Why is no one stretching in the gym and why do you stretch after a workout?

In the gym, we generally see two kinds of people: one is the person who has just been in contact with fitness for a long time and is working hard, and the other is the person who has been practicing for a certain time and has achieved results.

The latter can be divided into two kinds of people: one is a person with a large muscle mass but is not good-looking; One is a person who does not have a large muscle mass but has a good muscle line. Most people like people with beautiful muscles, so why do the results be so different when training in the gym?

Quietly tell you, good-looking and ugly, only one stretch!

Exercise is very important, but in addition to this, stretching after exercise is also essential, once the stretch is not in place, large muscles will appear, which will look ugly. So, let's take a look at muscle stretching!

Movement 1: Cross your hands.

Essentials of the movement: The movement is in a standing position.

First of all, open your shoulders, your feet are shoulder-width or slightly wider than your shoulders, your arms are raised up, at this time, pay attention to the upper body should be straight, your back should be straight, your hands should be raised above your head, reach out, keep your breathing at a uniform speed, and lie down, approach your legs with your head, relax your neck and back, lie down, get up, and so on. This movement is a relatively simple and universal movement that can be applied after any exercise.

Exercise times: 3 sets of 10-12 reps each.

Exercise 2: Stretch the back of the neck and arm.

Essentials: Stand with your feet shoulder-width apart, keep your body upright, legs straight, lift your hands above your head, place them behind your neck, and elbow your arm.

Bend, grab the arm with your other hand, and press the arm down with a slight force. This movement is mainly used to stretch the arm muscles and back muscles.

Number of workouts: Depends on the actual situation of the workout.

Action 3: Lunge stretching.

Action essentials: Hands on the ground in a prone position, feet open, wider than the shoulders, the whole body as far up as possible, arms and legs to keep straight, try to raise the buttocks, at this time the back should be straight, not relaxed.

The arms are supported on the ground, the upper body and the lower body are at about right angles, and there should be a certain angle between the legs to stretch the back muscles, and then do a push, pay attention to the thighs on the ground, support the hands on the ground, and raise the head. After completing the lift, return to the original position and cycle to do so. This action stretches the torso.

Exercise reps: 3 sets of 8-10 reps each.

Don't take a shower after a workout and just leave! For some fitness novices, this habit of only exercising without stretching may cause you to feel muscle soreness or even not be able to work out as planned. For some people who have been working out for a long time, this habit may increase the risk of injury, and in the long run, it will form a hidden danger and cause risks to the body.

There are better sports equipment at the gym. So generally no one stretches in the gym. Stretching can go to the outdoor field to find sports equipment to stretch. There's no need to spend money on going to the gym.

Gym fitness is normally not stretching, because the gym is basically based on running and lifting weights.

That's because most people don't understand the benefits of stretching, and most people think that stretching has no special use for the body.

In the gym, you don't have to do the most normal stretching exercises, because you can't train them on a regular basis.

Who told you that no one in the gym stretches? All workouts are preceded by stretching.

After fitness, our muscles will be congested, in this case, the muscles will feel swollen and stiff to the touch, at this time stretching can relieve the stiffness of the muscles, the purpose is to let the muscles involved in the exercise relax and return to their original length. Stretching here does not refer to what we commonly call "tendons", but the muscles themselves and the fascia and tendons on the surface of the muscles.

So, what are the benefits of stretching after a workout?

1.Excludes lactic acid build-up

After exercising, the muscles will produce lactic acid accumulation, there will be a feeling of soreness, after stretching, this feeling will be reduced or even disappeared, greatly reducing muscle tension and pain.

2.Prevents muscle adhesion and strain

If you don't stretch for long-term fitness, your muscles will stick and even grow nodules, and in severe cases, muscle strain will occur, such as lumbar muscle strain.

3.Improves athletic performance

After stretching, it can increase muscle extensibility and improve the body's athletic performance ability.

4.Can grow taller

If you don't stretch for a long time, your muscles will be very tight, and stretching can help the shortened muscles to return to their original length, and they will look taller.

5.Stretching can slim the legs

Stretching can help to reduce edema, because people who stand for a long time cause water accumulation, have the effect of slimming their legs, and make their legs look better.

6.Beautify muscle lines

Stretching can make the muscles look more slender, and often not stretching will make the muscles look thick and short, which is not in line with the public aesthetic.

1. Effectively prevent muscle soreness.

The main function of stretching is to avoid damage to the body and prevent muscle soreness after exercise, especially after the end of exercise, it will be more likely to appear this lactic acid, which will lead to muscle soreness.

2. Make the effect of fitness even more.

Stretching can improve the flexibility of the body, help increase the range of fitness movements, make your fitness effect better, and also help the body relax, speed up blood circulation, and provide proper nutrition to the muscles.

It is indeed necessary to stretch after the workout, which is conducive to the relaxation and recovery of the muscles. It also facilitates the return of blood in the skin. It's good for the body.

The question is this, fitness has good health benefits. Stretching should be done after a workout to help relax and recover the muscles and facilitate blood flow.

Stretching is needed after a workout, which is conducive to muscle relaxation and joint recovery. It also facilitates the return of blood in the skin. The repair of various organ systems is beneficial to the body.

Stretching after a workout is good for muscle relaxation and recovery. It also facilitates the return of blood in the skin. It's good for the body.

Hello friends, when you finish exercising, you can do a stretch, which will help the body relax, and at the same time, it can also make the circulation of qi and blood better, and the body is of great help, so many people stretch at this time.

