Why you need to stretch after a workout. Stretching after strength training for girls

Why and who needs stretching after a workout? Stretching exercises after sports activities of various types. How to increase the effectiveness of the stretching complex?

Why you need to stretch after a workout

After training, strained muscles hurt, they are exhausted by intense exercise, and are in a state of hypoxia. Thanks to stretching after training, blood flow is evenly distributed, decay products are removed faster. Pain decreases, fatigue recedes. Stretching helps to recover faster and form the necessary outlines of the figure.

Why stretching after a workout for men

If for professional athletes the goal of training is sports achievements, then most of the stronger sex begin to play sports in order to acquire relief muscles, increase endurance, and improve their health.

Mandatory stretching after the completion of sports activities frees tissue for muscle growth. That is, after stretching, the blood flow in the muscles accelerates again, lactic acid leaves, the connective tissue “gives way” to muscle fibers, intense training has a prolonged effect.

Stretching allows you to relax, and at the same time, the internal organs also receive an additional flow of oxygen. Blood pressure normalizes, ligaments and joints become stronger, the likelihood of developing diseases in which salts are deposited in the joints decreases. In men who are engaged in stretching after basic training, arthrosis and arthritis appear 3 times less often than in those who neglect stretching.

The need for stretching after a workout for girls

Girls, if they are not engaged in bodybuilding, do not chase relief muscles, thanks to stretching they can get rid of tightness, increase plasticity, and get smooth muscle transitions.

Muscle shortening for women is an aesthetic problem. In addition, you can get injured when walking in heels or awkward movement. Thanks to regular stretching, coordination improves, injured muscles regenerate, blood circulation speeds up, movements become more confident and sexy.

Stretching not only improves the condition after training for women and men, but also improves mood and allows you to return to your normal rhythm of life. For those who correctly schedule training, passive rest for 2-3 hours is not required.

During menstruation, women will have to refuse stretching. It increases uterine contractions and can cause profuse bleeding.

Effective stretching exercises after a workout

The correct end of a workout in the gym or at the stadium helps to avoid injuries and strengthen the joints. All exercises are performed while the muscles are still warm. During the final exercises, slight pain should occur. You should stretch very carefully, slowly, fixing each position for 25-30 seconds. The rhythm of breathing should be maintained arbitrarily, as convenient. If you have the opportunity to practice in front of a mirror, you should use it.

Stretching after strength training:

• Start stretching the muscles in a sitting position. The legs are placed as wide as possible, first reaching for one toe, then for the other.
• The starting position is the same - sitting on the floor. One leg is bent, and the arms are stretched to the toe of the straight leg.
• They sit on their knees, resting their buttocks on their heels. Perform springy slow forward bends.
• You need to stand up, spread your legs shoulder-width apart, cross your arms behind your back. The leg is brought forward, the arms are also pulled forward, they make a wide lunge. 15 seconds spring on the leg on which the weight is transferred during the lunge. Then the leg is changed.

1. Standing straight, you need to stretch your right hand to the side, and take the sock with your left and press it to the buttock. The position should be fixed for 10-15 seconds, and then the leg should be changed.
2. Lunges should be done not only forward, but also to the sides.
3. A rather difficult exercise for stretching the muscles of the back. You need to kneel and lean forward, trying to hold on and not fall. Ideally, the forehead should touch the floor.

• You need to stand up straight, put your palms on your head and tilt your neck back and forth.
• The palms are clasped behind the back, the hands are trying to stretch as far as possible and raise so that pain is felt in the shoulders.
• With the palm of the hand, they take the elbow of the opposite hand behind the back and pull it to feel pain in the joints. Then the hands change.
• You need to try to stand on the bridge from a prone position.

Completing the stretching complex, they again perform the exercise from a sitting position. Starting position - legs together, slowly bend to the toes. Then the legs are spread, lean forward, slowly glide with the palms until they relax and lie on the mat. Then you can take a shower and relax.

