Even if you achieve the goal of losing weight or shaping, you will end up with a pair of muscular legs. How ugly! So warm-up before exercise and stretching after exercise are very important. Next, I will explain in detail the importance of warm-up and stretching and how we should warm up and stretch correctly.
For every kind of exercise, warm-up and stretching are essential steps. For example, the exercise sequence of many female bodybuilders is to warm up for ten minutes before exercise and stretch for ten minutes after exercise, which of course has its reason and function. First of all, why do you want to warm up?
Warm-up is the first step for us to start exercising. First, it can not only enable us to turn on the body's functions and start them all, 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 joint activities, make physical activities more flexible and speed up blood circulation.
Third, warm-up can improve body muscles and temperature, relax mood, and achieve better exercise state and effect, with 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 several 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.
Therefore, it is very important to warm up before exercise and stretch after exercise, so as not to become muscle legs and achieve better fat reduction or body shaping effect.