Muscle stretching exercises after training - a set of stretching exercises on Sports.ru

Progress and muscle growth have stopped, but have you ever wondered what this is connected with? Have you ever noticed that some girls and men stretch after training? Perhaps you have already lost the logical relationship, what does muscle growth and stretching have to do with it? There is an established opinion that stretching is done to increase flexibility or splits in order to demonstrate the basics of rhythmic gymnastics, but this is far from true. Stretching is not just part of a workout for those who have nothing to do in the gym, but an important component of strength training for both women and men.

Front thigh stretch

Stand on your right leg, bend your left knee and take it back. Hold your left ankle with your left hand, slightly pulling it up. You should feel a pulling effect in your left thigh. Repeat for the other leg.

Why this exercise is important: Stretching the front of your thighs reduces muscle tension and prevents you from feeling stiff in the morning. The exercise also helps in preventing knee injuries.

iliotibial band stretch

The iliotibial tract is a connective tissue that runs the entire length of the outer thigh and attaches just below the knee joint to the tibia. PBT injuries are most common in runners, cyclists, and strength athletes. However, it is recommended that all trainees pay attention to PBT stretching to prevent injury.

Stand and cross your right leg in front of your left. Extend your arms above your head and grab your left wrist with your right hand. Bend your waist to the right and hold this position. You should feel a stretch on the outer left thigh. Repeat for the other leg.

Why this exercise is important: The PBT stretch reduces tension in the hip muscles and stress on the knee joints, preventing leg injuries.

Pros and cons of stretching

Like any other activity, stretching has its advantages and disadvantages. The benefits of stretching are:

No contraindications. Everyone can do stretching.
Low intensity training.
Possibility of daily training. Unlike fitness, you can do stretching every day.

The disadvantage of stretching is that it is not able to fundamentally change your figure: with its help you will not be able to build muscle mass, make your muscles more prominent or lose weight. But you will make your muscles more elastic and improve mobility in your joints.

Upper back stretch

Kneel on the floor and lower your buttocks until you touch your heels. Extend your arms forward and touch the floor with your palms and forehead. Stretch forward, feel the stretch in the thoracic spine.

Why is it important to do this exercise: long sitting work and long walking lead to tension in the thoracic spine. Stretching the upper back helps relieve stress in this area.

Hamstring stretch

Lie on your back. Extend your left leg straight straight up. Holding your left hip with both hands, gently pull your leg toward you. Hold this position. You should feel a stretch on the back of your knee. Repeat for the other leg.

Why is it important to do this exercise: the hamstrings are especially stressed in cardio running, walking on a stepper, exercising on an exercise bike and cycling. Pay proper attention to your knees after training like this to avoid future injuries.

Tips for Beginners

To experience the full benefits of stretching, instructors advise spending 30 minutes stretching 2-4 times a week. This can be either an independent activity or part of a training program. In the latter case, ballistic and dynamic stretching begins strength or cardio training, and lasts no more than 5-7 minutes. The correct way to end the session is with static stretching. There is no need to rush:

breathe evenly and calmly;
do not make any sudden movements;
know how to feel the line beyond which pleasant tension turns into burning pain.

Shoes for stretching training may not be needed at all: in some gyms girls work out in socks, but in most cases they can do without them. But clothes for stretching should be given special attention. It should be tight-fitting, stretchy and very comfortable. Otherwise, you will always be distracted by a loose strap or an excessively exposed lower back.

Note:

alternating strength exercises with movements that develop flexibility is strictly prohibited! This will reduce muscle strength and increase the risk of injury.

Calf stretch

Place the front of your left foot on a step, dumbbell, or other elevated platform. Take a small step forward with your right foot until you feel a stretch in your left calf muscle. The knee of the left leg is straight. Hold the stretch. Repeat for the other leg.

Why it is important to do this exercise: Tight calf muscles can lead to injuries to the legs and Achilles tendons. Be sure to do this stretch after training your legs in the gym and running.

Why do you need to stretch after a workout?

Flexibility of muscles and ligaments is not just the aesthetics of physical development that girls strive for, but the main tool of any athlete, which contributes to the speedy recovery of all muscles.

Here is the mechanism of action: under load, the muscles contract and shorten; one might say, they become more and more compressed with each workout and worse or do not return to their normal state at all. Such muscles become overloaded and inelastic. It is these muscles that stop growing, since the full range of motion is important for their growth, and the stretching phase (negative) is no less important here than the contraction phase.

