After a high-intensity workout, muscle stretching sessions are increasingly valued by fitness enthusiasts. Also will often go after the workout, the daily action, do you really understand it? Today we will talk about the stretching action performed daily.
Stretching after training, the purpose is to allow the trainer's muscles to relax, reduce the accumulation of exercise lactic acid in the body, to avoid continued muscle tension and stiffness, which leads to a limited range of motion of the joints, affecting the exercise effect, its role is specifically shown below.
The first benefit: to avoid the production of muscle pain points
When high-intensity training, muscles with the movement of high-frequency activities, in the case of high weight-bearing, resulting in muscle contraction continued tension, after the cessation of activities, most of the muscle will return to the original, but there are always some small part of the muscle is always in a state of tension, resulting in small areas of muscle pain, so we stretch, can relieve the tension and stiffness of these muscles inside the muscle tubercle, restore The original length of the muscle is restored and the painful points of the muscle are avoided.
The second benefit: the range of motion of the joint is expanded
When the sore spots are relieved, the length of the muscles is restored to their original length, so that there is no restriction on the extension of the muscles, which improves the range of motion of the joints and allows them to better adapt to large movements, thus achieving the exercise effect.
According to scientific evidence, the frequency of stretching at least 2-3 times a week, each stretching time is kept at 15-30 seconds, if you insist on stretching after training every day, the effect will be more obvious.
Finally, we recommend 5 stretching movements to help you exercise
1, chest stretching
First find a fixed object, legs into a lunge, the center of gravity on the front leg, an arm bent elbow so that the forearm against the fixed object, the upper arm vertical torso, keep the spine in a neutral position, the body vertical ground, shoulder blades tightened, hold the posture for 10-15 seconds, and then relax and continue.
2、Back stretch
Body prone on the fixed object, arms backward elbows, hands holding the kettlebell does not move, legs straight down, feet together, keep the body stable, the spine in a neutral position, tighten the abdomen so that the pelvis tilted back, the back has a strong sense of stretch, hold the action for 10-15 seconds, and then relax and repeat.
3、Leg stretching
The body is pitched on the ground, legs straight down, stretching a leg bent upward, while the same side of the arm backward to pull the bent knee leg, the position of the hand at the ankle, to ensure that the toes face down, maximum stretch legs, hold the action for 10-15 seconds, and then change direction to repeat the stretch.
4、Shoulder stretching
Body standing position, the distance between the feet and the same width as the shoulders, chest up to keep the back straight, extend an arm straight ahead to the side, the other arm bent elbow auxiliary straight elbow, keep the posture unchanged for 10-15 seconds, and then relax back to the starting point, repeat.
5, wrist stretch
Body kneeling position, arms straight support the ground, fingertips facing forward, contract the abdominal muscles, so that the arms downward forcefully press the ground, keep the maximum 10-15 seconds, and then relax and repeat. In short, stretching should pay attention to the waist and back straight, so as not to cause injury to the spine, in the process of stretching to feel the target muscle is pulled, control the speed of stretching, so that the target muscle stretch tension is maximized, so that the muscle relaxation, to avoid stiffness after exercise, to improve their exercise effect.
The above 5 movements are recommended to friends after working out, proper stretching, if you have a good habit please continue to adhere to, if you always ignore this link, you may want to remind yourself often not to forget, otherwise muscle pain will find you.