Stretching after a workout in the gym on simulators

Features of stretching after training on simulators:

1. neck stretch. They stand up straight, look forward, slowly tilt their head so that their chin touches their chest. Then the head is thrown back, trying to lower the back of the head as low as possible. The right hand is raised up, they try to take the head to the right, in front of the hand. Then the hands change, the movement of the head is repeated. During the exercise, make sure that the shoulders do not move. The neck stretch is completed by the rotation of the head.
2. Stretching the muscles of the shoulders. The Swedish wall is used as a support. One arm rests on the wall stance at shoulder level, the other is taken back in the same plane. The position is fixed for 20-30 seconds, then the hands change. Hands are raised up, turned up with palms, then they take themselves by the shoulders. With this position of the hands, the body is rotated, fixing the position in turn for 15-20 seconds. Then the elbow is taken with the opposite hand and pulled with all its might towards it.
3. Stretching the chest muscles. When stretching the pectoral muscles, use the Swedish wall or bars. Starting position - supports on the bar, as before push-ups, legs are on the floor. Then you need to slowly lower yourself down so that a slight soreness is felt in the chest. The body must be lowered gradually so as not to damage the ligaments. In the lowest position, you should linger for 30 seconds, then perform a reverse rise.
4. Stretching the back muscles. To do this, you need to stand in the following position: bend your chest forward, pull your pelvis back as much as possible so that your back looks arched from the side. From this starting position, the shoulders are first retracted back, and then they try to bring them as close as possible, in front. The chin should be pulled to the chest at this time. A slight soreness should be felt not only during the dilution of the shoulder blades, but also during the reverse reduction. Next, bend forward, you need to try to touch the floor with your fingers. The knees must remain straight.

The arch in the lower back during all exercises should remain constant. Gradually, it will be possible to stretch the muscles of the back so that not only reach the floor with your fingers, but also wrap your arms around your heels.

Stretching after leg workout by running

After loading the legs, stretching is carried out using the following exercises:

• You need to lie on your back, press your back and legs to the floor. The right leg is bent at the knee, pulled closer to the chest, while the left should remain straight. Then the leg, which is pulled to the chest, is changed. The position is fixed for 30-40 seconds. Repeat 5-7 times.
• The exercise is performed according to the same principle, but the starting position - both legs are raised at a right angle, the lower back is pressed to the floor. The first 4 times it is done with straight legs, the last 2-3 repetitions, both legs can be bent at the knee, one is pressed to the chest, the second is leaning on a horizontal surface.
• Quadriceps stretch. You need to stand up straight, lean your hands on the simulator, wall, wall bars or a regular chair. One leg is bent at the knee, they cover the shin with the same hand, and pull it up well. Fix the pose for 10-15 seconds, then change the legs.
• The piriformis muscle, which is responsible for the rotation of the thigh, should be well stretched. If it is pinched, then spasms of the muscles around the sciatic nerve may occur. In this case, there are severe pains in the buttock, in the lower back and in the thigh. In order not to provoke a painful spasm, you need to do the following exercise. Starting position - you need to lie on your back and rest your feet on the floor. Then bend one leg, put the ankle on the knee of the other leg. Then the hand covers the thigh.
• The muscles of the thighs are stretched like this. They lie on their back, one foot is pressed with the foot to the floor, the second is placed with the ankle on the knee. Then hands cover the surface of the thighs and pull the legs to the chest. Then, with the elbow of the opposite hand, they try to move the legs in her direction. The legs are changed alternately, fixing the position for 30 seconds.
• In the supine position, the legs are pulled one at a time to the chest.
• After stretching the thighs, stretch the calves to increase the width of the stride and increase speed. You need to rest your palms against the wall, moving back a distance of about 30-35 cm, as if before a vertical push-up. The arms should be slightly bent at the elbows. Then the feet alternately slide back, as far as possible, without changing the position of the hands. The heels do not lift off the floor.

There will be no instant result with stretching, however, after 2-3 months of regular exercise, you can notice significant improvements, regardless of the type of sports activity.

