Muscle stretching (figure)

2021-03-10 03:20:16

First, why do muscle stretching?

Stretching muscles during strength training and after training, especially stretching muscles after training can speed up the recovery process. During training and after training, the muscles are shorter than their natural length. About two hours after the end of the training, the muscles can return to their natural length, but by stretching the muscles, they can return to the natural length more quickly. This means that the recovery and regeneration process can start faster.

Numerous studies have shown that good static stretching can enhance your performance in strength training and effectively reduce delayed muscle soreness. Stretching exercises before and during training help to expand the range of motion and avoid injuries. After training, stretching exercises can promote recovery, reduce pain, and increase flexibility.

Second, some attention to muscle stretching

1 , can be carried out before training, between groups or after training.

2 , when doing stretching exercises, the action should be slow and gentle, do not exercise quickly, so as not to put too much pressure on the connective tissue, so that the muscles and ligaments do not have enough time to adapt.

3 , keep the static stretch for 15-30 seconds.

4 , never reach the pain point, if you feel pain, you should give up a little. Stretching exercises should not be painful.

Third, the common muscle parts stretching diagram

Pectoral muscle stretching:

Shoulder stretch:

Back muscle stretching

Stretching of the biceps femoris:

Quadriceps stretching:

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