The benefits of stretching exercise
1. Increase muscle flexibility and elasticity, quickly excrete lactic acid, and reduce the possibility of injury.
2. It can effectively relieve muscle soreness and physical fatigue, and stretching can accelerate blood circulation, which is conducive to improving the sense of soreness after training.
3. Give muscles a better growth space and make muscles grow better.
4. Increase the range of motion (flexibility) of joints, improve the abnormal contraction of muscles, return the body joints to neutral positions, and increase joint flexibility.
Knowing the benefits of stretching after exercise, you should take practical actions and teach you how to stretch well!
Stretching exercise skills exercise all parts of the body.
1, groin and core muscles
Sit with your feet facing the soles of your feet, gently hold the soles of your feet, lean forward to stretch your groin and core muscles, and relax your knees until you feel a little tight. Keep moving for about 30 seconds.
2. Lower back and neck
Sit cross-legged, with your upper body bent forward and your hands touching the floor in front. Some people may have a tight back and can't bend their upper body forward too much, so it depends on your own situation. Don't rush forward. This is also suitable for sedentary office workers.
3. Hips, hind leg muscles and soles of feet
Sitting posture, open your feet to the left and right until the groin is slightly tight, take a deep breath, hold the soles of your feet with your hands and pull up slightly.
You can stretch the back of the leg, but don't stretch it reluctantly, so as not to cause muscle strain behind the leg.
4. Abdomen, tibialis anterior and quadriceps femoris.
Continue the previous action and slowly let your body lie back. You can support it by hand first, and then try to lie down completely after the quadriceps of the hind leg has been initially stretched. If the hips are too tight, keep your hands on your back.
Common misunderstandings of stretching exercise
1. Elastic shock stretching, which is mostly due to stretching reflex, leading to muscle tension and even strain.
2. Hold your breath and stretch. When people hold their breath and inhale, human muscles tend to contract. At this time, stretching can't completely stretch the muscles. The correct way is to exhale when you start stretching.
3. The stretching time is too short, and it stops in less than 15 second.
4. Not stretched to the correct position. When stretching, concentrate on feeling the stretching feeling of the muscles. If the stretching position is not reached, it should be adjusted in time.