To increase the effect of stretching, it is advisable to listen to the following recommendations:

1. Stretching is performed only when the muscles are warm, that is, immediately after the end of the main training complex. If you let yourself rest, you can get injured.
2. Muscles should be relaxed as much as possible before stretching.
3. Pain should be minor, they can even be described as pleasant. Sharp pain is a signal that the range of motion needs to be reduced.
4. Each position must be fixed, all movements are performed slowly.
5. Breathing is adjusted to the exercises arbitrarily, as convenient. Breathe deeply and calmly.
6. Maximum attention should be paid to the muscle group, which in this workout accounted for increased loads. But you should not forget about the rest of the muscles either. You can form a stretching session as follows: the main exercises for the involved muscle group are repeated 7 times, the rest are performed 3-4 times.

How to stretch after a workout - look at the video:

Under stretching we mean a non-traditional stretch, when a person tries to sit on the twine. BUT stretching toy muscles which was at work. The muscle we've trained.

Is being done stretching after completing the workout. Of course, for elasticity. But the main goal of our stretching is completely different. To understand why you need to do a five-minute stretching after training, you need to look at the mechanism of action of muscle fibers.

In a free position, muscle fibers (myofibrils) look like "Christmas trees", which are far from each other.

When the muscle starts to work, the "herringbones" intersect and cling to each other. Due to this adhesion, the muscle holds the load.

When the muscle relaxes, the "Christmas trees" diverge again. This scheme of work of myofibrils is very approximate. And shown only to understand the importance stretch marks.

After the load, the muscles are in working condition for several more hours. Myofibrils (“herringbones”) hold tightly to each other. Thus, the body, in any case, maintains its working capacity. Someday you still have to work. And only then, when the "Christmas trees" are gradually disengaged, the muscle fiber will begin to recover. But this will take some time. In order not to lose precious time, the recovery time of our muscles, we need to do stretching at the end of the workout. Stretching is done exactly on those muscle groups that you trained. For example, if you did a bench press, then you need to stretch at the end of the workout those muscles that were at work, namely. If you did pull-ups, stretch and. And so on.

After stretching, the muscles lose some of their strength.

Therefore, no stretching before training and between sets is not necessary. Many do not understand how to stretch certain muscles. It's not hard to figure this out. To do this, learn the anatomy of the main groups. And to understand in which exercise which muscles work. You can ask the instructor or a more experienced athlete about this. And when stretching, you simply make a movement not in the direction in which the muscle contracts (bends), but in the opposite direction. Make the move carefully. At the same time, one feels stretching the exact muscle you have chosen.

It makes no sense to stretch the muscles after each set. You stretched a muscle fiber (it lost some of its strength), and then shortened it again while doing the exercise. "Christmas trees" again grappled with each other.

At the end of the workout, it is simply necessary to make a slight stretch of those muscles that were at work.

And women and men and teenagers!

Source: Strength and Beauty;

Can you name at least one of your friends who stretches the muscles at the end of a workout?

Most likely, the answer will be negative. Yes, stretching is not particularly quoted for us, bodybuilders - we don’t do karate.

In fact, we really need stretching!

The more elastic the muscle tissue, the stronger we are! And all it takes is 5 minutes!

Freedom to move!

First, a little theory. When you lift a weight, the muscle contracts, in other words, it shortens. And then what? Do you think that after the exercise it lengthens by itself? No matter how! This is not an elastic band for your panties! Yes, the muscle lengthens, but it still remains a little shorter than before the exercise. In order to regain its original length, the muscle needs several days! This is exactly what sports physiologists call the main condition for recovery. Until the muscle returns to its “natural” size, it will not be able to gain new strength.

Imagine what happens, right? You do not do stretching after a workout and delay your recovery yourself ?!

If only this! After strength exercises, the muscles, as you just learned, are made a little shorter. Well, it's like wearing a suit one size smaller: no freedom of movement! That's why all the enforcers look clumsy like tipsy bears. It would seem that a security officer does not look like a disco dancer, so what? The problem is that muscles are known to control our joints. What is it like for the joints if the muscles suddenly shorten? It is clear that normal articular biomechanics is disturbed. Hence injuries, hidden inflammations, etc.

