed good exercise habits, such as exercising about 3-4 times a week, but haven't developed the habit of stretching after exercise, at this time, although your body doesn't feel much, in fact, your body muscles have begun to tighten.

② No stretching for three months.

If you have been exercising continuously for 3 months without any stretching activities for 3 months, the tension and elasticity of your muscles will decrease as mentioned at the beginning.

Although the feeling is not obvious during exercise, the next day, that is, the second day of exercise, the body will feel local discomfort. This "discomfort" or fatigue is a sign of early nervousness.

③ No stretching for half a year.

If you don't stretch after continuous exercise for half a year, besides the continuous decline of muscle elasticity, the problems may be obvious. In the later stage of exercise, joint pain may occur. The fatigue and pain on the second day after exercise are also more serious than before.

④ No stretching for one year.

If you continue to exercise 1 year, you may feel joint pain and discomfort after a little exercise without stretching. Even dull pain. At this time, your muscle performance is greatly reduced, and your muscles feel stiff. Obviously the muscle tension is too high.

Do you understand the importance of stretching now? However, we should also master the correct stretching method and don't make the following three typical mistakes.

① Tremble back and forth when stretching.

Everyone should have experienced that kind of tremor. For example, in leg press, no one can reach the limit, and then he crustily skin of head continues to press and bounce back, and that's it. I don't know that muscles are more likely to get hurt after stretching like this.

② The longer the stretching time, the better.

Usually stretching for about 20 seconds is enough. Stretching time is too long, more than 60 seconds, even when stretching to pain, this excessive stretching will lead to trigger conditions (stretching reflex) in muscle spindle reaction to resist stretching.

③ Stretching with pain.

You should know that stretching is to improve the flexibility of the body and repair the muscles of the body. If you already have pain, in this case, stretching with pain will inevitably aggravate the pain, slow down the speed of body repair and worsen your physical condition.

Of course, stretching, the most important thing is to ensure the correct posture, this whole body stretching action should be learned ~

First of all, the neck

Standing neck muscle group stretching (left/right)

Second, the shoulder

Shoulder toe extension (left/right)

Shoulder and toe extension

Third, the arm (biceps)

Standing biceps stretching

Wall-assisted biceps stretching (left/right)

Fourth, the arm (triceps)

Standing triceps stretching (left/right)

Verb (abbreviation for verb) chest

Stretching of upper part of closet (left/right)

The wall in the middle of the chest extends (left/right)

Stretching of the lower part of closet (left/right)

Sixth, the back

Standing latissimus dorsi group stretching (left/right)

Wall back stretching

Seven, abdomen

Standing abdominal stretching

Standing transverse abdominal stretching (left/right)

Eight, the waist

Stretching of iliopsoas muscle in lunge (left/right)

Nine, buttocks

Standing gluteus maximus stretch (left/right)

Leg

Standing leg extension (left/right)

Standing thigh stretching (left/right)

Do you stretch before and after exercise? Warm-up is the first step for us to start exercising.

first

It can not only enable us to start all the functions of the body, but also lay a foundation for preventing muscle strain, thus fully protecting our bodies and reducing the chances of injury in the next exercise.

second

Warm-up can increase the range and range of motion of joints, make physical activities more flexible and accelerate blood circulation.

third

Warm-up can increase body muscles and temperature, relax mood, and achieve better exercise state and effect, and get twice the result with half the effort.

So how do we warm up correctly? Warm-up includes general warm-up activities and dynamic muscle stretching. Common warm-up exercises are a series of warm-up activities around the shoulders, back, hips, knees, wrists, ankles and other parts. For example, shoulder-wrapping, chest-expanding, kicking, side leg press, wrist-ankle movement, standing well, twisting waist and lifting knees, etc. Warm-up usually takes five to ten minutes.

Then the last step after exercise is stretching. Doing stretching every day is a healthy habit, which is good for the whole body.

First of all, it can not only prolong life, but also stretch after exercise to relax our muscles and relieve their pain and fatigue. Second, stretching after exercise can make us have good-looking muscle lines and enhance the flexibility of joints. Pay attention to some points when stretching: for example, the longer the stretching time is, the better, and everyone should find a stretching method that suits them. The strength of stretching lies in finding the position that suits you best. Stretching is to relax muscles rather than seek some kind of pain. Be sure to pay attention to consistency and symmetry when stretching.

Common stretching includes triceps brachii, medial and lateral calf muscles, pectoral muscles, abdominal stretching, butterfly stretching and baby stretching. The stretching time can be ten to thirty minutes.