Stretching after exercise: a set of exercises and mechanism of action

Novice athletes believe that stretching after exercise is not as important if a good warm up before class. But in fact, it should be understood that the warm-up is needed to heat the muscles and the circulatory system run, stretching - to increase flexibility and improve the elasticity of the muscle groups. Do I need to stretch after a grueling workout, or it is better to forget about it - this article will tell.

Stretching after exercise: a set of exercises and mechanism of action

Physiology

Experienced athletes know that muscle strength is directly dependent on their amplitude reduction. The growth potential and the potential of the muscle fibers associated with a difference in the compressed and stretched state. For growth is sufficient to achieve greater contractile amplitude, which can be increased by increasing its elasticity, which is necessary and stretching after a workout and before.

Warm up before training reduces the risk of injury, increases the strength of the muscle fibers and makes them more flexible. Repeated studies have shown that such stretching is a guarantee of flexibility. Through these exercises the joints become more mobile, and motion - coordinated. Professional athletes often stretched during exercise, to always maintain the elasticity at a decent level.

Stretching after exercise: a set of exercises and mechanism of action

After the strength exercises work the muscles become clogged, and the fibers are damaged and in urgent need of restoration. Stretching after exercise significantly improve blood circulation and reduce the risk of pain the next day. Pleasant and mild pain in the muscles after exercise can be tolerated, but after strength training even move difficult, therefore, not be able to do without stretching the muscles.

The benefits of stretching

To understand why we need stretching after a workout, you must learn about its advantages. It guarantees such effects:

  • fairly rapid transition involved in the work of the muscles in the recovery stage, which contributes to the accelerated growth of muscle fibers;
  • at each subsequent session stretched muscles will work even more efficiently and amplitude;
  • reduced the risk to injure the joints;
  • less there are inflammatory processes;
  • guaranteed smooth transition from operation with the highest intensity until a body at rest;
  • reduces the load on the heart muscle, eliminated the stagnation in the muscles;
  • normal blood pressure, body temperature and pulse;
  • is rapidly excreted lactic acid, thereby reducing the pain after exercise and accelerate the recovery process;
  • the whole body relaxes;
  • mental state is restored after heavy loads.
Stretching after exercise: a set of exercises and mechanism of action

The rules of the

Rules for execution of stretching after a workout are not that complicated. They are required to observe in order to get the desired effect, and complete their training correctly. Among them are:

  1. Stretching after strength training should be performed at a high level - muscle should stretch to its maximum limit. The discomfort will be felt only when the athlete reaches the point of extreme tension.
  2. Movement during stretching muscles after exercise should not be harsh. Girls meet this requirement will be easy, but boys have to try and control your body.
  3. each muscle should be stretched twice. This should be done symmetrically, paying attention to both sides of the body.
  4. Comprehensive stretching aimed at involvement of all muscles, should be carried out starting from the neck and ending leg muscles. Separately need to stretch those parts of the body, which was a big load in training.
  5. Every single muscle stretching after a workout for girls and boys must be held between 20 and 30 seconds. When the pain should not be.
  6. inhalation and exhalation should be done properly to avoid jerking and breathing delays. Muscles need enough oxygen to breathe should therefore in the initial position, and exhale - upon stretching.
Stretching after exercise: a set of exercises and mechanism of action

The complex of exercises

Stretching after a workout in the gym or at home does not take much time. Five minutes of the complex will be enough to complete the training and get the desired effect. The following exercises are provided for stretching, which are easily can be performed either in the room or at home, because it does not require additional shells for them.

The muscles of the hip

This exercise should be done immediately after squats. To do this, follow the instructions:

  1. Stand straight, placing your feet shoulder-width apart.
  2. One leg bend at the knee and move the weight on her.
  3. The second leg aside in the side at the maximum distance, while stretching the inner thigh.
  4. After 15-30 seconds, stand on one leg slightly bent.
  5. Raise the shin of the other leg and put a little above the knee support.
  6. taken with the hand of the ankle and hip.
  7. A little bend the leg, leaning forward. The stand in this position needs about 20 seconds.

This exercise can be performed both before and after training. Foot Stretching helps unlock the potential of the quadriceps muscles and give impetus for growth.