But that's not all! Over the years, the muscles of the silovik "remember" their shortened length, get used to it. And this is a disaster! The fact is that muscle contraction and relaxation are two sides of the same coin. We are talking about interconnected physiological processes: the potential for muscle stretching is equal to the potential for its contraction. So if the muscle has forgotten how to shorten, it will contract worse. And this is already stagnation, a rollback of power results. Enslaved, “hard” muscles are never strong! Scientists once proved this postulate on titled powerlifters. Seasoned security officials, who seemed to have exhausted the resources of strength growth, after a shock stretching program, suddenly began to add weight again. At the end of the experiment, which lasted two months, the indicators in the bench press increased, on average, by 7.5 kg.

Stretching- the indisputable imperative of bodybuilding. It has been scientifically proven that the return of bodybuilding exercises directly depends on the width of the amplitude. The greater the range of motion, the better the muscle grows.

The enslavement of muscles reduces the amplitude, and with it the results of the training.

There are many types of stretch marks in the world. Sports physiologists are convinced that bodybuilders need a special scheme.

Static stretching is most beneficial when you hold the muscle in a stretched state for 10-20 seconds.

Dynamic stretching, when the muscle is stretched with strong jerks, on the contrary, is harmful.

Why? The specificity of the simulators is that the exercises give rise to numerous micro-ruptures of the connective and muscle tissue. Usually they heal naturally, but any jerky loads can aggravate microtraumas and interfere with “treatment”.

For those who have suffered injuries, stretching is not contraindicated, but it must be done with particular care. Immediately stop stretching the muscle if you suddenly feel pain.

Stretch in five minutes!

The classic stretching procedure covers all muscle groups and lasts a relatively long time - almost an hour. Is it possible to save time? Yes, you can, if you do selective stretching, that is, stretch only those muscles that worked harder than others in training. It will take 10-15 minutes, no more. .

It is worth saying that the pros pay a lot of attention to stretching, but they do it purely intuitively. After a couple of years of regular stretching exercises, you yourself will clearly feel where you are “pulling”. However, at first, you should arrange special training days that are entirely devoted to stretching. And only after your whole body becomes flexible, you can move on to "supporting" training.

Description of the procedure for stretching all muscle groups.

Each muscle should be stretched twice, holding it in a stretched state for 15 seconds.

Exercises are arranged according to the classical principle: on the "upper" and "lower" muscles. If this breakdown does not match your individual training scheme, feel free to compose stretching exercises in your own way. For those who are going to devote more time to this useful activity, you can combine both parts in one lesson.

Remember, a five-minute stretch is a mandatory minimum, it is useless to stretch the muscles less than this time.

Stretching after a workout is a set of exercises for relaxing muscles after physical exertion. The final stretch is an important part of your workouts, thanks to which you improve muscle elasticity and joint mobility . Stretching exercises not only protect your body from injury, but also help you train more efficiently.

Why stretch after a workout?

During exercise, your muscles contract, in other words are shortened. After the exercise is completed, the muscles lengthen, but not completely, remaining slightly shorter than before the exercise. In order to regain its original length, the muscles will need several days - this is called recovery.

Until the muscle returns to its original length, it will not recover and will not be able to work to build new strength. Therefore, if you do not stretch after a workout, then yourself delay your recovery , and therefore reduce the effectiveness of classes. During muscle stretching, you lengthen your muscles, returning them to their original length. Without stretching, muscles recover much longer.

In addition, muscles remember their shortened length, so if they "forgot how" to lengthen, they will contract worse. The enslavement of muscles reduces the amplitude, and this already entails a drop in strength indicators. And not only! Muscles control our joints, and their lack of elasticity disrupts articular biomechanics leading to injury and inflammation.

What are the benefits of stretching?

• Stretching after exercise improves muscle elasticity and joint mobility. It speeds up muscle recovery, reduces the likelihood of injury, helps to avoid stagnation in training.

• Stretching stimulates the growth of new muscle fibers, and after them, strength. Stretching has been shown to increase the effectiveness of your workout by 10%.

