Stretching exercise is a fitness method. Stretching exercises can make the coordination between ligament muscles and joints and joints softer and reduce the possibility of injury. Including active stretching and passive stretching.
The so-called active stretching refers to mainly relying on the power of contracting muscles, rather than other external forces to keep the action in a certain position. The advantage is that it can increase the flexibility of the action and the power of contracting muscles. The so-called passive stretching refers to the use of one’s own body weight or equipment to keep the limbs in a certain stretched position. It is a slow, relaxing stretch, and it can also reduce the excitability of nerves and muscles. It is a good way to relax after exercise.
When doing active stretching exercises, it should be noted that it is difficult to maintain active stretching. Under normal circumstances, it is difficult to maintain active stretching for 15 seconds, so general active stretching Hold the posture for 10 seconds, it doesn’t take too long.
The so-called passive stretching refers to the use of one’s own body weight or equipment to keep the limbs in a certain stretched position. For example, raise the leg and maintain a certain posture with the help of hands, or put it on a step to maintain a certain posture.
Passive stretching is a slow, relaxing stretch, and it can also be expected to reduce nerve and muscle excitability. It is a good method that can be used when relaxing after exercise.
Although many professional coaches and the media in the industry have painstakingly warned friends who love sports to pay enough attention to stretching activities before and after exercise, it is still normal for gym members to start training and return home after training. Many members think that coming to the gym to sweat is fruitful, but is this really the case?
Why do we need to stretch? To answer this question, we should first understand how muscles work. Human muscles are equipped with contractility and extensibility. Through the coordination of different muscles, stretching and contraction, we can obtain the ability to exercise. Good muscles should be soft but full of elasticity, so as to support us to meet various challenges. When we are exercising, we often need to exert constant force to keep certain muscle groups in a contracted state. But the muscles have memory. Long-term exercise enhances the muscle contraction ability, but also shortens the muscle length, weakens the stretching ability, and reduces the flexibility, which directly affects the stretch and flexibility of the exercise, such as the bulky and rigid running posture Wait.
The function of stretching is to improve the state of excessive stiffness and tightening of muscles through specific actions, exercise the stretching ability of muscles and tendons, increase muscle elasticity, and store more elastic potential energy during exercise. For example, when we want to jump up a step, the thigh muscles are quickly elongated in the process of bending and squatting, and then the muscles quickly rebound and contract to make the body jump. If the knees are straight and only relying on muscle contraction to complete the action, it will become a zombie jump. Stretching is not only the key to improving muscle performance, but also the guarantee of sports safety. Frequent tightening of muscles will increase local pressure, produce local inflammatory factors, obstruct the excretion of metabolic waste, and muscles are prone to fatigue. In the long run, it will naturally cause sports injuries. In addition, due to lack of stretching, muscle elasticity is reduced, and physical posture is prone to problems such as stiffness. Incorrect movement posture causes continuous superposition of impact force during movement, causing sports injury and pain. The pain itself can also lead to muscle protective spasm, further aggravating muscle tension and creating a vicious circle.
If you still can’t get the results you want after working out, then you may have encountered muscles
The problem of too tight. Ashley Bolden, a celebrity personal fitness trainer from Los Angeles, said: “If one of the muscle groups, like your quadriceps, is stiff, it will affect the function of other muscles, such as the gluteus maximus.”
The result of muscle stiffness is that the exercise effect is reduced, and there is even a risk of injury. However, according to the latest research, stretching before training is more likely to be injured during training. You should do jogging and other exercises for five to ten minutes to warm up. Traditional stretching exercises allow you to bend your body for a long time. This is not the best way to increase flexibility. select. Bolden invented the “Stretch and Fire” exercise method, which uses motion decomposition technology. The principle is to stretch one muscle group while contracting another muscle group. This will trigger a muscular response and increase your flexibility.
Exercise area: piriformis (a muscle of the buttocks)
Start in the starting position of a push-up, with both hands on the ground. Raise the left knee and raise it close to the shoulder, with the ankle on the right hip. Use your forearms to support your body, put your right foot down, and land on the back of your instep. Keep your chest up and your eyes staring at the ground; if you are flexible enough, you can lower your chest to the ground and put your hands straight in front of you.
Contract the abdomen, tighten the muscles of the pelvic floor, pull the gluteus maximus, and at the same time bend the toes on the ground, and press down hard on the heels. Do this 5 times for each of the left and right feet, bend your knees and relax each time.
Exercise area: lower back
Sit on the ground with knees bent, feet on the ground, about 30 cm from the hips. Place your hands under the foot sockets with your elbows facing outward. Lean back, tighten the muscles at the bottom of the pelvis, and at the same time, lower your abdomen, and bend your back. Inhale through your nose and exhale while further retracting your abdomen, and raise your left foot, place your heel on the virtual “wall”, and retract your toes back, while at the same time, press your right foot downwards.
Return to the starting position and repeat the above actions, doing 5 times, swapping the left and right feet, and doing 5 more times.