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Stretching for girls after strength training

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Stretching for girls after strength training
The contents

  • The importance of a cool down after the training
  • The types of stretch marks and rules for its implementation
  • Exercises for stretching leg muscles
  • Stretching back muscles
  • Complex stretching of the entire body

Most beginners frequently ignore the warm-up before exercise and hitch do consider unimportant part of the lesson. At the same time stretching after any workout, especially after strength has many positive aspects — it has an impact on well-being, motivation and performance of occupations.

The importance of a cool down after the training

Before any exercise, be it aerobic or power, it is recommended to do a thorough warm-up, focusing on muscles that you plan to load in this lesson. This is necessary in order to secure training and to obtain from him the maximum effect. Hitch performed at the end of the lesson, is as important as warm-up, but its functions are somewhat different. The fact that during the active work of the muscles are very tense and contract, and so at the end of the classes they need to relax and stretch. If this is not done, then in the following days, the athlete waiting for delayed onset muscle soreness, when even the most simple movement bring the strong pain, not to mention fitness. Thus, reduced motivation and efficiency training, as the muscles in these conditions is not able to fully recover.

Hitch it is important to do regardless of intensity of exercise undertaken, as it:

  • reduces the tension in muscles and joints;
  • reduces the risk of sprains and strains of muscles;
  • improves coordination of the body;
  • accelerates muscle recovery after you have received during the military training of minor wounds;
  • it improves blood circulation.
  • increases the freedom and concentration of the movements.
  • improves mood, and prolongs youth and gives energy.

The types of stretch marks and rules for its implementation

Stretching is of several types, which differ in the degree of involvement of muscles of intensity of movements and need assistance from a partner:

  • Passive — involves the exercise of another person or trainer. All movement in the hitch should be done slowly to control each of them and to prevent the emergence of pain.
  • Active is performed independently and involves a large number of muscle groups of the body. This type of stretching has its own subtypes: static and dynamic. The first is to adopt a specific posture and hold it for some time; at run time as dynamic stretching produced translational movements, which help to stretch the muscles even more.
  • The ballistic is suitable for experienced athletes and is to perform a sharp jerk of movement, requires extreme caution to avoid injury.
  • It is especially important to make the hitch, including exercises to develop flexibility after strength training. This will avoid pain in the muscles the next day will help them relax and become more energetic. All these benefits of stretching can be obtained only with proper implementation:

    • make all movements smoothly, lingering in each pose at least half a minute;
    • try to relax your body in the course of carrying a hitch;
    • ensure that the breathing was deep and smooth;
    • during the exercise fully, focus your attention on the body, imagining your muscles gradually stretch and relax;
    • do stretching immediately after completion of basic training, because the body must be well warmed up;
    • try not to drink liquids before the hitch, because in this case you will not be able to fully relax, and therefore to maximum effect.

    Exercises for stretching leg muscles

    During the training legs the most strained calf muscle, from this it is often cramps, causing severe pain. The following exercises will help to prevent such undesirable effects:

  • Stand up straight, bend one leg at the knee and get her back, pressing his foot to the buttocks with hands. Prostite in this position for about half a minute, then change legs.
  • Stand face to the wall, tightly rest against it with both palms at chest level and take a step back. Try to lower both feet completely on the floor, feeling the tension in the legs and hips.
  • Sit on the floor, spreading her legs as wide as possible. Trying to keep the legs straight, perform trunk bending to each in turn, feeling the tension in the thighs, lower legs and lower back.
  • Stretching back muscles

    Work on flexibility of the back muscles is especially important, since thus they gain elasticity and become stronger, supporting the spine in the correct vertical position.

    Stretching for the back:

  • Get on all fours, placing your palms directly under the shoulder joints. Rotten back, raising his head up. Hold this position for 20 seconds, then vignette the back and head dip down as much as possible; stay in this pose for the same time. Move from one position to another very slowly.
  • Sit on a chair, taking a perfectly level position. Extend both flat hands forward and try to pull them further and further until, until you feel tension in the muscles of the spine, the latter must be kept perfectly straight.
  • Sit on the floor, both legs connect and right in front of him. Put your hands up and slowly start to lean forward, trying not to twist the spine and bend your torso to the hip joints. Tap with the fingertips of socks stop and hold in this position for at least half a minute, trying to keep your legs perfectly smooth.
  • Complex stretching of the entire body

    It is not necessary to restrict the hitch only exercise for flexibility of the legs and back, it is important to stretch and rest the muscles of the body:

  • Lie on your back, bend one leg at the knee and place it on the palm of the opposite hand, the second limb pull to the side and shoulders down firmly to the floor. Stay in this position for half a minute, then change legs.
  • Lie on your stomach, legs close together and pull straight up. Press your palms into the floor and lift the torso upwards due to the tension in the muscles of the shoulders. Reach up as high as possible for 20 seconds.
  • Stand with feet shoulder width shoulder joints. Hands nice and wide apart so that the palm was looking forward, and pull them further back.
  • Uses photographs Shutterstock

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