• Stretching after a workout will help improve blood circulation in the muscles. it will reduce krepatura (muscle pain after exercise) , will reduce the recovery time of muscles and joints, as well as improve overall health. Blood circulation promotes cell growth and the maintenance of organ functionality.

• Stretching exercises develop your flexibility and mobility, thereby reducing the risk of injury during training or during daily activities. Besides, it will help improve strength performance by increasing the range of motion.

• Stretching after a workout lowers your heart rate and restores blood pressure.

• Regular stretching of the back, chest and shoulders straightens the spine, improves posture, helps get rid of back pain.

• Stretching exercises reduce tension and reduce stress caused by intense exercise. Stretching after a workout also encourages the release of endorphins, providing a feeling of calmness and satisfaction.

should not be confused and stretching after workout. A task warm-ups- wake up the body, prepare the body for exercise, warm up the muscles and joints. The warm-up should include dynamic stretching, joint exercises, and cardio warm-ups. A task stretching after workout - lower your heart rate, calm your body, stretch your muscles after exercise. This is the final stage of the workout, stretching is always done at the end of the session.

How is stretching performed?

The duration of the stretch is usually 10-15 minutes. If you are limited in time, then you can reduce the duration of the stretch to 5 minutes. (this is the required minimum) , but in this case, you will either do it fluently and poorly, or pay attention only to individual muscle groups. Ideally, in addition to regular stretching after training, on a separate day, perform a general stretching of the whole body for 30-45 minutes.

If you have had an intense workout, then before stretching you need to restore the pulse. Walk at a calm pace for 1-2 minutes, taking deep breaths in and out to restore breathing. Then proceed to stretching exercises, consistently stretching all muscle groups. Muscle Order does not play a major role You can do the exercises in any order.

Take a pose, slowly stretch the muscle until you feel slight discomfort (but not pain) and stay in this position for 30 seconds. If you want to deepen the stretch and improve flexibility, then you can linger in each position for 45-60 seconds. Stretching performed static, do not swing or put pressure on the muscle. Stretch slowly and gradually, accompanying the stretch with deep breathing.

Pay special attention to those muscle groups that participated during the workout. But stretching the rest of the muscle groups will not be superfluous. Stretching relaxes your muscles, so it should not be done before or during exercise. Stretch after every workout: do not neglect stretching exercises if you want to maintain health and improve your physical abilities.

Features of stretching after training:

1. Stretching after a workout should be static. Avoid pulsation, springs, pressure on the working muscle. Even soft tensile force is the defining condition for a quality lesson.

2. Stretching should be accompanied by deep breathing. This will help you relax and stretch your muscles in a better way.

3. Do not practice paired exercise, in which the other person puts additional pressure on the muscles and ligaments . This stretching can damage joints or stretch ligaments.

4. Try don't round your back during leg bends. If you do not have enough flexibility, do not try to jerk to your feet, arch your back, stretch your head down. The back must remain straight, otherwise you risk injuring the spine.

5. This is why it is very useful to do stretching exercises. in front of the mirror. So you can see all your mistakes and shortcomings.

6. To facilitate stretching, you can use a chair, for example, when bending over, if you do not reach the floor, or as a support:

7. Also, for convenience during stretching, you can use a strap, towel or elastic band:

8. Stretching should be pleasant and comfortable, you can not reach through the pain. Your body should be relaxed, your muscles should not be tense.

9. Stretching does not replace massage, so we recommend using a massage roller for regular workouts. This inexpensive useful equipment will help you avoid injuries and pain in the muscles.

We offer you a ready-made selection of stretching exercises that will help you pay attention to all the muscles in your body. You can perform the exercises in any order, but traditionally stretching is performed from top to bottom. The proposed stretching exercises can be performed both after cardio loads and after strength training.

