After exercise to lose weight, you need to stretch. Many people go straight home after exercising outside, and their muscles may be sore the next day. So you need to stretch after exercise. Stretching can not only relieve muscle soreness, but also reduce the possibility of injury. Let's have a look.

After exercise to lose weight, you need to stretch 1 1 to relieve muscle tension or soreness.

Stretching after exercise fatigue can protect ligaments, reduce muscle tension, relax tight muscles, reduce muscle compression, relax muscles, promote blood circulation, accelerate recovery after training, and make the body more relaxed. Flexible stretching exercise can relieve muscle soreness after exercise.

2. Improve the coordination of the body.

Stretching after exercise can make the body move more easily afterwards, thus improving the coordination of the body.

3. Reduce the chance of muscle injury during exercise.

Strong, soft and stretched muscles can bear more pressure than stiff and unstretched muscles, so regular stretching after exercise can prevent muscle sprain, thus reducing the injury rate of muscles after exercise.

Step 4 keep your body flexible

Regular stretching after exercise can maintain the flexibility of the body, so that the body will not become more and more rigid with age. This will also contribute to the future development of sports and improve the training effect of sports from the side. In addition, it can make your muscles stronger and your body lines smoother.

5. Promote muscle growth

When stretching muscles, muscle strength will decrease in a short time, but the overall coordination of muscle groups will improve. When the synergy of muscles is enhanced, the ability of muscle growth will be enhanced.

How long do you stretch after exercise?

People who seldom exercise need to stretch about three times a week to keep their body flexible. It takes 30 minutes at a time. People who do a lot of exercise should stretch 7 days a week, 2-3 times a day, so that they don't need to repeat all kinds of stretching exercises for so long until their bodies feel flexible again.

Stretching can make the coordination between muscle ligaments and joints softer, reduce the possibility of joint and muscle injuries and reduce the possibility of back problems. In daily life, it often happens that when you are tired one day, you are particularly prone to backache the next day. This is because your body does not stretch in time. If people spend about 20 minutes stretching before doing a lot of exercise, they can relieve muscle soreness and keep their joints healthy. Stretching can actually be regarded as a kind of strength exercise, the most basic one. Its main purpose is to make the body feel soft and powerful.

Matters needing attention in sports stretching

1, many people pay attention to bending the body to a greater extent and enhancing the flexibility of the body when stretching. The actual correct stretching should only be aimed at the stretched muscle group, which can overcome the resistance of other muscle groups. The less muscle groups you stretch at a time, the better the effect. For example, it is better to stretch both sides of the muscles behind the thigh separately than to stretch both sides at the same time. The advantage of this is that the degree of stretching can be controlled and easily adjusted.

2. When stretching, many people habitually hold their breath as soon as they do deep bending. But once you stop breathing, your whole body will hold an abnormal force, and it is difficult for your muscles to fully stretch. Especially before the game, stretching and relaxing is very important. In order to eliminate the tension during stretching, we must pay attention to keeping a deep breath and stretching the muscles carefully.

3. Correct stretching will not cause muscle aches the next day. Some people will feel intense pain when stretching, which is likely to cause injuries. For example, it may cause joint torsion, leading to ligament or tendon strain; It may also cause great pressure on the vertebral body; Or twist it to cause damage to other parts of the body. If you feel local thermal sensation during stretching, you should reduce the tensile strength appropriately; If there is a burning sensation, stop stretching immediately; If there is a muscle tingling, it is likely to be a muscle strain.

4. There is left-right asymmetry in human body to some extent. There must be an easy stretch side and a difficult side. Therefore, when doing the same stretching action on the left and right sides, pay attention to the side that is more difficult to stretch. It is very important to reduce the difference between the left and right sides and improve the balance of running posture.

5. During a specific stretching action, in addition to stretching the target muscle group, other muscle groups supporting cooperation are also stretched. When stretching, the synergetic muscle group should be stretched first, which has the advantage that the stretching degree of the target muscle group is not limited by the synergetic muscle group. For example, when stretching the muscles behind the thighs, it will also stretch the gluteus maximus and calf triceps to a certain extent. Therefore, the stretching effect of these muscle groups will be better after stretching the thighs first.

6. How long does the passive stretching posture last? Some people think it should be 10 seconds to 1 minute, while most studies think it should be 30 ~ 60 seconds. For the muscles in the back of thigh, it is generally considered that it is enough to keep stretching 15 seconds. For children and adolescents, 7 ~ 10 second is generally appropriate. Under passive stretching, each group is usually 2 ~ 5 times, and the interval between groups is 15 ~ 30 seconds.

You need to stretch after exercise to lose weight. Some stretching exercises have a good effect on losing weight.

Freestyle 1 and 12 minutes can consume 836KJ of heat.

Exercises that consume 836KJ every day and three times a week can solve stay away from obesity's troubles. Swimming with short time and high calorie consumption is the best choice to save time. Similarly, swimming, freestyle exercise is relatively large, and it only takes 12 minutes to consume a lot of calories. Try it quickly!

2. Walking 65,438+0,000 steps every day can keep your body shape from rebounding.

At the speed of feeling a little sweaty, walking 1000 steps a day can consume 836KJ. 1 month can lose weight 1kg. Converted into time, it is equivalent to walking for 2 hours every day. You can walk 4 kilometers at a slightly faster speed than usual. It is more effective to walk in places with slopes such as steps.

3, stretching exercise, insist on seven seconds at a time, the best effect.

When doing stretching exercises, you should choose the amount of exercise that suits you. In general, it is best to stick to a round for about 7 seconds. Stretching to lose weight, if you give up halfway, will be counterproductive, we must persist!