Stretching before and after exercise

We will not tire to remind of the need to warm up. Stretching exercises are great to prepare your body for the basic training within the workout. But they can significantly reduce your productivity and alienate you from your destination. About how stretching exercises to give preference to the training and how - after, see this article.

Once again, the need to warm up before exercise

As after sleep, and after a busy day, your muscles can be quite tight, but enough moving joints. During basic training this can lead to injury: muscle strain and inflammation of the tendons in runners, damage to the shoulder joint bodybuilders, back pain from practicing yoga.

Stretching exercises before the main exercise can help you avoid injury. However, to make a couple of slopes to the toes is not enough to provide the necessary level of metabolism. You notice how your performance is improved only by the middle of training? Consider the time before that, you were warming up.

Knead up to, but not during basic training

The optimal workout time - 15-20 minutes. The first 10 minutes is well worth a warm up muscles:

• light jog;
• jumping rope;
• squats without weighting;
• zhimom lying.

You can then move on to the stretching exercises.

Static and dynamic stretching

During static stretching pose is held for more than 30 seconds with a gradual increase in the stretching of muscles to the maximum. Full relaxation and stretching of muscles only after 30-60 seconds.

In the case of dynamic stretching exercise is performed in constant motion, and amplitude increase is achieved through multiple repetitions of short (3-5 seconds) movements.

An important point: when performing both static and dynamic stretching movements must be smooth, gradually increasing amplitude and without pain.

So what are the stretching exercises to choose for your workout?

During the warm-up time - dynamic stretching

First, the constant movement during dynamic stretching support body warmed up.

Second, the basic static stretching before a workout can reduce performance. Excessive muscle relaxation can lead to decreased speed runners or to a deterioration in a sense of balance bodybuilders.

Perform the dynamic exercises, lingering in pose no more than 5 seconds, making 4-6 repetitions.

Particular attention should be paid to the exercises, which simulate the movement of the basic training (1-2 exercises of 15-20 reps).

A rough plan study of the whole body:

• Neck: head rotation, turning right and left, tilts up and down.
• Shoulders move up and down, a circular motion, arm swings sideways.
• Back and chest stretches back with his hands in front of the castle and the retraction of hands ago with the opening of the chest.
• Hands: a circular motion in the shoulder and elbow joints.
• Housing: Tilt left-right, down, turning the waist and pelvis rotation.
• Legs: circular motion of the knee, thrusts toward and forth circular motion feet, the feet of the slopes.

Static stretching - while hesitation

Static stretching exercises to relax the tense muscles and will help to quickly withdraw from their decay products, which will recover faster.

Pay special attention to the muscles, which your training was aimed, so that the most buzz.

Each approach should occupy at least 30 seconds. In this case, you should feel stretching, but no pain. Breathe in steadily and deeply, it will help to achieve maximum results.

It is important that where you spend static stretching, it was not cold: only warm muscles will relax enough.

results

• Dynamic stretching before the main workout It helps warm up the muscles and reduce the risk of injury - 5-10 minutes short exercises for the entire body from head to toe.
• Static stretching after a workout It helps to relax and restore - pull for 30-60 seconds each particularly tense muscles.
• The main rule: stretching exercises should be performed without sudden jerks and pain.