In this case, stretching may make the body form a feedback loop, and make the body continue to enter a state of tension, unable to relax
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Correct approach When stretching before and after running, the range should be limited to dynamic stretching and static stretching
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In this way, not only the damage can be avoided, but also the best benefit can be obtained from the stretching activities
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Some students will shake their bodies during static stretching, which needs to be avoided
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Stretching is an active recovery, as important as sleep
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So if there is pain, it is always the best choice to find a doctor
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Targeted stretching can also shape your body
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Error three Stretch with a painful body Why wrong It sounds like everyone knows the mistake, but everyone is doing it
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The whole stretching process is: stretching isometric contraction relaxation static stretching
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Such active recovery can also speed up the effective “blood return” of the body during sleep
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Proprioceptive neuromuscular stretching (PNF) was recommended in the study
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For example, back muscle group exercises: · sit on the chair, grasp the chair seat with both hands, and lean back for 6-10 seconds· Relax for 2-3 seconds· Then lean forward with your chest close to your legs for 6-10 seconds
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Stretching can improve your flexibility, promote body recovery and reduce the probability of injury
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Stretching is active to let the muscles in the body relax and open, so that Qi and blood are unobstructed
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If you want to avoid injury, you need to pay attention to all-round changes, including running posture, physical condition, whether you have a good rest, and how to eat
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If you don’t have time to read the long talk now, just remember one thing: when you run, you need to keep your muscles relaxed
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Correct approach The correct way is to limit the time of static stretching to 30 seconds or less
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Error six Stretch only before or after a run? Why wrong If you have some parts that are tight for a long time, you need to spend more time relaxing your muscles
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Correct approach If you have abnormal pain during or after running, you need to consult a professional doctor immediately
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Just stretch until the muscles are tense
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Error two Rebound when stretching Why wrong Springback shock when stretching will make muscles and tendons exceed their maximum strength and cause injury
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If there is pain in the body, stretching is bound to aggravate the pain (beyond the typical discomfort caused by stretching), greatly affecting the contraction rate of your muscles
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Correct approach If pain occurs during exercise, stop stretching the area immediately, take an active rest and seek help from a medical expert
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Let yourself reach a stretch, extension, flexible posture
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Correct approach It’s better to run less than 10 minutes and sleep less than a quarter of an hour, but also to add stretching to life and put stretching in a more important position than running
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Even for professional athletes, dynamic stretching is enough in most cases
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We have also written a lot of specific running technology articles, which can be viewed in the history search keyword “technology”
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If you run every day, you must know what stretching is all about
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Error 5 Stretch as soon as you feel tight Why wrong Not all tissues need to be stretched
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If you are suffering from excessive muscle pressure due to the wrong way of running, resulting in injury or motor dysfunction, the sense of tension may be caused by the nervous system maintaining muscle position (for example, neck stiffness after excessive cervical flexion and extension injury)
We have selected 6 representative and common stretching errors to help you avoid them today! Error one Each stretch, the longer the better? Why wrong Static stretching for more than 60 seconds will degrade your performance
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It is true that more sleep can restore body fatigue, but sleep is passive waiting for the body to repair
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However, it is worth mentioning that not all stretching are beneficial to sports《 In a paper published in the Journal of strength and training research, more than 50 studies on flexibility and running efficiency were reviewed, and the exact conclusion was drawn: some stretching movements can actually make you run less efficiently, or even reduce your original running speed
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This stretching can be done in the office at ordinary times, and the muscle stretching of other parts of the body can be done in turn
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Slow down the repair speed of the body, and even make the physical condition worse
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Keep each stretch between 10 seconds and 30 seconds, and do 2 to 4 stretches
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When the muscle stretches for a long time and the muscle stretches to pain, the body will resist stretching by stretching reflex
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Originally, stretching is used to help you improve flexibility and repair your muscles
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Using willpower and physical strength to support running is also one of the important reasons for running injuries
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Never stretch beyond comfort
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It should be noted that: · every action should be rhythmic, not too fast and too fierce· Don’t hold your breath· The frequency of each movement should be determined according to one’s own physical strength# Let’s talk in the comments section# 「 How do you stretch before and after running? Do you think stretching is a waste of time? “.
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Correct approach If there is always tension, it is likely that your running posture is not right and your technique is not in place
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Never continue to exercise
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Error four Expect stretching to completely protect you from injury freeimages.com Why wrong At present, the scientific community has not determined that effective stretching can prevent injury, that is to say, we can not take stretching as a panacea to avoid the risk of injury
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Many students often ask us some professional pain questions in the background, some of which we can answer, but most of them need more information to determine the specific situation
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Specifically speaking, stretching is to stretch the tense muscles and increase the range of motion of the joints
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Regardless of the physical condition, it’s not the tough guy, but the fool
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