Stretching after exercise: a set of exercises and mechanism of action

Chest

Stretch the pectoral muscles, you can use the strut, as a people often use the door jamb, if engaged in the house. For this stretch after a workout in the gym or at home should raise their hands in front of you, lean on the shoals of elbows and puffed out his chest between the uprights. When you see the feeling that the muscles are stretched, should stand still in this position up to 20 seconds.

Spin

Stretch your lower back quite easily. To do this, you must make an attack on one leg and rotate the body in her direction. When the tension is felt in the back, it is necessary to fix the position for 30 seconds.

Latissimus dorsi recommended stretch near the wall bars or on the bar, just hanging on the crossbar. Hanging need 20-30 seconds, all the while feeling the tension of the muscles.

Calves

To stretch the calf should get the toe on a rise and drop the heel down to the limit. If it is difficult to stay for a few seconds in this position, it is permissible to do a little wiggle up and down, so as not to overload the muscles.

Hands

To stretch the biceps muscle will require a wall or door jamb. Standing with his back to the support, one hand need to pull back, hooked it over the surface and pull the biceps. After 20-30 seconds, repeat the same with the other hand.

Triceps is also stretched with the help of the wall. You need to raise your hand, bend it at the elbow, elbow rest against the wall and sliding on her hand, slowly drop down. In the final position should tighten the triceps to the limit and stay for 20-30 seconds.

Stretching after exercise: a set of exercises and mechanism of action

The most common error

Performing stretching after a workout in the gym, you can not worry about the assumption is correct, as any time you can ask the trainer to follow the correct execution. At home, the man is forced to take care of their own body. To complete the exercise correctly to avoid injury, should be considered the most common mistakes that beginners often admit. A few basic points to help quickly bring your body in order:

  1. Pain. Some people believe that pain is an indicator of the success of training. In fact, during the stretching is permissible only mild discomfort and severe pain is already talking about the error. Dragging, a person can be seriously injured. Therefore pain must always be avoided.
  2. leg flexibility. If desired, make feet flexibility girl not trying to stretch the muscles and ligaments, which are much less amenable to this process.
  3. Weight gain. Beginners are often intimidated weight gain and throw your workout. They do not realize that this is quite a common phenomenon, which is caused by changes in the body. Extra weight recruited during the exercise, go away pretty quickly and just never come back, so you should not be afraid of it.
Stretching after exercise: a set of exercises and mechanism of action

Tips for Beginners

Newcomers to the sport ask too many questions about stretching. Therefore, professionals have long been made to them some practical advice, which necessarily need to adhere to, to get the desired effect. They contain all the answers to the pressing questions:

  1. to perform basic stretching after each workout, it is necessary, regardless of the duration and type of training. These exercises provide the muscles with nutrients and saturate cells necessary for them oxygen.
  2. During execution of stretching is very useful to fix the point where there is the greatest tension, with consequent increase in amplitude. Choosing between the static and dynamic performance of the exercises, you need to focus on the level of their own training. The first option is safe, so ideal for novice athletes, the second is the difference between a little more complex and is better suited for people with good use of his body. Only with the right exercises will be able to develop flexibility and increase the efficiency of training.
  3. Warm up before the training session does not require a complicated exercise. Its aim is to increase the heart rate and warm up the muscles, so there will suit the usual dance, sit-ups, running on the track and so on. Stretching after exercise is intended to accelerate the recovery processes, as well as the excretion of foreign debris.
  4. Stretching the muscles should be soft, with no pain. During its execution in the statically highest tension necessary to fix and hold for 20-30 seconds, and in the future this time can be increased. When the discomfort, stress is reduced. The load must be dosed to reduce the likelihood of injury.
  5. Stretching is required to carry out on a daily basis, so flexibility will be lost in the absence of regular workouts. If there is a desire to do the splits, or go into a perfect lotus position, then as an assistant is recommended to bring a professional, as it is necessary to make much more effort to achieve these goals.

In the stretching of muscles do not need to spend too much time, but the benefit from it is difficult to overestimate. Adhering to the basic rules and doing the exercises in the complex, you can quickly restore your muscles and accelerate their growth.