Stretching after workout: why do it, special exercises
After intensive training, the muscles require stretching. This element is as important as a warm-up, and you should not neglect it. The maximum benefit from the done exercises will be achieved only when carrying out the correct stretching. So how do you properly do it and what exercises for stretching after training should be applied?
Indispensability of stretching
The use of stretching exercises after training is invaluable. It relaxes the muscles after a load, restores them, facilitates overall well-being and prevents pressure jumps. If you do not do it, then there may be tachycardia, stiffness of the muscles. In addition, exercises help to bring muscles into tone and prevent the formation of large muscles.
Optimal static stretching is considered, that is, you take a certain pose and stand for 20 seconds.
You now know why you need stretching muscles after training, but how to correctly do it and what better to choose exercises in the gym will tell you the coach. At home, it is very easy to repeat it, but you need to do it carefully.
How to do stretching correctly
Like all exercises, stretching should be done correctly. Our advice will help you in this.
Acceptable stretch method - smooth, smooth and soft tensile forces.
Do not overdo it, it should be comfortable and comfortable, in no way painful. Otherwise, there is a risk of injury or stretching of the muscles.
Do not hold your breath and do not breathe too often, breathing should be deep and slow to qualitatively stretch all the muscles.
Choose the feasible exercises, especially if you are a beginner.
The main thing - do stretching neatly, so as not to aggravate the condition of muscles, otherwise the next lesson will be postponed for a long time.
Special stretching exercises
Now it is clear why to do stretching after strength training or aerobic load. In addition, the stretch in both cases can be the same. Attention should be paid to those muscles that were involved in the training process.
Exercises that can well stretch and relax the muscles, very much. For example, such:
1. Stand up straight and with one hand, rest against the wall, grab the right foot with your right hand and pull it up to the buttock until you feel a slight stretching of the front surface of the thigh. With the left foot repeat the same.
2. To stretch the back surface of the thigh you can with this exercise: stand upright, and feet set on the width of the shoulders, do not bend them at the knees and reach out to the floor.
3. Sit on the floor and spread your legs apart, stretch your hand then to the left toe, then to the right, then to the middle.
4. The back can be relaxed like this: squat, the heels should be under the buttocks. Pull your arms forward until you feel the tension in your back muscles.
5. Stretch the chest muscles as follows: stand up straight and pull your hands behind your back into the lock. Lift them upwards, to the back of the head, and try not to lift your shoulders.
6. Do not forget about stretching your back and spine: lie on the floor, press the lower back to the floor, straighten your legs. Now stretch your arms and feet in the opposite directions, this stretches the front and back of the body.
7. Loosen the loins as follows: sit on the floor, stretch your legs in front of you, keeping your back straight, lean your body towards your legs. Uncircle the lower back to the "flat state".In this case, pull in your belly and do not forget to keep your posture straight. You do not have a goal to make a slope deeper or put your stomach on your hips.
Do not neglect stretching after training, and the muscles will respond to you in a tone, relieve the sensation of soreness after exercise and will be more beautiful every day.