Those who don’t warm up before exercise and stretch after exercise may say, it’s okay.
At this time, you may feel a dull pain in your joints after running for 3-5 kilometers.
Do static stretching after running and dynamic warm-up stretching before running.
Generally, after running or exercise, let the body cool down (jog) for a while, and then start stretching when the heart rate drops to about 120.
Generally, when you sweat a little, you can start formal running training.
4.
At this time, the muscle still has heat and elasticity, and the breath of heart and lung tends to be stable.
If the body always carries out the next training with fatigue, it is easy to cause fatigue accumulation and pain.
If you do not stretch after a run, the muscle elasticity is insufficient, the joints are stiff, and it takes a long time to relieve fatigue.
Do not stretch after a run.
You have to reduce your running or interrupt your running.
Through the cooperation between different muscles and the cooperation of stretching and contraction, our body can obtain the ability of movement.
Non stretching will lead to muscle tension and decreased elasticity, increase local pressure, delay the discharge of local inflammatory factors and metabolic waste, and slow the recovery of fatigue.
However, it is still normal for many runners to drink a few salivas and go home after their daily running.
At this time, the stretching effect is the best, and the stretching is static.
Therefore, stretching can effectively relieve the tension of muscles, ligaments and joints, accelerate the recovery of the body, eliminate fatigue and make the muscle lines look better.
We have been emphasizing that a complete running training includes: warm-up before running, running training, stretching after running and nutrition supplement.
3.
If you do not stretch after exercising for half a year, the shortening of muscle length may be more obvious, the muscle elasticity will further decline, and the muscle tension will continue to increase.
Don’t stretch for three months.
Do not stretch for half a year.
If you don’t stretch after three months of continuous exercise, your muscle elasticity begins to decline and your muscles may be more tight.
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1.
Over time, it will naturally cause injury and pain.
If you don’t stretch after running for one year in a row, your muscle performance will be greatly reduced.
This indicates that you have developed running strain pain, which will cause great trouble for your normal running.
Don’t stretch for a month.
For example: open and close jump, lunge forward, high leg lift, back kick (heel to hip), stride run.
2.
The feeling is not obvious during exercise, but the next day after exercise, there may be some parts of the body, such as fatigue or faint discomfort in the knee joint, which is the manifestation of early strain.
Don’t I run without doing this? Today, let me tell you how not stretching can ruin your sports career! 1、 Why stress stretching? Human muscles have contractility and extensibility.
2、 What happens when you exercise without stretching? Some friends may still think that they used to run without stretching, and now they don’t have pain and other problems? Let’s see how a person who doesn’t stretch after running can destroy his body step by step.
When we are exercising, we often need to constantly exert force to keep a specific muscle group in a Contracting State.
At this time, joint pain may occur in the middle and later stages of exercise, and the pain and fatigue may be more obvious the next day after exercise than before.
If it takes longer, a good rest should also be an important part of running training.
In addition, the problem of heavy and stiff running posture caused by the decline of muscle elasticity will also make the joints subject to greater impact during running.
3、 What are the precautions for stretching? Since stretching is so important, can you really stretch? 1.
Further aggravate the tense muscles and create a vicious circle.
Stretching is to improve the state of too stiff and tight muscles through specific actions, exercise the stretching ability of muscles and tendons, increase muscle elasticity and joint flexibility, and store more elastic potential energy during exercise.
If you have started exercising 2-3 times a week and haven’t formed the habit of stretching after exercise, you won’t feel much, but your muscles have begun to tighten.
Good muscles should be soft but elastic.
The muscles feel hard, the muscles are obviously too tense, the muscle elasticity decreases obviously, and the flexibility and flexibility of the joints will be greatly reduced.
The excessive impact force is superimposed continuously, and the seeds of strain injury are buried.