The advantage of stretching after exercise is that stretching after exercise can relieve muscle tension or soreness, improve the coordination of the body, reduce the rate of muscle injury during exercise, maintain the flexibility of the body and promote muscle growth.
1, 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, the muscle strength will decrease in a short time, but the overall coordination of muscles 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.
Precautions for sports stretching 1. Many people pay attention to bending the body to a greater extent when stretching to enhance the flexibility of the body. The actual and correct stretching should only be aimed at the stretched muscles, which can overcome the resistance of other muscles. The less muscles 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, other supporting muscles are also stretched. When stretching, the synergetic muscle should be stretched first, which has the advantage that the stretching degree of the target muscle is not limited by the synergetic muscle. For example, when stretching hamstring muscle, it will also stretch gluteus maximus and calf triceps to some extent. So it is better to stretch these muscles first and then stretch the muscles behind the thighs.
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 hamstring muscles, it is generally considered that 15 seconds is enough to maintain the stretching state. 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.