Stretching is one of the most important components of fitness exercise. For the gym goer, stretching stimulates two types of connective tissue in the body: fascia and tendons/ligaments. Tendons and ligaments are important connective tissues in the body, and stretching expands the range of contraction of muscles and tendons to prevent sports injuries and promote strong growth. In addition, stretching also has the effect of relieving muscle soreness, preventing muscle fatigue, relaxing the body and mind, and relieving stress.
A, The role of stretching during exercise
1, stretching can enhance blood circulation, relieve muscle tension and stiffness, and has the effect of improving muscle pain.
2, to promote muscle fibers to restore the original neat arrangement, and reduce muscle damage.
3, eliminate muscle fatigue, and accelerate muscle recovery.
4, the body gradually transitions from the state of intense exercise to a quiet state, giving the body good feedback.
5、Promote blood reflux, and help to eliminate the overall fatigue of the body, so that the sportsman more quickly eliminates fatigue.
6、Promote relaxation of body and mind, giving a good and comfortable feeling.
7, helps to maintain good muscle elasticity and stretch for a long time.
8, stretching to maintain muscle elasticity is important for reducing sports injuries and preventing muscle strains.
9、Improve body coordination and flexibility.
10、Improve body posture, forming the correct upright basic posture.
Second, the disadvantages of not stretching after exercise
1, fat loss effect becomes smaller
If you want to lose fat through exercise friends, do not stretch after training, resulting in weaker muscle movement, the effect of fat loss will be greatly reduced, and muscle stretching, can effectively increase muscle contraction and stretch, promote muscle movement, to optimize the effect of exercise, fat loss effect will be better.
2, is not conducive to muscle line recovery and body shaping
Stretching after exercise can enhance the overall muscle synergy, be more conducive to muscle recovery and growth, and enhance the speed of shaping, muscle softness, and elasticity are the best, stretching can enhance muscle softness to a certain extent, and help you shape a more youthful, energetic flesh.
3, calves and other parts of the increasingly thick
Do not do stretching after exercise, it is easy to lead to weakened muscle stretching ability, and flexibility decline. For example, running without stretching, it may cause the calves to become thicker and thicker, or other training after not stretching will cause the back to become thicker, arms thicker, etc. Stretching after training can stretch the stiff muscles, so that the blood flow is unimpeded, to avoid thickening or thickening of body parts, so that the body line is more fluid and perfect.
4、Raise body pain
Long-term exercise after not stretching, the muscle will be in a contracted state, the local pressure will become large, and in the long run, it will produce inflammation, the new metabolic waste can not be eliminated promptly, and will slowly accumulate to these parts, thus causing muscle fatigue in these parts, and even sports injuries, not only difficult to continue training, but also cause physical injury. Therefore, stretching is not only the key to improving muscle movement, or avoiding injury but is an important safeguard.
5, affect the health of the body
Long-term exercise after not doing stretching, muscles will lose elasticity, it is easy leads to hunchback, part of the thick, thick and other physical problems, and muscle loss of elasticity will cause stiff and bulky sports posture, not only will make the joints impact, the excessive impact will continue to superimpose, over time, it will cause injury and pain. Pain will in turn make the muscle protective spasm, further intensifying muscle tension, a vicious circle generated.
Therefore, stretching after exercise is very necessary, stretching may seem simple, but in fact, the requirements are very high.
Third, the period of stretching exercise
The effect of stretching at different times is different.
1, before training stretching
Stretching before training helps to relax the muscles, enhance blood flow, improve the rate of nutrient delivery and metabolic waste discharge rate, and prevent sports injuries. Muscles in a cool state should not be stretched, before stretching should be 3 to 5 minutes of whole body warm-up.
2、Stretching during training
Stretching during training can help prevent muscle fatigue and promote the discharge of metabolic wastes (lactic acid, etc.).
3、Post-training stretching
Stretching after training helps to relax and cool the muscles and promote the discharge of metabolic wastes (lactic acid, etc.).
Four, the type of stretching
1、Static stretching
Static stretching is the most common way of stretching fitness, it is very simple, keep a certain stretching position, maintain 15-30 seconds, then rest for a moment, and then do the next static stretch. Static stretching helps to relax and cool the muscles and is suitable after training. Static stretching before or during training will reduce the level of movement and affect the training effect.
2、Dynamic stretching
Dynamic stretching, as the name implies, is to keep dynamic in stretching. Dynamic stretching can help gym goers maintain a higher core body temperature, help to enhance the flexibility of the body, and prevent sports injuries, suitable before and during training. Leg swings are typical dynamic stretches, where the legs are swung back and forth in a controlled, slow manner.
In summary, the importance of stretching is undeniable, in addition to the importance of stretching, but also to stretch the body position, intensity, time, and number of times to achieve the best results.
Post time: May-04-2023