How should I stretch when working out? What is the right way to get fit, leg stretches?

Introduction: People who regularly exercise or exercise regularly know that they must stretch after exercising, otherwise it will cause a feeling of muscle soreness, which is very uncomfortable. So the topic I want to share today is how to stretch when working out.

1. How should I stretch when exercising?

You can lie flat on the ground, stretch your hands forward, keep your legs and feet tense, and lift your abdomen slightly upward, but don't leave the ground with your buttocks on the ground, and hold on for 8 to 10 seconds to complete the stretching action. When you are on the ground, try to lift your upper body up, keep your lower body still, support your entire upper body with your hands, and look upwards with your eyes, so that your head and back can also be effectively relaxed. You can also adopt the independent posture of the golden rooster, with one foot on the ground and one foot off the ground.

And close to the buttocks, press the instep with both hands, and hold on for 8 to 10 seconds to complete the stretching action. You can also put one foot on a supported object, so that the instep and calf are at 90 degrees, so that the calf has a strong soreness, and you can complete the stretching action by holding it for 8 10 seconds.

2. What are the benefits of stretching?

Correct stretching can reduce the risk of exercise, protect the muscles, and avoid muscle strains and injuries. And it can make the body more flexible, and it can also do some difficult movements and stretch better. It can not only promote blood circulation, but also reduce muscle soreness, and can smoothly replenish the substances needed by muscles.

It can relax the whole person, soothe tight muscles, make the muscle lines look more beautiful, and adjust the balance of the human body. In the process of training, the human body is more calm and calm, so that the subsequent movements look more smooth. Moreover, regular stretching can also prevent the occurrence of chronic diseases, because blood vessels are very important to the human body, and once the blood vessels are blocked, there will be great health problems.

Stretching can not only protect blood vessels, soften blood vessels, but also exercise blood vessels, which will make blood vessels better constricted. It can also avoid the rupture of blood vessels due to increased blood pressure, which affects health.

1.Stretch your ankles with your knees bent, your hands on the tips of your toes, and your back straight. 2.

Stretch the front of the thigh and ligaments, bend the left knee, straighten the left leg, and cross the ten fingers behind the body and extend from behind. 3.Open your hip bone, bend your left knee, place your left calf between your arms, clasp your fingers together, keep your back straight, and feel the stretch at the base of your thigh.

You can do some head pressing movements, and you can also do some kicking movements, so that you can get a good stretch and also get yourself a very good warm-up.

There are many leg stretching movements, which are roughly divided into front thigh stretching, calf stretching, groin stretching, back thigh stretching and other stretching movements. Patients can choose to go to a professional gym and use fitness movements under the guidance of a fitness instructor to exercise their thighs.

The front thigh stretching exercise is the simplest stretching exercise, the patient does not need special equipment to exercise, grasp the fixed object with one hand to maintain body balance, and at the same time use the other hand to grasp the instep on the same side, and then slowly stretch to the same side, hold for 15 seconds, you can change to the other leg, this action is a thigh front stretching exercise, which can exercise the muscles of the front of the thigh.

Positive pressure: Stand facing the bar, feet facing forward, raise your foot up, rest your left foot on the bar, and straighten your lower leg.

Inhale: Stretch your spine and raise your hands above your head.

Exhale: Fold your arms forward with your upper body, allowing your abdomen to find your thighs.

Hold for about 30 seconds and then switch sides.

3 sets of 30 seconds each.

2. Side pressure: Stand side-to-side with your toes facing forward.

Open your right leg to the right side of your body and place your right foot on the bar.

Inhale: Extend your spine and raise your hands above your head.

Exhale: Bend the arm strap to the right side of the body.

Hold for 30 seconds and then switch sides.

3 sets of 30 seconds each.

When stretching, pay attention to the sequence of each stretching action, keep it for about 30 seconds, and accompany it with regular breathing. Before stretching, you should first understand the muscle structure of the legs. Gradual stretching is the only way to effectively stretch the stretch.

Stand facing the bar with your feet facing forward, lift your left foot up, rest your left foot on the bar, and keep your lower leg straight.

Inhale: Stretch your spine and raise your hands above your head.

Exhale: Fold your arms forward with your upper body, allowing your abdomen to find your thighs.

Hold for about 30 seconds and then switch sides.

3 sets of 30 seconds each.

Don't bend your knees, then just stand your feet against the wall, and pay attention to the calves to stand straight, so that the effect of stretching can be done.

It is best to move first, in order to increase the movement, the entity should be slower, gentle, do not press hard, try to press the legs down, pay attention to make the toes as straight as possible, keep a taut state, and carry out some other simple warm-up exercises after pressing the legs, so that the body can maintain the best state of movement.

The most correct way is to extend the right leg and press the left leg, then you can extend the left leg and press the right leg. This method is very correct and effective.

The correct way is to lunge the leg press, which can be very effective in stretching the leg.

It is necessary to warm up first, which must be done before stretching, otherwise you may be strained. Then the process of stretching is gradually strengthened, not continuously pressed, but pressed one at a time.

