However, in recent years, because I have seen too much research on stretching promoting muscle gain, improving flexibility and improving training efficiency, I have also started to do dynamic stretching before training and static stretching after training, and the training effect is really better (not an illusion), and the flexibility has also improved a lot.
Whether you like fitness or not, you can try the static and dynamic stretching exercises that I have treasured for many years. The following is a collection of three posts I wrote, and this link is enough.
I don't need a treadmill before I exercise. I just use dynamic stretching to improve the flexibility of joints, and at the same time, I can raise my heart rate and raise my body temperature. (elastic belt's rotator cuff joints are all optional. )
I usually use about five strokes. Pull more lower limbs before leg training, and stretch more upper limbs before chest and back training.
Action 1: dog stance stride
The lunge of the dog runner.
The easiest way to exercise flexibility is to fully stretch the nerve parts during the exercise after each exercise, and at the same time play a good role in relaxing and avoiding the muscles from becoming too stiff.
It is best to practice yoga step by step, but it is very common for men to practice yoga abroad.
The key to exercising flexibility is to improve the stretching ability of muscles. Many postures of yoga promote blood circulation and achieve physical and mental balance through muscle stretching and breathing. Yoga also has many forms of strength, which are both flexible and powerful. While improving flexibility, it also gains physical and mental health. Why don't men practice yoga?
Flexibility training mainly refers to the range of joint activities and the elasticity of muscles and ligaments, which is an important aspect of physical training. In male physique training, flexibility quality training is mainly to increase the range of motion of joints and the elasticity of muscle ligaments, lengthen muscle fibers and ligaments, thus increasing the range of motion and making the posture more stretched and perfect. Methods: 1. You can stretch and squeeze the front, side, back, shoulders, chest and waist on the mat or with the handle. Such as: lean forward, lunge, back bow, stretch back and pull shoulders, etc. It is a common flexibility exercise. 2. Use the armrest to swing your legs forward, sideways and backward, and swing your shoulders and waist. The amplitude should be from small to large, and the rhythm should be from slow to fast, so that the muscle ligament can be further stretched. 3. Kicking and moving are mainly leg movements. You can practice on the ground first, doing sitting, lying kicking, sideways kicking, then kneeling kicking, and then doing standing kicking. Note: 1. Flexibility training should be gradual, from light to heavy, from slow to fast, warm up first, then stretch to prevent strain. At the same time, we should do what we can and not exceed our limits. 2. The practice is mainly static stretching, supplemented by swinging and shaking, and finally kicking. Relax in time and combine strength training. In addition, flexible quality training should be persisted for a long time, because it is easy to open and recover.