Stretching exercises for the upper body

1. Biceps and forearm stretch

2. Shoulder and arm stretch

3. Stretching the chest and arms

Body Stretching Exercises

1. Stretching the obliques and upper back

2. Stretching the back and arms

3. Stretching the back, lower back and buttocks

4. Stretching the lower back and the press

5. Stretching the back, shoulders and hamstrings

Stretching exercises for the lower body

1. Stretching the legs and buttocks

2. Stretching the hamstrings, hamstrings, buttocks

3. Stretching the adductor muscles (inner thigh)

Being engaged in the gym or at home, every athlete, regardless of gender, must perform a warm-up before the start of the main exercises and a hitch (stretching) after training. important, because it allows you to warm up the muscles and prepare the body for the upcoming loads. But not every athlete understands why stretching after strength training is needed.

Stretching exercises can increase the elasticity and plasticity of muscle fibers, as well as tendons, improve posture and overall well-being. By constantly stretching your muscles after the main complex, you will be able to reduce the risk of injury and consolidate the result that you achieved during the training.

Proper muscle stretching is important for both girls and men. 90% of athletes ignore the benefits of a hitch (stretching). But if you compare two people, one of whom finishes his workout by stretching, his results will be several times superior to the other.

When and why to stretch is now clear. But for the procedure to go better, you need to understand how to stretch correctly in order to have an effect. We present a list of recommendations for beginners that will make stretching as effective and simple as possible:

• you need to pull the muscles only when they are warmed up to the maximum;
• avoid feeling sharp pain, slight discomfort is normal;
• in the maximum position, you need to linger for 30 seconds;
• the main secret of successful stretching is smoothness and gradualness, we increase the load and range of motion slowly, only after the body adapts to a given level of load;
• before stretching, it is necessary to relax the part of the muscles that will be affected, this will eliminate the risk of injury;
• in the process of stretching, breathing does not really matter, take inhalations and exhalations as you like;
• it is necessary to pull those muscle groups that were subjected to stress during the main workout, in addition, you should definitely stretch your back and legs.

It is better to stretch in front of a mirror. So you can control your movements and correct execution. It doesn’t matter what program you performed - or power, 5-10 minutes of stretching at the end will allow you to smoothly reduce the pace and exit the training correctly.

Stretching Features

Even the best stretch will be ineffective if you perform the technique incorrectly or do the exercise on the wrong muscle group. To eliminate errors, we present the most effective types of stretch marks for all muscle groups in pictures and with a detailed description:

• For the neck. The basis of stretching for the neck is the rotation of the head, as well as tilting from side to side, back and forth. You need to move smoothly and measuredly. To engage the lateral muscles, tilt your head to the right side, pull it to your shoulder with your right hand. The shoulder joint must remain motionless. Once you feel the stretch, stay in this position for 20-30 seconds. Then we repeat the movement, but to the left side.

• For hands. To hitch the biceps and deltas, you need a support (Swedish wall, pole). It is necessary to exactly become the right side to the corner of the wall (for example), grab it with your hand, the elbow is straight, the limb is slightly laid back. We deviate to the left to the end and stretch as much as possible, at the maximum point we hold the position for 30 seconds.

• To stretch the triceps, you need to raise your right hand up and bend it over your head. The palm should be at the level of the left shoulder blade. With the left hand, pull the right elbow to the left for 30 seconds.

• For pectoral muscles stretching is carried out on the uneven bars. It is necessary to grab the handles as if you are going to pull up. Feet are on the floor. You should slowly squat, feeling the stretching of the muscles, stay in this position for 15-30 seconds.

• Press. To stretch the abdominal muscles, lie on the floor, rest your palms on it and lift your shoulders and torso, while the pelvis should remain in a fixed position on the floor. We hold the position for half a minute.

• Legs, back and buttocks. You need to stand straight, then lean forward, keeping the arch in the lower back, and try to reach your toes with your fingertips. The butt is pulled back. Feeling the tension of the muscles, stay in this position for 20-30 seconds.

When asked if stretching is necessary after a workout, experienced athletes will unanimously give a positive answer. Train according to all the rules, and you will notice the result of your own efforts much faster.

