If we want to make our bodies soft, we also want to make our joints more active.
In order to improve these abilities, flexibility training is needed to meet the improvement of physical fitness.
Flexibility training is divided into several ways.
Static stretching: it is the most familiar stretching method, that is, keep a certain movement, feel the stretching feeling of the target muscle, and then relax.
Dynamic stretching: We are no strangers to it, that is, the action is not to stay still, but to stretch by elastic impact, so it is also called weak impact stretching. The purpose of this is to use strength and muscle strength to force the target muscle into deeper stretching.
PNF stretching: proprioception neuromuscular promotion method, that is, muscles are forced to contract strongly during exercise, and body nerves are forced to control this contraction. After receiving the relaxation information from the brain nerves, muscles stretch to relax, but this stretching method will require the assistance of others.
How to stretch
As for how to stretch, we will generally discuss it from the following points: when to stretch, how long each stretch lasts, how the body feels, and what principles should be followed in stretching.
1. When will it be stretched?
In fact, stretching time is not as important as stretching itself. Stretching can be done before training, during training, after training or even without training. The key point is what is the goal of stretching.
2. How long does it take to stretch each time?
As far as flexibility is concerned, there is little overtraining, so stretching as much as possible can even last for a few minutes. In general, at the beginning of training, each movement is stretched for 10-30 seconds, and then the stretching time is gradually extended.
Feel the body
Many friends will bite their teeth and endure the pain during stretching. Actually, this is not right. Stretching too much will cause muscle contraction and make muscles tense, which is contrary to the purpose of stretching, so stretching too much will have the opposite effect, so it is good to feel a little uncomfortable during stretching.
4. Tight edge principle
Stretch from the tense side of the muscle, and then stretch on the flexible side. Stretching on the tense side should take more time.
I am MT sports class, your good helper on the way to sports. I hope it helps you.
I remembered a sentence, if a fat man practices yoga every day, he will become soft and fat after three months.
Yoga, body dance, modern dance, square dance, aerobics, soft ball and other sports are all helpful to exercise the flexibility and softness of the body.
If you want to make your body soft, the key is to stretch your muscles, and yoga is the most suitable.
Generally, stretching and flexibility training are used to increase the flexibility of the body, but there must be age requirements. 4-6 years old is the most suitable. The older you get, the harder it is. However, some troops use stretching exercises such as lacing to train new recruits, most of whom are about 18 years old, and the training is very difficult. There are also yoga exercises to increase flexibility, which are more suitable for adults.
Yoga is definitely the first choice. Yoga poses use ancient and easy-to-master techniques to improve people's physical, psychological, emotional and spiritual abilities. It is an exercise method to achieve the harmonious unity of body, mind and spirit, including posture method, breathing method and secret method of heart adjustment, so as to achieve the unity of body and mind. It can also improve the flexibility and health of the body.