Many athletes and lovers of a healthy lifestyle neglect the stretch, they say, it does not do any good, what if I sit on the splits? However, it is necessary to understand that stretching before training improves the quality of the training itself, preparing your muscles for power exercises.
Muscles that do not stretch very quickly become "knocked down", stiff and stiff. Proper warm-up before and after strength training will allow you to expand the amplitude of the movements and make each movement distinct, accurate and safe. If you do not practice stretching, any sudden movement can lead to injury.
Duration
Before
A good warm-up before training should consist of exercises for warming up the muscles, and the stretching itself. With regard to stretching, it is enough to give her 10 minutes before and after classes. Stretching muscles before training can consist of the usual well-known exercises, or from the complex of asanas from hatha yoga . Movement should be done smoothly, slowly, for 30 seconds lingering in each position. When you stretch, the muscles, being protected from injury, shrink. If you make quick jerks, your stretching will not improve. In order to stretch it is necessary to maintain the stretch for 30-60 seconds, then the muscles will begin to relax in this position.
After
The right warm-up before training is still half the battle. It is very important to stretch the shortened and tired muscles after weight training. This will protect you from the post-training syndrome of the krepature, will allow you to recover quickly and relieve fatigue.
beauty
Regular stretching is not only the health of your muscles, tendons and joints. It is also the beauty of your body. After stretching is important for losing weight and forming the right contours of the body. You can lose weight, puff, but your legs will not be slim. Without stretch marks, they are likely to be knocked down and rounded.