Anna Kurkurina recorded a video in which girls do stretching, watch and repeat:

Taking just a little time to cool down, you will feel how your strength grows, and the body becomes more flexible and plastic. Persistence, consistency and proper technique are the keys to successful stretching.

Beginning athletes find that post-workout stretching isn't as important as long as you warm up well before class. But in fact, it should be understood that a warm-up is necessary to warm up the muscles and start the circulatory system, stretching is necessary to increase flexibility and improve the elasticity of muscle groups. Whether it is necessary to stretch after a grueling workout, or is it better to forget about it - this article will tell.

Physiology

Experienced athletes know that muscle strength directly depends on the amplitude of their contraction. The ability to grow and the potential of muscle fibers are associated with the difference in the compressed and stretched state. For growth, it is quite enough to achieve a greater contractile amplitude, which can be increased by increasing its elasticity, for which stretching is necessary after and before training.

Warming up before exercise reduces the risk of injury, increases the strength of muscle fibers and makes them more elastic. Repeated studies have shown that such stretching is a guarantee of flexibility. Thanks to these exercises, the joints become more mobile, and the movements become more coordinated. Professional athletes often stretch during training in order to maintain elasticity at a decent level all the time.

After performing strength exercises, the working muscles become clogged, and the fibers are damaged and urgently need to be restored. Stretching after a workout will significantly improve blood circulation, as well as reduce the risk of pain the next day. Pleasant and mild pain in the muscles after a workout can be tolerated, but after strength exercises it is even difficult to move, so it will not be possible to do without stretching the muscles.

Stretch Benefits

To understand why you need to stretch after a workout, you need to learn about its benefits. It guarantees the following effects:

• a fairly quick transition of the muscles involved in the work to the recovery stage, which contributes to the accelerated growth of muscle fibers;
• at each subsequent lesson, the stretched muscles will work with even greater efficiency and amplitude;
• the risk of injuring the joints is reduced;
• less inflammatory processes occur;
• a smooth transition from work with the highest possible intensity to the body at rest is guaranteed;
• the load on the heart muscle is reduced, stagnation in the muscles is eliminated;
• normalizes blood pressure, human body temperature and his pulse;
• lactic acid is quickly excreted, which reduces pain after training and speeds up the recovery process;
• the whole body relaxes;
• the mental state is restored after heavy loads.

Rules for holding

The rules for stretching after a workout are not so complicated. They must be observed in order to get the desired effect and correctly complete your workout. Among them are:

1. Stretching after strength training should be performed at a high level - the muscles should be stretched to the maximum limit. Discomfort will only be felt when the athlete reaches the extreme point of the stretch.
2. Movements during muscle stretching after training should not be abrupt. It will be easy for girls to fulfill this requirement, but boys will have to try and control their bodies.
3. Each muscle should be stretched twice. This should be done symmetrically, paying attention to both sides of the body.
4. A complex stretch, aimed at engaging all the muscles, should be performed starting from the neck and ending with the muscles of the legs. Separately, you need to stretch those parts of the body that were heavily loaded during training.
5. Each individual muscle stretch after training for girls and boys should be held for 20 to 30 seconds. There should be no pain when performing.
6. Inhalations and exhalations must be done correctly, avoiding jerks and breath holdings. Muscles need a sufficient amount of oxygen, so you should inhale in the starting position, and exhale at the moment of stretching.

A set of exercises

Stretching after a workout in the gym or at home does not take much time. A five-minute complex will be enough to complete the training and get the desired effect. Below are stretching exercises that can be easily performed both in the gym and at home, because they do not require additional shells.

thigh muscles

1. Stand up straight with your feet shoulder-width apart.
2. Bend one leg at the knee and transfer the weight of the body to it.
3. Put the second leg to the side to the maximum distance, while stretching the inner part of the thigh.
4. After 15-30 seconds, stand on one slightly bent leg.
5. Raise the shin of the other leg and place it slightly above the knee of the supporting one.
6. Take hold of the ankle and thigh with your hands.
7. Bend your leg a little more, leaning forward. You need to stand in this position for about 20 seconds.

