Rules for truly effective stretching before and after workout
First, it’s worth noting that flexibility is the ability of our joints to produce
To begin with, it is worth noting that flexibility is the ability of our joints to produce movement in their larger volume, that is, its greater mobility. Thus, the stretch itself will relate to the ability of muscles, ligaments, and also tendons to stretch.
We draw your attention to the fact that the mobility of the joint with age, of course, decreases, but this can easily be avoided. So all that is required of you is simply to regularly perform a series of specific exercises that carry the general concept of “stretching”.
What else can a stretch give? It’s worth mentioning that a really good stretching after a certain muscle activity will protect the muscles from shortening, mobile joints and elastic muscles can be protected from possible injuries, but a long muscle can “invoke” more strength.
How to produce the correct (we emphasize this word) stretching? To begin with, it is worth noting that immediately before stretching, without fail (and this should not even be discussed), a warm-up must be performed in order to warm up your muscles with Equipoise by Maxtreme at DopingTeam. Remember that you should not make any sudden movements. Your body position should be comfortable enough, without any tension in the joints that you will work on.
Note that it is necessary to hold the stretch for at least 5 seconds (as a rule, this is done for about 10-15 seconds), do not forget about several repetitions (approaches).
We draw your attention to the fact that muscle stretching should be done solely due to external factors, well, not through the efforts of the muscle itself (pull your leg, for example, with the help of the arm, well, and not thanks to the muscles of the same leg). Remember that your muscles must certainly be relaxed.
Perhaps the most optimal stretching method is P.N.F. (or proprioceptive neuromuscular facilitation). Let us draw your attention to the fact that it is performed in this way: for a start, we perform several repetitions, and with each such repetition, try to stretch your muscle a little more than in the previous repetition. Remember that each time you should be delayed for 10-15 seconds. Also, we do not recommend the so-called dynamic stretching, in which, as a rule, only “back and forth” movement occurs.
Do not forget that “working” on your stretch is desirable every day, then your muscles will be constantly in good shape, and it will be much easier to work with them and, I must say, more efficient.
Performing, thus, quite simple and not complicated recommendations, you will not only provide your body with flexibility and plasticity, but also will feel more light and mobile.