The benefits of stretching after exercise are the ability to relieve muscle tension or soreness, improve body coordination, reduce muscle injury in exercise, maintain body flexibility and promote muscle growth.
1. Relieve muscle tension or soreness Exercise fatigue after doing stretching exercise can protect the ligament, reduce muscle tension, so that the contraction of muscle relaxation, and can reduce muscle pressure, relax muscles, promote blood circulation, accelerate the recovery after training, so that the body more relaxed.
A flexible stretching exercise that slows muscle soreness after exercise.
2, improve the coordination of the body
Stretching after exercise allows the body to move more easily and comfortably afterwards, thus improving the body's coordination.
3, reduce muscle injury rate in exercise
Strong, soft, stretched muscles are more able to withstand stress than stiff, non-stretched muscles, so stretching often after exercise can prevent muscle sprains and thus reduce the rate of muscle injury caused by exercise.
4, to maintain the flexibility of the body Regular exercise stretching allows the body to maintain a good degree of flexibility, so that the body does not become more and more rigid due to age. This also helps to carry out the movement after the exercise, but also from the side to enhance the training effect.
Also, it can make your muscles more intense, the body line more and more smooth.
5, promote muscle growth When the muscle is stretched, the muscle strength may decrease in a short period of time, but the overall synergy of the muscle group increases.
And when muscle synergy increases, the ability to grow muscles increases.
How long does it take to stretch after exercise People with very few movements need to stretch about 3 times a week to keep the body supple and resilient. It takes 30 minutes each time.
People with a large amount of exercise, 7 days a week to stretch, stretching 2-3 times a day, can not take so long, repeat all kinds of stretching action, until the body feel the flexibility of recovery. Stretching can soften the muscles ' ligaments and joints, reduce the likelihood of joint and muscular injuries, and reduce the likelihood of back problems occurring. In daily life, often appear a day tired down, the next day particularly easy back pain phenomenon, this is because the body does not stretch in time. If people take about 20 minutes to stretch their bodies before doing a lot of exercise, they can relieve muscle aches and keep their joints healthy. Stretching can also be regarded as a kind of strength exercise, the most basic one.
Its main purpose is to make the body feel soft and powerful.
Precautions for motion stretching 1, many people do stretching when the focus on the larger degree of bending the body, enhance the flexibility of the body. The actual correct stretching should be only for the stretched muscles, which can overcome the resistance of other muscle groups. The lower the muscle group, the better the effect. For example, it is better to stretch the posterior femoral muscle group than to stretch the two sides simultaneously.
The advantage of this is that the stretching level is controllable and the degree of stretching is easily adjusted. 2, when many people stretch, a deep amplitude of the bending action, habitually hold the breath. But once the breath is stopped, the whole body will stretch out an abnormal force, and the muscles will be difficult to extend fully. Especially before a game, stretching is important to relax and unwind.
To eliminate tension, be sure to take a deep breath while stretching your muscles carefully. 3, the correct stretching will not cause the next day muscle soreness, some people will be stretched to make themselves feel strong pain degree, which is likely to cause damage. For example, may cause joint torsion, resulting in the injury of the ligament or tendon, may also cause great pressure on the vertebral body, or because of torsion caused other parts of the body damage.
If you feel local heat when stretching, you should reduce the tensile strength appropriately, if there is burning induction stop stretching immediately, if there is a muscle tingling, it is very likely that muscle strain. 4, the human body in a certain extent, there is the asymmetry of the left and right. There must be one side that is easy to stretch, the other side is difficult. So in the left and right side to do the same stretching action, pay attention to the focus on the time to do more difficult to stretch the side.
It is important to reduce the difference between the left and right sides and improve the balance of the running posture. 5, when the specific stretching action, in addition to stretching the target muscle group, other supporting role of the synergistic muscle group is also stretched. The synergistic muscle group should be stretched first during stretching, and the benefit is not to limit the stretch of the target muscle group as a result of the synergistic muscle group. For example, in stretching the posterior muscle group, the gluteus maximus and calf three muscles have a certain degree of stretching.
Therefore, stretching these muscles first, then stretching the muscle group after the femoral stretching effect will be better. 6. How long does it take to remain in a passive stretching posture? It is thought that in 10 seconds to 1 minutes, and most studies think it should be in 30~ for 60 seconds. For post-femoral muscle groups, the general study holds that the tensile state is sufficient for 15 seconds. For children and adolescents, generally 7~ 10 seconds is more appropriate.
Passive stretching under General 2~ 5 times per group, intermittent 15~ between groups for 30 seconds. Exercise after weight loss needs stretching, these precautions to keep in mind