Stretching after a workout is actually a recovery action.

During fitness exercises, the muscles of the body are highly tense. ......After the workout, if you don't do relaxation movements, your muscles will remain tense, and your body will feel uncomfortable. ......Proper stretching can restore fatigue, restore muscle relaxation, and make people feel more comfortable.

Reduce the risk of injury. Stretching before exercise to avoid injury, stretching after exercise is conducive to preventing muscle stiffness and relieving muscle soreness caused by exercise intensity; In other words, if you miss this 10-minute stretching phase after your workout, your risk of muscle soreness and injury during your next workout is greatly increased.

That's right, because stretching resets the joints and muscles of the body, reducing the risk of injury. Stretching before exercise to avoid injury, stretching after exercise is conducive to preventing muscle stiffness and relieving muscle soreness caused by exercise intensity; In other words, if you miss this 10-minute stretching phase after your workout, your risk of muscle soreness and injury during your next workout is greatly increased.

Because stretching resets the joints and muscles of the body, reducing the risk of injury. Stretching before exercise to avoid injury, stretching after exercise is conducive to preventing muscle stiffness and relieving muscle soreness caused by exercise intensity; In other words, if you miss this 10-minute stretching phase after your workout, your risk of muscle soreness and injury during your next workout is greatly increased.

Stretching after a workout also promotes the recovery of our muscles. Because in the process of stretching, the muscles can better absorb nutrients, so that our muscles can. Get effective training.

In addition, you can prevent excessive tension in your muscles, if you are too nervous and do not stretch in the process, the stronger the tension will also affect your physical state over time, which will seriously compress your nerves.

After fitness, the body is hot, and the motor nerves are at their peak, which is equivalent to warming up the tendons at this moment, which is the best stage of stretching. After all, the body no longer looks stiff at this time.

Stretching after the deletion is to promote blood circulation, so that the muscles of the part being exercised are stretched to prevent soreness the next day.

Stretching after exercise helps prevent muscle stiffness and relieves muscle soreness caused by exercise intensity; In other words, if you miss this 10-minute stretching phase after your workout, your risk of muscle soreness and injury during your next workout is greatly increased.

Stretching can fully restore the presence of lactic acid in the muscles to prevent muscle pain after exercise.

Stretching after a workout is mainly to prevent muscle strain, because the muscles are tight during the workout, and this will lead to muscle strain for a long time, so stretching is to allow the muscles to recover!

Post-exercise stretching can relieve muscle soreness, promote blood circulation and prevent lactic acid accumulation, and can also help improve the body's recovery ability, improve the flexibility of the body, reduce the risk of injury during future exercise, improve sports performance, and fully and effectively stretch the muscles is conducive to body relaxation, promote blood circulation, provide nutrition for target muscles, and promote muscle growth. Stretching also relaxes the muscle fascia, prevents muscle stiffness, and beautifies muscle lines.

Stretch after the workout to better stretch the muscles and prevent muscle atrophy caused by the workout.

After exercising, if you don't stretch, it is easy to cause muscle contraction, which is relatively harmful to the body.

After the body, you need to stretch, which can prevent the calves from becoming thicker, let the muscles grow slowly, improve blood circulation, relieve the pressure on the muscles, and have a better fitness effect.

After exercising, the muscles will be in a tight state, full stretching can effectively let the blood circulate, remember not to do it after exercise, the next day there will be soreness, if you just start to contact sports, it is recommended not to exercise excessively, according to your physical fitness can exercise.

Stretching is the most important process in sports, stretching before fitness helps the muscles of the whole body to evacuate, not easy to cause damage to the muscles, especially the small partners who practice strength, must do a good job of stretching first, for newcomers, if you don't know the stretching action, you can ask the coach, remember that each action must be done standard, otherwise it will not have the effect of fitness.

Fitness stretching can reduce muscle adhesion and make the body look more shapely, if you don't stretch, even if you exercise for a long time, the shape of the muscles will not look good, and stretching can increase the flexibility of the body, stretch the ligaments, and allow the muscles to better absorb nutrients.

When we don't exercise for a long time, when we suddenly exercise to a large degree of muscle training, it is likely to lead to muscle strain or muscle tension, the degree continues to increase, and even joint pain may occur, so it is best for us to do some stretching after the workout, which can not only help us relieve the tension of our joints and muscles, but also prevent pain and fatigue the next day. However, if you don't stretch after exercising, you may experience the following two situations. <>

1.Joint pain.

In our daily life, we will find that when we suddenly want to exercise or want to **, if the amount of exercise is too large, there will be leg soreness or waist pain in the morning of the second day, which is because we do not stretch our muscles and joints in time after exercise, which will lead to this condition. This condition indicates that our body is in a state of non-relaxation, and there may be some muscle or joint tension after exercise, so we must pay attention to do more stretching after strenuous exercise. <>

2.Tiredness increases.

When we exercise vigorously, we may sweat or panting, so on the second day, if we do not stretch, we may experience more fatigue, mainly because after we regenerate, on the one hand, we consume our own calories, and at the same time, the movement of the joints may also cause muscle contraction, which will lead to increased fatigue the next day. And sometimes according to the different physical conditions of each person, some people may also have injuries or ligament strain, so we must also pay attention to our rhythm when exercising, not too fast, and it may lead to muscle injury. <>

All in all, if you don't do stretching in time, it is likely to lead to the above two conditions, so you must pay more attention to doing some stretching at ordinary times.