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Stretching muscles after a workout

Everyone knows that stretching is a very effective remedy that relaxes muscles, so it should be done only after workouts. That is, neither during training nor to training her to do prohibited!

Stretch marks very big benefit. They not only help to relax the muscles after a workout, but also increase the result by 10%, which will agree, is quite a lot. Just imagine – two guys who have the same workout but different at the same time after doing exercises stretching. In the end, the first presses 200 pounds, and another with 220 pounds. The first result is the record of the country, and another world record. As we can see from this example, those 10% can make you a champion, so don't forget about them. Of course, after the exhausting training very hard to make myself something else to do, but stretching is not much time, so don't be lazy.

I'll let you in on a little secret – a very large number of athletes neglect to stretch, so they are easy to beat. It's enough to do as much as they do, but after each workout to stretch.

In addition, the stretching increases the result, it will also save your muscles from stiffness. So you can imagine what will happen to the athlete who has been training for many years, but it never does stretching? If you can't, then we have to say. And anything good it will not work. After years of training the muscles of the athlete-strongman get used to its short length, but the problem is that muscle contraction and relaxation are two different things. Muscle can be stretched exactly as much as it can then be reduced. So if the muscles are not lengthened, and they cannot be reduced, which leads to a stagnation of the results, especially power.

The above says that after a workout, you must stretch each muscle group. This is very important, so neglected this thing is not worth it!

It is also important to remember – stretching is required to do static, avoiding jerks, sudden movements and jiggles.

After what we have already learned, let's see what muscles and how to stretch.

1. Stretching of the thigh muscles after squats

Starting position: standing on the floor, back straight. Gradually shift your weight on one knee (left) while stretching the other leg (right) in front of you, bending your knee and turning the toe a little bit myself. Then lean chest is the knee and the other slowly pull back, gliding them across the floor. Raise your left foot and touch it with your right hand. Fix this position for 60-65 secondsthen repeat, changing the feet.

Through this exercise you will stretch the quadriceps and inner thigh muscles. This stretching is ideal for those who spends most of his time sitting, as a way of life the hips are more reserved, but this exercise will develop the muscles of the thigh.

2. Stretching of the chest muscles after bench press

Starting position: standing upright from the door frame. Step away from that threshold one step, and with elbows on the door frame at chest level, while chest "collapsed" in the doorway to the moment when you feel the maximum stretch muscles. Lock this position for 60 seconds.

3. Stretching the muscles of the lower back after deadlift

Starting position: lying on your back, arms along the body. Slowly raise your legs up until they rested in the floor behind the head. To the case had a stable position with hand lean on the pelvis. You should feel maximum tension of the muscles. Hold this position for 60-65 seconds and then slowly return to starting position.

Tired can not only those muscles, which we have already mentioned above (muscles of the chest, lower back, quadriceps), but other – triceps, biceps, calf muscles, and back muscles. This means that they too need to be stretched. And that's how it should be done.

4. Stretching back muscles

Stretching of this kind should be done either at the wall or at the bar with a barbell.

Starting position: standing by the projectile to cross my feet, while either hanging on the bar or on the neck to maximum stretch wide back muscles. Fix this position for 60-65 seconds

5. Calf stretch

Starting position: standing evenly on two feet. Step with the toes of one leg on the increase, thus failing the heel down. Fix 60-65 seconds, then repeat the same with the other leg.

6. Stretching biceps

Starting position: stand on one of the wall or door jamb. A hand from the side of the thumb put on the wall and as much as possible, stretch the muscles of the hand. Fix for 60-65 seconds.

7. Stretching of the triceps

Starting position: standing at wall. Raise your arm overhead, bending it at the elbow, with the elbow leaning against the wall. A little going down, maximum stretch in the triceps. Lock this position for 60-65 seconds and thenrepeat with another hand.