Today, I organized a group of stretching exercises after leg training. Many people often ignore stretching. They never do stretching training after running and practicing their legs. In fact, this is very unscientific. If you don't stretch after running, it will not only easily form lactic acid accumulation, but also reduce the speed of muscle recovery and the effectiveness of muscle growth. Everyone who practices legs may be afraid of practicing legs, because after each leg exercise, the sour feeling of the next day is absolutely painful, such as sitting, walking, standing and lying. I think only those who have practiced can understand that feeling.

According to the survey, 80% of the trainers are afraid to practice their legs. Why is there such a result? In fact, because of the big leg muscles, every training needs a lot of stimulation. Heavy training will decompose a lot of lactic acid, which will cause a very serious ache to the trainer's body, and this persistent ache is much longer than other parts, so the average trainer is very afraid of training legs. In fact, it is very simple to relieve this situation after practicing legs. In fact, there are two main reasons for muscle soreness after training.

One is the problem of lactic acid value. As long as the lactic acid in the body is rapidly metabolized out of the body, the acid feeling of the muscles will be alleviated. Muscle pain is mainly due to the tearing of muscle fibers, because training is to tear muscle fibers constantly and then repair them at rest. This process is the process of muscle growth.

Muscle repair and synthesis need a lot of nutrients (protein) to synthesize, so if the trainer wants to participate in muscle recovery and growth, then the intake of protein must be sufficient. If you don't get enough protein, the speed of muscle recovery will be reduced, the muscle recovery will be slow, and the pain time of muscle groups will be longer. So nutritional supplement is extremely important for bodybuilders? Practice three points and eat seven points? Doing a good job in nutrition engineering is of great help to training. Your strength growth, muscle growth and muscle repair all need a lot of nutrition supply.

With good nutrition control, your training can definitely achieve twice the result with half the effort. Take the problem of pain after training. If you do a good job of nutrition, plus effective stretching, this sore will soon disappear, but also let the muscles develop healthily.

The following is a set of perfect stretching movements after leg training. Using this set of stretching exercises after training can achieve better results, make lactic acid metabolism faster and make muscles recover quickly. Moreover, stretching after training can also make your body look better.

During training, make sure that every stretching action is done correctly, so that the target area can be fully stretched. Each stretching action can be done in two groups, and each group lasts about 15 seconds.