In a complete fitness training plan, this factor is often ignored.

1. Flexibility exercises can promote a healthy and perfect figure.

When combining various strength training subjects, such as running, cycling, swimming and rowing,

Flexibility (= flexibility)

A complete fitness training system can provide at least one-third of the necessary help.

2. Flexibility training can reduce the risk of injury.

Most of the injuries caused by daily injuries and sports are trauma, or joint sprains, muscles and related groups.

knitted

Strain caused by overstretching. Wushu athletes who insist on scientific and regular flexibility training have better grades than those who lack flexibility training.

Someone could get hurt.

Sex is 50% smaller.

3. Flexibility exercise is a good warm-up or relaxation exercise when combined with other types of training.

In addition to the benefits mentioned above, flexibility exercise can also improve the coordination between nervous system and muscle tissue. If you ...

Finish sth

Starting flexibility training immediately after exercise can make the tired body recover as soon as possible.

Flexibility exercises can improve your competitive level.

A flexible Wushu player will perform more easily and wonderfully. Can you imagine one?

Muscle stiffness

What would a dead gymnast look like? Once athletes have good flexibility both mentally and physically,

Will be better than it.

As an athlete, he has an advantage.

5. Reasonable flexibility training is actually a pleasure.

Have you ever felt like lying in bed and stretching after waking up in the morning? Very comfortable, isn't it? The author has a second thing

Lilixiao

Dragon's manuscript, I found that he gave Dan Ilushan, a teaching assistant, a full-body stretching training before getting up in the morning.

Project, this is

A good way to let your body face a new day without any uncomfortable feeling.

Who needs flexibility training?

As recognized by many other sports physiologists, everyone, regardless of gender, age and age, can participate.

There are rules.

There is no age limit for the flexible application of the law. Some elderly people can't because they are troubled by orthopedic diseases.

Do something else.

When you exercise, you can still practice flexibility. Toddlers should also be gentle with their parents.

Toughness exercises.

All Wushu athletes should incorporate flexibility training into the whole training plan. Generally speaking, women are better than men.

Male flexibility

Good sex, children's flexibility is more plastic than adults.

When is the flexibility training?

Because the author has been involved in the field of health and fitness for more than 20 years, he is fortunate to join hands with major sports today.

Members together

At work, it is easier to get close to them than others. Observing their exercise habits can sum up some standards.

Real flexibility

Practical experience. First of all, a person who cares about his flexibility, health, appearance and sports level, regardless of

Men and women, every day

At least 10 ~ 15 minutes of flexibility exercise is needed. If you can stick to it, it will be gradually promoted 3 ~ 4 times a week.

Into your joints

Muscle flexibility, if you can keep practicing every day, the speed of progress will be 4 ~ 5 times faster. I've been exposed to it, too

Some are very flexible.

Poor athletes insist on flexibility training twice a day and make amazing progress.

The best time for a martial arts athlete to start flexibility training is before his martial arts training, but this cannot be recognized.

Because this is

It's not necessary. Many athletes will do some flexibility exercises in a hurry before the competition, which is almost a kind of diving.

The role of consciousness

. For example, you will see track and field athletes stretch their calves before running, and basketball players stretch in a hurry before the game.

Have tough hind legs.

In fact, such a short flexibility exercise has little effect on athletes.

In order to make the flexibility exercise really warm up, its duration must be kept within 10 ~ 15 minutes, and

That's right.

Flexibility exercises should be carried out in all parts of the body. In this way, flexibility exercise is also a tense martial art.

After a training session,

It's good to relax. If you can do this, you will be surprised at your rapid recovery.

For most of us, the ideal time for flexibility exercise is within one or two hours before going to bed at night.

, Li Xiao

Dragon people do this exercise even when watching TV at night, which is of great help to relieve and eliminate the fatigue of the day.

Help! Anyway.

After special flexibility exercise at night, you will feel relaxed and fall asleep smoothly.

How to train flexibility?

The author is sometimes surprised at the excessively dangerous flexibility training tendency of some athletes. They stretch

Time is too intense.

Or shrink too fast, you will lose a lot of valuable things in this exercise, and you may get hurt. To be precise,

Flexibility training

This is a very gentle sport. You must learn to be gentle, or you will lose more than you gain. Because the joint and muscle activity model

Too big, too tolerant

It's easy to hurt yourself. Life endows the body with two protective functions, both of which are special nerve cells.

A type of ...

When muscles are overstretched, nerve cells transmit signals to the center of the brain, and the second nerve cell has a protective effect.

Part of the function

Points, known as "stretch reflex", are in the brain when the second nerve cell feels that a stretch is too fast.

The axial nerve is reversed.

Before muscles can be stretched, the sharp contraction and stretching of muscles are like "shock absorbers" of cars.

Slow down.

Until the end, just like when you jump off the table, the muscles of your thighs reflect to reduce the vibration.

When you overstretch your muscles and start to have a "stretch reflex", nerve tissue sends a letter to your brain.

No. ask

Stop stretching or weaken the tensile strength. Some people think that forced contraction can promote stretching and the effect is faster, but as a result,

It backfired.

Because of the "stretching reflex", the stretched muscles contract instead, which runs counter to your original intention of fully stretching.

And the pool.

In order to fully stretch muscles (or joints), you must practice flexibility gently and slowly to avoid it.

"stretch!

Reflection. "It takes 30 or 40 seconds to do flexibility exercises gently until the stretched muscles produce slight

Pain, this is

It is the critical point of the maximum stretching range allowed by the body. After this, the muscles may be tense.

Now you have enough knowledge to understand the requirements of "perfect stretching". Whatever you choose.

A kind of flexibility

The sex practice method must be gently stretched for 30 to 40 seconds. If it reaches a critical point, it will be recycled.

A little until

The pain disappeared. If you enter the "stretchable zone", keep this stretching posture for 20-30 seconds (

But we should try to put

Practice this posture 1 ~ 2 minutes), and then take a short shallow breath-although you need to keep the normal breathing section.

Play, finally arrived.

To complete the physical and mental relaxation. 1 minute later, you can repeat this action or do the next exercise.

If you want to get the most benefit from your flexibility training plan, you must find your own "pull"

Extended area

Only by doing various stretching activities in this "area" can you get what you want.

How to master the progress of flexibility training?

Those who have never received flexibility training-regardless of their sports level-should do as the author says.

All kinds of notes

Interesting thing. Because if the action range is too large, you may strain your muscles at any time. Correct and moderate flexibility

No need for sex training

Too much strength, but your muscles will become more elastic because of these simple stretching exercises.

Precautions for beginners:

When beginners practice flexibility for the first time, they should return to the relaxed place from the critical point of feeling pain.

At first,

Each stretching posture can remain motionless for 20 seconds. The exercise of each group of muscles in the body only needs to be repeated once.

Start here.

At first, gradually extend the time of each movement (until you can persist 1 min) and increase the intensity (so that you can

"Stretchable.

Do this action without regional pain to be qualified). If you do this step, you can repeat it.

This action (i.e.

You can complete this action, keep it for 20 seconds, and gradually extend the time to 1 minute). In order to achieve this goal, the author established.

Discuss every time

During training, do stretching exercises for all parts, each time 1 minute, so that the exercise can be completed within 10 ~ 15 minutes.

Xi。