In recent years, the topic of fitness has become very popular, many people want to have a perfect body, no matter where they go, can get the attention of others, now no matter boys and girls, all want to have the perfect abdominal muscle curve.
But there are always so many people whose fitness results are not as good as they should be. This is most likely due to neglecting to perform stretching exercises, because stretching exercises throughout the entire fitness process movements, play a very important role in fitness.
If you're not sure about stretching, or if you're more interested, you might want to read on, maybe each article will enlighten you!
What are the benefits of stretching?
The first is that it can relieve muscle spasm and pain. Stretching can make muscle spasm fully relieved muscle fibers to restore elasticity and compliance, relieve muscle fatigue, relieve muscle pain symptoms, and also restore muscle blood supply, promote acidic metabolites discharge, and soreness symptoms.
Secondly, it can straighten out the tendons and bones and help to restore the range of motion of the joints. Stretching also enables the tendons and ligaments around the joints to be exercised to improve the local blood supply and can relieve the stiffness of the joints.
What issues should i pay attention to when stretching?
1. Do not stretch at high intensity
Stretching is generally placed at the end of training to relieve the muscles, which are already in a highly fatigued state, if the high-intensity stretching action is carried out again, it will make the muscles more tense, which is against the principle of stretching.
It has been proven that high-intensity stretching can only make the muscles more fatigued, the effect of exercise does not improve, and can cause serious injury to sports tissue, so we do stretching when you pay attention to grasp the degree can be, when the muscle soreness will indicate success.
2, adjust their breathing
When doing similar stretching, we need to adjust our breathing, so that the blood circulation is good and can supply the organs of movement adequately, so as to activate more muscles, so that they can be fully stretched in the movement, the elasticity will be stronger, and the exercise effect will be more obvious.
3, develop a scientific stretching time
If we develop the stretching action is concerned, then in the stretching action, the time required to control the time in about two minutes to three minutes, each stretching action is recommended to control in about 20 seconds, in this time period, in order to let the muscles and exercise tendons completely stretch, of course, do not greedy time, feel that the longer the stretching time the better, this is a misconception, do not try.
What are some simple and easy to learn stretches that can improve our fitness results?
Stretching the front of the thighs
Stand in mountain pose, prepare to bend your right leg upwards, grab your right foot with your right hand to the back side, feel the stretch in the front of your thighs, tighten your abdomen and hold it for one minute on one side.
Movement 2, stretching the back and the back of the legs
Stand ready in mountain pose, inhale with legs apart, lift chest up, bend down with hips as a folding point, heels on the ground, keep back extended, hold with hands on the ground for two minutes.
Movement 3, stretching the back of the thighs
Sitting ready, bend left leg, foot near perineum, straighten right leg to right, hook foot back, grasp right foot with right hand, as body bends to right side, eyes look forward, reach left hand in direction of extension line above head, hold one side for one minute.
Movement 4, hip stretch
Lie on your back on a yoga mat, bend both knees, bend the right leg towards the right right foot resting on the left knee, wrap your hands through the knee pits around the left calf pulling it towards the body and hold for one minute on one side.
Movement 5: Stretching the abdominal muscles
Lie prone on a yoga mat with your hands at your sides and your back legs on the floor, brace your hands up, lift your body chest up, straighten your arms and keep your shoulders down for one minute.
I believe that after reading this article, you have an in-depth understanding of how to stretch. If after reading this article, you feel that your fitness efficiency is not high, you may want to follow the action points above to try, and you may be able to improve your fitness efficiency. Of course, fitness is not something that can be achieved in a day or two, so if you want to have the perfect body curves, you must stick to it.
In this regard, we must pay attention to the process of exercise, must pay attention to safety, do not be in a hurry, do what things are little by little accumulation to come, in ordinary life must develop good eating habits and habits of life.