Listen to a lot of people recently said stretching can be stovepipe, Xiaobian want to say there may be some misunderstanding for this, and why? Follow Xiaobian down.
Stretching is pulling what?
Pull the muscle and muscle fascia, not ligaments! Not ligaments! Not ligaments !,
Tensile exercise will bring the following five benefits to the body Oh ~
Enhance blood circulation
Stretching can be used to prevent muscle spasms and varicose veins if you are engaged in occupations where you often need to stand or after prolonged walking. In addition, stretching exercise before exercise can also help to enhance the exercise effect to a certain extent, especially the core Training of muscle enhancement effect.
Improve physical flexibility
Tensile exercises can move to the inner thighs and the abdominal muscles, which are usually seldom moved, so as to enhance the elasticity of the muscles and improve the flexibility and flexibility of the body.
Prevents muscle soreness
Do some stretching exercise after exercise, in addition to allowing the muscles to relax, but also to avoid the appearance of soreness.Low-intensity exercise after stretching, can stimulate muscle contraction, which can help uric acid faster metabolism out of the body, to avoid uric acid Formation of crystals.
When stretching better?
When feeling too stressed muscles, affecting joint activity or soreness, it should be stretched, you can press the muscles, whether there is pain to judge.
For example, before each start of fitness should be stretched usually tighter rear thigh biceps femoris, thigh, iliopsoas, lumbar spine muscles etc. These muscles can be opened to lean over Low, squat squat deeper, training more in place. Similarly, when using the mouse to work, arm lift for a long time, neck trapezius muscle and shoulder deltoid muscle will be more nervous, spare time should be a lot of stretching.
How to do dynamic stretching correctly
Dynamic stretching
It refers to the completion of a series of movements, the control of the muscle stretch a short time (1-2 seconds) and repeated several times the stretching method, stretching the action to be done before the warm-up.
PNF stretching
In the static stretching, the tension is stretched the muscles, making the sense of tension increased for 10 seconds, which is the PNF stretching method.This method can self-adjust the tensile strength, through the conscious control to make it Keep in the most suitable range.
At the same time through the pain, but also can strengthen the nerve control of the muscles. PNF stretching is usually carried out after static stretching, stretching muscles can be restored at the same time.
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