The significance of stretching training is many, the so-called tendon length of an inch longevity of ten years, when we are born, the flexibility of our body is relatively high, and the flexibility of the body will gradually decline with age. Especially in old age, you will find that your body becomes stiff, you can't complete many yoga-type movements, and you are prone to osteoporosis problems.

1. Relax your body

Tired from going to work every day and worried about affecting your work performance? When the body is sore, stretching helps to relax the tense muscles and also helps to relax the body and bring the body to a peaceful state.

2. Improve the coordination of the body.

For those with too stiff or stiff muscles, stretching can help improve body coordination, help maintain flexibility and flexibility, and make it easier for you to move.

3. Improve fitness performance.

We all know the importance of stretching before exercise, which can help protect muscles from injury, stretch tense muscles, help improve body flexibility and blood circulation, and enhance sports performance.

4. Improve posture.

Prolonged poor posture may lead to ligament strain, causing body aches. Stretching specific muscle groups can help improve muscle balance, which in turn normalizes posture and enhances beauty.

5. Prevent back pain.

Frequent backache and back pain? In fact, it has a lot to do with your back, and stretching helps to strengthen the back muscles and prevent muscle tightness, thereby helping to reduce the chance of back muscle strain, and also help reduce back pain.

6. Relieve stress.

If there is too much mental stress, the muscles of the body will also contract as a result, causing them to become more and more tense. So when stress occurs, you may wish to stretch more to help relieve stress on the one hand, and help strengthen the body on the other.

Everyone should be hospitalized, not blindly follow the trend and stretch, but consider from their actual physical condition to see if they are suitable. In addition, it is also necessary to master the correct methods and practices, correct and moderate stretching, which is conducive to health and longevity, and there is a risk in doing it wrong, and friends who are not suitable for this kind of exercise can choose other suitable for themselves, but the places that need to be noted are similar, and the correct exercise and ability are the premises.

Stretching before fitness can avoid injury during fitness, stretching after fitness can relieve muscle congestion, let muscles be relaxed, avoid muscle soreness and other symptoms, stretching also has a fat-burning effect, can shape leg lines, to achieve the best effect.

Fitness to muscle stretching can effectively relieve the body muscles, relieve muscle congestion and effectively reduce the soreness of the body muscles, stretching can also be a good way to relax the body to avoid discomfort or injury.

Doing so can make the legs more flexible, can better exercise relationships, can avoid sprains, is good for physical health, can avoid some joints and muscles aging.

Introduction: In reality, many people who exercise in fitness do not know why they want to stretch before and after exercise. Stretching before exercise, like the spice we sprinkle when cooking, can make the food taste fresher, maximize the fitness results, and minimize the possibility of injury during exercise.

Stretching after exercise is like a cleanser. Including washing dishes and chopsticks, effectively relieving body muscles, relieving muscle congestion, effectively reducing the soreness of body muscles, relieving physical discomfort, etc.

There's a proverb that says it's good to help your legs stretch properly, both before the gym and in your daily routine. For example, before starting an 800-meter jog or a 50-meter sprint, it is necessary to do a correct leg stretch, otherwise you will lack warm-up and injure yourself during the run. And we should also do leg stretches after doing exercises.

After running, if you don't stretch your legs, your calves will become very thick, which is certainly not the result that girls want.

Relaxing the body during stretching gives muscles, ligaments, and tendons a sense of tension movement. Breathing helps the body pump oxygen and blood to muscles and other areas. If you have an old injury, you can do targeted stretching exercises alone, but pay attention to strength.

If you feel your muscles tight and sore during stretching, change them methodically and slowly increase the intensity. When the floor is too hard, it is best to stretch on a yoga mat to avoid discomfort or injury.

**Shaping for many female friends, is a lifelong pursuit, beauty-loving women have endless requirements for the figure, than to be thin more than to become symmetrical and proportional. Stretching exercise can help women reshape the line of the legs, make the legs look more smooth, at the same time, regular stretching can also make the muscles more beautiful, can effectively promote fat burning, and the effect is also better.

Doing so can avoid injuries and warm up in advance, so that the fitness effect is better, you can avoid muscle soreness, and there will be no ***.

Benefit 1: Stretching can effectively improve the flexibility of muscles, so that your muscles will not be strained due to too stiffness, and can also reduce muscle congestion.

Benefit 2: Improve physical problems, so that your body can enter the state of exercise in advance, and reduce the risk of injury during exercise.

Benefit 3: Stretching can also be used as a warm-up exercise to help you complete the exercise better.

Benefit 4: Insist on doing stretching exercises after exercise, which can relax your muscles without causing muscle congestion, and can also help your muscles recover and grow.

This is done to protect your legs, and it is very important to warm up before the gym, if you don't warm up, there is a high chance of muscle strain.

The main purpose is to be able to keep your legs from cramping during high-speed running, so you need to stretch in advance to adapt to high-intensity exercise.

It is to warm up, but at the same time, you should also move your muscles and bones to avoid strains during the fitness process, and to warm up your body in advance.