Slow down the repair speed of the body and even worsen the physical condition.
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Why stress stretching? Human muscles have contractility and extensibility.
If the body has pain, stretching is bound to aggravate the pain and greatly affect the contraction rate of the muscle itself.
At this time, the stretching effect is the best, and the stretching is static.
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Before running, we usually use dynamic warm-up action, which should not be confused with stretching after running.
If the conditions permit, bring the foam shaft and yoga mat.
As a result, there will be no rebound after a long time.
Click to view the necessary full set of stretching actions before and after running! In fact, any stretching action will have a variant.
We have also pushed a full set of stretching actions for you before.
Wrong reason: static stretching for more than 60 seconds will reduce your sports performance.
The pain will cause great trouble for your normal running.
If you don’t stretch for a month, 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.
Generally, when you sweat a little, you can start formal running training.
Good muscles should be soft but elastic.
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.
Stretching is an active recovery, as important as sleep..
Stretch when you feel tight.
Wrong reason for stretching with a painful body: stretching is used to help you improve flexibility and repair body muscles.
What are the precautions for stretching? Since stretching is so important, can you really stretch? 1.
If you have 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 (such as neck stiffness after excessive flexion and extension injury of cervical spine).
But there are still damage problems.
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This shows that you have run strain pain.
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.
If you don’t feel pain, then this stretch has no effect.
Do static stretching after running and dynamic warm-up stretching before running.
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However, it is still normal for many runners to drink a few salivas and go home after their daily running.
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.
Hope stretching can completely protect you from injury.
Although stretching is good, you can’t pull hard.
Stretch only before or after exercise.
When the muscle stretches for too long and the muscle stretches to pain, the body will resist stretching through stretch reflex.
After stretching, you should not feel the pain in the original stretching position, otherwise it may be a strain.
Don’t stretch for three months.
The excessive impact force is superimposed continuously, and the seeds of strain injury are buried.
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When we exercise, we often need to constantly exert force to keep a specific muscle group in a contractile state.
If you feel tension in some muscles after stretching, you can stretch again.
You can experience the different parts of the pull-down and extension under the slight adjustment of the process.
Stretching in this case may keep the body in a state of tension and unable to relax.
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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At this time, the muscle still has heat and elasticity, and the breath of heart and lung tends to be stable.
Running mainly involves the lower body, but the stretching of the upper body, such as the stretching of shoulder, back and neck, can not be ignored.
To control the intensity, generally in the range of slight pain to tolerable pain.
Stretch the whole set from the neck, shoulder, back, waist, hip joint, inner and outer sides of thighs, front and rear sides, front and rear sides of lower legs for at least 10 minutes or even 20 minutes.
Generally, after running or exercise, let the cold body (jog) first, and then start stretching when the heart rate drops to about 120.
Stretching should take a certain time.
Stretching usually starts from the upper body, so after stretching the shoulder, back and neck, then the stretching of the back, abdomen, hips, thighs and lower legs…
Wrong reason: if you have long-term tension in some parts, you need to spend more time relaxing your muscles.
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Why? It turns out that they have five misunderstandings about stretching, which seriously affect their stretching effect: 1.
Otherwise, it’s easy to pull.
The longer they stick to each stretching, the better.
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Through the cooperation between different muscles and the cooperation of stretching and contraction, our body can obtain the ability of movement.
Stretch five misunderstandings! Many runners know the importance of stretching and will stretch accordingly before and after exercise.
Do not stretch for half a year.
Running professors concentrate on serving runners and provide training, rehabilitation and equipment! We have been emphasizing that a complete running training includes: warm-up before running, running training, stretching after running and nutrition supplement.
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During exercise, the feeling is not obvious, 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.
Wrong reason: at present, the scientific community has not determined that effective stretching can prevent injury, that is, we can’t take stretching as a panacea to avoid injury risk.
It’s like the rubber band has been stretched straight.
If the body always carries out the next training with fatigue, it is easy to cause fatigue accumulation and pain.
The strength of stretching should be moderate.
If it takes longer, a good rest should also be an important part of running training.
Do not stretch after a run.
Stretching should be targeted.
Those who don’t warm up before exercise and stretch after exercise may say, it’s okay.
You have to reduce running or interrupt running.
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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 don’t stretch after running for one year in a row, your muscle performance will be greatly reduced.
After you finish running, you can relax the muscles more deeply by rolling the foam shaft.
In addition, the heavy and stiff running posture caused by the decrease of muscle elasticity will also make the joints subject to greater impact during running.
The muscles feel hard, the muscles are obviously too tense, the muscle elasticity is also significantly reduced, and the flexibility and flexibility of the joints are greatly reduced.
At this time, you may feel a dull pain in your joints when you run for 3-5 kilometers.
Wrong reason: not all tissues need to stretch.
Don’t I run without doing these? Today, let me tell you how not to stretch can ruin your sports career! 1.
If you feel particularly painful and pull hard, you can easily hurt yourself.
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.
If you do not stretch after half a year of continuous exercise, the shortening of muscle length may be more obvious, the muscle elasticity further decreases, and the muscle tension continues to increase.
For example: open and close jump, lunge forward, high leg lift, back kick (heel to hip), stride run.
Further aggravate the tense muscles and create a vicious circle.
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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 take a look at how to destroy your body step by step without stretching after running.
Over time, it will naturally cause injury and pain.
Generally, an action should not be less than 30 seconds, but not too long, preferably about 30-50 seconds.