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

Breast

You can stretch the pectoral muscles with the help of a stable support, which people often use as a door jamb if they work out at home. For this stretch, after training in the gym or at home, you should raise your hands in front of you, lean on the jambs with your elbows and stick out your chest between the racks. When there is a feeling that the muscles are stretching, you should freeze in this position for up to 20 seconds.

Back

Stretching your lower back is pretty easy. To do this, you need to lunge on one leg and turn the body in its direction. When tension is felt in the back area, you need to fix the position for 30 seconds.

It is recommended to stretch the latissimus dorsi near the Swedish wall or on the horizontal bar, just hanging on the crossbar. It is necessary to hang for 20-30 seconds, all the time feeling the stretching of these muscles.

calf muscles

To stretch the calves, you should stand with your toe on some rise and lower the heel down to the very limit. If it is difficult to stay for a few seconds in this position, then it is allowed to do small swings up and down so as not to overload the muscles.

Arms

Stretching the biceps requires a wall or door frame. Standing with your back to the support, one hand must be taken back, hooked on the surface with it and pulled the biceps. After 20-30 seconds, repeat the same with the other hand.

The triceps are also stretched with the help of the wall. You need to raise your hand, bend it at the elbow, rest your elbow against the wall and, sliding your hand along it, gradually go down. In the final position, you should stretch the triceps to the limit and linger for 20-30 seconds.

The most common mistakes

When stretching after a workout in the gym, you don’t have to worry about making mistakes, because at any time you can ask the trainer to follow up on the correct execution. At home, a person is forced to monitor his body on his own. In order to finish the class correctly without getting injured, you should consider the most common mistakes that beginners often make. A few basic points will help you quickly put your body in order:

1. Pain sensations. Some people believe that pain is an indicator of the success of a workout. In fact, only slight discomfort is acceptable during stretching, and severe pain already indicates a mistake. Overstretching can result in serious injury. Therefore, pain should always be avoided.
2. Leg flexibility. If they want to achieve the flexibility of the legs, the girls are trying to stretch not the muscles, but the ligaments, which are much worse amenable to this process.
3. Weight set. Beginners are often intimidated by weight gain and quit training. They do not understand at all that this is quite a common phenomenon, which is caused by changes in the body. The extra pounds gained in the process of doing the exercises will go away pretty quickly and will definitely never come back, so you should not be afraid of this.

Newcomers to the sport ask too many questions about stretching. Therefore, professionals have long compiled some practical advice for them, which must be followed in order to get the desired effect. They contain all the answers to current questions:

1. It is imperative to perform elementary stretching after each workout, regardless of the duration and type of exercise. These exercises provide the muscles with nutrients, and also saturate the cells with the oxygen they need.
2. In the process of stretching, it is very useful to fix the moment where there is the greatest stretch, with the subsequent increase in amplitude. Choosing between static and dynamic exercises, you need to focus on the level of your own training. The first option is safe, so it is ideal for beginner athletes, while the second is a little more difficult and is better for people who have good control over their bodies. Only with the right exercise will it be possible to develop flexibility and increase the effectiveness of the lesson.
3. Warming up before training does not require complex exercises. Its purpose is to increase the heart rate and warm up the muscles, so ordinary dances, squats, running along the track and so on are suitable here. Stretching after a workout has as its goal the acceleration of recovery processes, as well as the removal of foreign decay products from the body.
4. Stretching the muscles should be soft, without pain. During its execution in statics, the largest stretch must be fixed and held for 20-30 seconds, and in the future this time can be increased. When discomfort is felt, the effort is reduced. The load must be dosed to reduce the likelihood of injury.
5. Stretching is required to be done daily, as in the absence of regular training, flexibility will be lost. If there is a desire to sit on a twine or move into the ideal lotus position, then it is recommended to involve a professional as an assistant, since much more effort will have to be made to achieve such goals.

You don’t have to spend too much time stretching your muscles, but the benefits of it can hardly be overestimated. By adhering to the basic rules and performing exercises in a complex, you can quickly restore muscles and accelerate their growth.