Stretching is a way to relieve the knotting of leg muscles after exercise. Many people's symbolic stretching after exercise can't relax the leg muscles at all, and naturally the final effect is not ideal. Stretching can not only relax muscles and increase flexibility, but also slow down the phenomenon of thick legs and indirectly promote fat loss.
Why does stretching indirectly promote fat loss? Stretching can make the body more flexible and increase the flexibility of the body. When doing aerobic exercise or strength training, the movements can be more in place. Standardized movements can naturally drive more muscles to participate in exercise, and the effect of reducing fat will be better.
For those bodybuilders who are afraid of thick legs, it is necessary to stretch for more than 10 minutes after exercise. Although many trainers have spent a long time stretching, their legs are getting thicker and thicker. In fact, stretching is not a direct way to reduce fat. Increasing muscle strength training has already increased muscle circumference, and leg muscles naturally look strong.
Although stretching can't work directly, full stretching will protect your joints and promote the secretion of synovial fluid in the knee joint. Many people who have a strong desire to lose fat have obviously changed their weight and body shape through high-intensity exercise at first, but the knee joint injury caused by high-intensity exercise has terminated their fat-reducing career.
This is the necessity of stretching. So how should I stretch it? What are the classic movements of stretching?
When you do full-body exercise such as running, stretching should also be aimed at the whole body, neck, shoulders, elbows, back, legs and so on.
1. Neck: Stand up straight and relax. First, head to the left and stretch the right side of the neck, then head to the right and stretch the left side of the neck.
2. Brachial three heads: the right arm touches the left scapula backwards, the left hand pushes the right elbow backwards, stretching the triceps brachii, and the left and right movements alternate.
3. Shoulder: Lift your left arm, hold your left elbow with your right hand, and straighten your left arm as far as possible to the right. Don't shrug your shoulders.
4. Chest: Enlarge the chest by tightening the back muscles to relax the chest muscles. The most common chest expansion exercise can relax the chest.
5. Rear thigh: the right leg is slightly flexed, the left leg is straight forward, the heel touches the ground, the toes are hooked back, and the arms are straight, driving the upper body close to the left foot and feeling the stretching of the muscles behind the left leg. Left and right legs alternate.
6. Front thigh: standing posture, with left leg bent backward, left hand grasping left ankle, legs together, body leaning forward slightly, feeling quadriceps stretching, alternating left and right,
7. Lower leg: find a step, with the left foot following the ground, close to the step, lean forward, pull or lift the right leg backward, and alternate the left and right legs.
Stretching can be divided into dynamic and static. Choose static stretching after exercise, and you will feel stretched when you feel sore. Stretching, like exercise, is obvious at first, and with the persistence of stretching, the tensile strength will continue to increase.
In addition to the above actions, there are many stretching patterns, aiming at the inner thigh, thigh root, waist, back and so on. Stretching is relatively simple, not as difficult to master as strength training. But stretching in situ is beyond the reach of many people.
Therefore, you must stretch patiently to the right position after exercise.