Nowadays, many people are building their own fitness program, but most of them rest after completing the daily planned exercise, without doing some stretching exercises, resulting in the next day slower muscle recovery, weakening the effect of exercise and so on. In fact, a good stretching exercise after exercise can make the fitness effect twice as effective. So what exactly is the role of stretching exercises? How to do stretching exercises after exercise is most effective? Let me take you to see it together.

What is the role of stretching exercises?

Stretching is about a gradual approach, and its primary role is to minimize sports injuries while relieving muscle soreness. It improves the body's . Flexibility and coordination, consolidate fitness results, promote muscle growth, so as to achieve the role of shaping fitness. In addition, stretching can also promote blood circulation in the body, promote muscle relaxation, and provide nutrition for the target muscles. One thing to remind you, stretching exercise is not to reduce muscle, it is to grow muscle.

1, calf stretch

The calf muscles are mainly divided into the gastrocnemius and flounder muscles, the calf looks thick because the calf gastrocnemius muscle is more developed, the flounder muscle is relatively weak caused by the general running or jumping rope, you want to make the calf look thin some of the main is to stretch the flounder muscle, the specific approach is as follows: take the Sitting position, stretching the leg to keep the knee bent, both hands holding the forefoot of the leg to maintain balance; the forefoot as close as possible to the body direction, feel the stretching of the back of the calf is stretched and soreness, keep stretching action 30-60 seconds, and then replace the leg to repeat the above action.

2, ligament stretch

After running exercise can be used to stretch the movement to relax the muscles and reduce injury, the specific approach is as follows: the forehead to the knee close to the knee, the knee should not be bent, feel the ligaments of the leg and the back with a sense of soreness, stop the stretching and take two deep breaths, and slowly return to the starting action. Repeat the action 12 times. Stretching with slow deep breathing, the action should be slow and gentle, according to the strength.

3, hip flexor stretch

When running, part of the power to lift the leg comes from the power of the hip flexor, so the hip flexor should also be stretched after running. The specific method is as follows: take a standing position, legs one in front of the other apart, feet pointing forward, the upper body to remain upright. Press the thighs with your hands, while the hips move forward until you feel the stretching sensation in the front of the hip and the back of the leg above the thigh, and insist on changing legs after 15-30 seconds.

4, iliotibial bundle stretch

The iliotibial bundle is a band of connective tissue that is located under the outer thigh. Runners, walkers, gymnasts, and dancers should do this stretch regularly to prevent pain caused by inflammation of the periphery of the knee (iliotibial band syndrome).

Directions: Stand upright with your feet hip-width apart. Cross one foot over the other and raise the opposite arm above your head to maintain balance. Repeat for the other side.

5. Rear Thigh Stretch

This simple stretch can stretch all the muscles of the rear of the thighs, and at the same time, relax the tight muscles and reduce the pressure on the lower back. Stretch slowly and avoid bouncing when the muscle is fully extended.

Directions: Lie flat on your back and straighten your legs. Bend your left knee and slowly pull it toward your chest until the muscle feels stretched. Keep the back of your head in contact with the floor. Relax and return to the start