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I'm sure you've all seen or experienced this situation: Once you get to the gym, you warm up and start the main workout, but then you rush back without stretching at the end because you don't take stretching seriously. The stretching exercises done before and after sports are actually what we often hear about flexibility training.
Flexibility is one of the important physical qualities of human beings. Sports medicine research shows that people who often do flexibility exercise not only look at the overall coordination from the appearance, but also move flexibly and dexterity in daily life activities.
Especially for people who often carry out flexibility training, they rarely suffer from cervical spondylosis, lumbar disc herniation, periarthritis of shoulder, low back and leg pain, and sprains of shoulder, waist, knee, ankle and other joints rarely occur. This shows that regular flexibility exercise is good for our health.
Benefits of flexibility training
1. Flexibility training can expand the range of motion of joints, improve the flexibility and coordination of physical activities, and effectively avoid and reduce the harm to the body, especially when accidents occur.
2.Flexibility training will reduce muscle and ligament tension, reduce muscle fatigue
3. Flexibility training can increase the elasticity of muscle ligament, accelerate the blood flow speed of muscle ligament, and delay the aging speed of muscle ligament.
Basic requirements and precautions for flexibility training
1. Time and frequency of flexibility training
Beginners should hold each stretch for about 20 seconds, starting near the point where they feel pain. Repeat the exercise only once for each muscle group in the body. Then, gradually lengthen the duration of each exercise (until you can hold it for 1 minute) and increase the intensity (if you can do it painlessly in your "stretching zone"). Once you've done this, repeat the move (i.e. from being able to complete the move and hold it for 20 seconds, gradually increasing the time to 1 minute). The movement should not be too intense in practice to prevent strain. If you want to improve flexibility, do stretching exercises at least 3 times a week.
2. The intensity of flexibility training
People practicing flexibility should practice slow, relaxed, controlled and painless exercises, regardless of their level of exercise. Because if you move too much, you can pull your muscles at any time. Muscles may feel sore when stretched, but should not be overstretched and cause discomfort. The strength of the stretch changes as the range of motion of the joint increases. With the improvement of flexibility in the exercise process, the exercise intensity should be gradually increased, so that "acid, pain reduction, numbness stop". Before performing intensive muscle stretching exercises, you must warm up sufficiently to make your body warm and sweat, and reduce the viscosity of muscles and ligaments.
3. External temperature during flexibility training
The temperature outside is too high or too low, will affect the condition of the muscle and the ability to stretch. When the outside temperature is high, you can do stretching exercises after a slight warm-up exercise. If the outside temperature is low, you should do sufficient warm-up exercises until you sweat slightly before you can perform flexibility training.
4. The DOS and Don 'Ts of Flexibility Training
"Do" : Stretch the major muscle groups in your body. Stretch two to three times a week. Breathe deeply. Try to breathe deeply at the end of each stretch. Stretch moderately. Feel the tendon stretch, but do not tingle.
"Don't" : Don't stretch a muscle group that hasn't warmed up. The muscle you are stretching must be the target muscle you just trained to stimulate, otherwise it is easy to get injured. If you haven't done strength training before, warm up with at least five minutes of low-impact cardio before stretching. Stretching should not be too violent. Explosive stretches can cause dangerous injuries to the target muscles.
Common flexibility exercises
1. Neck stretch
Sit in a chair, fingers clasped, knuckles pressed against chin; Inhale to extend the front of the neck to raise; Exhale your hands to the back of your head, chin to your collarbone, and hold for 20 seconds. Drop your right hand and support the floor on the right side of your body. Place your left hand on the right side of your head and pull the head to the left, extending the right side of your neck. Hold for 20 seconds, then switch sides.
2. Chest stretch
Reach your arms back and lift them up as far as you can, grabbing the arms or back of the chair. Inhale without moving, exhale leaning forward, chest out, head up, shoulders open, imagine chest forward, shoulders back, pay attention to sinking shoulders. Hold for 5 to 15 seconds, breathing evenly. Exhalation restores the body.
3. Back stretch
Reach your arms out in front of you and bury your head between them. Keep your back flat and press down. Make sure you see which one is right!
4. Leg stretches
Stand with your feet shoulder-width apart. Hold the chair with your right hand, hook up your left leg and squeeze your left ankle towards your hip with your left hand. We need to maintain a standing position and feel a tug on the front of your thigh. Instead, place your left leg on a low stool, place your hands above the left knee joint, and slowly lean forward, feeling the stretch behind your thigh. Hold both for 15-20 seconds!
5. Forearm stretch
Starting position: Sit upright on the mat with your upper body, your left hand straight in front of you, palm up, fingers facing forward, and your right hand holding your left palm. Stretching method: Stretch the palm downward and backward with the right hand, and rotate the palm inward at the same time (thumbs down).
6. Waist and abdomen stretching
Sit on a yoga mat; Straighten the left lower limb, and place the right lower limb over the left lower limb on the lateral side of the left knee joint; Position your right hand behind your body, keeping contact with the ground; The left elbow joints push the right knee joint to the left until there is tension in the waist. The abdominal stretch involves lying on your stomach on a mat with your hands supporting your upper body and feeling the tension in your abdomen until you feel the tension in your muscles.
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