Stretching after a workout is a very important set of exercises. She needs to pay no less attention than the warm-up performed before the training. The hitch allows you to give more efficiency to the exercises, to tone the muscles and help reduce pain.
What is a stretch?
- Passive . This is when tensile force is exerted on you from the outside. This is done by another person or simulator. Such a stretch should be done slowly, to control your movements.
- Active . Such a stretch after training for girls requires that all muscles be involved during exercise.
- Ballistic . It implies fast jerking techniques. However, one must be extremely careful in its implementation, because one incorrect movement can lead to damage to connective tissues.
The main benefits of stretching at the end of a workout
Stretching after strength training for girls has a number of pronounced advantages:
- It relaxes the body, reduces tension in the ligaments and muscles.
- Prevents injuries such as muscle strain and deformation.
- Improves overall coordination, allows you to move freely.
- Stimulates proper blood circulation.
- Accelerates the regeneration of injured muscles.
- Develops concentration of movement.
- Cleans the mind and just lifts your mood.
How to stretch?
Stretching after a workout in the gym is very important. It will allow you to feel more energetic, stretch your muscles and get rid of pain after performing strength exercises. The main thing is to know how to properly perform it.
Helpful hints:
- During stretching, try to linger for 30 seconds in each position, do not make sudden movements.
- You need to breathe deeply and slowly, remember that you have nowhere to rush.
- The body must be completely relaxed, otherwise the hitch will not affect the muscles.
- Concentrate on stretching, mentally imagine how your muscles relax, how pain disappears.
- Stretching should be done only on warm muscles, so immediately after training, proceed to its implementation.
- Do not drink water before doing the exercises. Stomach fill up - and you can’t relax the body normally in order to qualitatively make a hitch.
Stretching the calf muscles: exercises
- Starting position - stand straight. We grab the foot of the right leg with the right hand, then slowly we bring to the buttock. In this position, we remain 30-40 seconds, a similar exercise is repeated with the left foot.
- With both hands lean well against the wall, hands should be at chest level. Then step back so that you feel a slight stretch in the hip area.
- We sit on the floor, legs spread apart to the extent possible. We begin to carry forward inclinations, hands touch the floor. Stretching after a workout must necessarily include this exercise. It strengthens not only the calf muscles, but also the back.
Spinal Stretching: Exercise
- The first stretching exercise is the famous “cat pose”. We get on all fours, slowly bend the back down, while you need to look up. In this position, hold on for about 15-20 seconds, then slowly bend the back in the opposite direction. The gaze should be directed downward. We stand for 15 seconds and in no hurry we return to the starting position.
- You will need a chair to complete this exercise. We sit on it, stretch our arms forward, you need to do this with all our strength until you feel that the spine is also stretched out. Torso cannot be moved. This is a very useful stretch after a workout, it tones the muscles.
Lumbar stretching exercise
After strength training, we very often encounter the fact that after a few hours the lower back begins to hurt badly. It sometimes hurts to take even a few simple steps. This happens because we skip such an important part as stretching after a workout. Its implementation is simply necessary in order to relax the muscles a little.
To stretch the lower back, the following exercise is performed:
- Starting position - sitting. Keep your legs in front of you, lean forward with the whole body, while the back should remain flat. Hands touch the tips of the toes and hold in this position for 20 seconds, then slowly straighten.
Stretching for all muscle groups
Training cannot be finished abruptly, and this is precisely what hitch is for. In other words, this is a gradual decrease in the load, due to which the muscles will then not hurt.
Exercises:
- We lie down on your back, stretch your right leg forward, and the left leg remains bent at the knee. We extend the left hand to the side, and put the right hand on the knee of the left leg. We press our shoulders as far down as possible so that it feels as if you are pushing them into the floor. After 20 seconds, we change the legs and do everything the same way.
- Lie down on your stomach, stretch your legs back so that they remain straight. The palms support the floor, only the shoulders work. We try to raise the torso up only with the shoulders. Try to reach as high as possible.
- We kneel and lean forward. The right hand should be stretched forward, and the left hand retracted. Now try to lower your shoulders as close to the floor as possible while not helping with your hands.
- We become even, feet set shoulder width apart. We spread our arms to the sides as much as possible, while the palms are open. The exercise must be performed slowly so as not to accidentally tighten the muscles.
Do I need stretching after training?
The exercises described above are mostly very simple, and it might seem like they are no use. Therefore, many beginners very often ask the question of whether muscle stretching is necessary after training.
Strength training leads to the fact that the muscles begin to contract and tighten. And a person needs a stretch so that the muscles stretch back, and tension relaxes from them.
If you do not hitch, then you will not only feel pain the next day, but it will be difficult to just get out of bed and perform simple everyday movements. And, of course, there will be no talk of going to the gym again.
Stretching after strength training is a must for everyone. And it doesn’t matter how intensively you practiced and on which simulators. Use the exercises presented and useful tips, then your exercise will bring good results in a short period of time, while you will not encounter such a problem as muscle pain.