So, when muscles are stretched, they are prevented from shortening and normal levels of recovery are maintained. And recovery is known for its effect on accelerating anabolism. Thus, by stretching after training, the muscles will be able to rest faster, maintaining elasticity and physiological state, constantly improving the amplitude of movement, and accordingly, the muscles will grow faster.

Lower back stretch

Lie on your back and bend your knees. Feet together, arms apart. Gently begin to tilt both knees from side to side as far as possible. You should not experience discomfort, but only feel a stretching in the lower back. Do 5-10 bends in each direction.

Why it is important to do this exercise: The lower back is also loaded during long periods of walking, running and sitting still.

Stretching for weight loss

Unfortunately, stretch training does not help you lose weight. To lose weight and reduce volume, a balanced diet and regular strength training are necessary. Stretching is needed to relax the muscles after exercise. Stretching alone is not enough for weight loss.

However, by systematically doing stretching, you can also improve your appearance. “Static stretching triggers the parasympathetic nervous system, which helps speed up recovery,” notes Natalya Yapryntseva, coordinator of group programs at the World Gym club - Sterlitamak . — And we lose weight, as everyone already knows, not during training, but during the recovery process. Plus, stretching improves lymph flow and helps reduce volume, which will make the skin more elastic and toned.”

Hip flexor stretch

Lunge forward with your right leg, touching your left knee to the ground. Reach forward until you feel a stretch in your right thigh. Don't bend over, keep your body straight. Hold the position. Repeat for the other leg.

Why this exercise is important: The hip flexors are involved in exercises and sports that involve lifting the legs and bending the knees. These flexors will become clogged, which can lead to pain in the hips and lower back.

The benefits of stretching for older women

You can often hear that after 40 years there is no point in doing stretching, they say, you won’t be able to do the splits anyway.

First of all
, this is not true! Flexibility is a very individual indicator, and sometimes people who were completely unathletic in their youth achieve impressive results in adulthood. And, on the contrary, there are young girls who are absolutely “wooden” by nature.
Secondly
, muscle stretching is a natural self-regulation mechanism conceived by nature (remember with what pleasure we stretch in the morning). In this way, our body regulates the activity of systems and organs.

With each passing year, the muscles become more rigid and the connective tissue loses its elasticity. This is why high-impact activities like aerobics or running can lead to injuries in mature women. But stretching, on the contrary, will pause the biological clock.

Gluteal stretch

Lie on your back. The left leg is extended vertically upward, the right leg is bent at the knee joint and touches the left knee in front. Grab your left thigh with both hands and pull it slightly towards you. Hold this position. Repeat for the other leg.

Why is it important to do this exercise: the gluteal muscles support us during running, stepper exercises and other exercises that actively involve the legs. It is especially worth paying attention to stretching the buttocks for people engaged in sedentary work.

Photo: womensfitness.co.uk; pexels.com/Li Sun

What does it represent?

ABS is an English expression that stands for “Abdoinal Back Spine”. What does this mean? Everything is very simple! This is a fitness workout involving the abdominal and back muscles. Other muscle groups also work when performing a set of exercises, but the emphasis is on the two listed above.

An excellent training effect is achieved not only by strictly following the training program, but also by additionally using special equipment in the form of body bars, dumbbells, etc.

The back and abs are in close contact. With constant pumping of one, the other is invariably developed.

Interesting fact. Often, when you need to get rid of back pain, it is recommended to simply pump your abs. And if there are no serious problems in the body, it really helps. The muscles warm up, become more elastic, pliable, stagnation is eliminated - the person feels much better.

Who is it recommended for?

ABS training is equally effective for both genders. They not only help to form a flat tummy, which delights the representatives of the opposite half, but also maintain the health of the whole body, which is very important in modern conditions.

People with monotonous, sedentary work should especially pay attention to such activities. Constantly being in one position leads to muscle blocking. Gradually, your back and neck begin to hurt, and the load spreads unevenly throughout the spine. Training helps to cope with all stagnation and restart important internal processes.
Those who want to lose extra pounds will also find a lot of benefits in these workouts. Regular exercise will help you quickly get rid of unnecessary centimeters on your waist, stomach and hips.
ABS training is also effective for women in the postpartum period, when they need to restore muscles after a huge load. Plus, it's a great way to get rid of the belly left after pregnancy.
People with spinal and back problems should definitely include exercise in their lives. Doctors often prescribe exercise in addition to drug therapy. So let it be ABS training.

Interesting fact. The results are noticeable after the first workout. They are manifested by significant strengthening of the back and abdominal muscles, development of endurance, improvement of mood and general well-being. Then the most interesting thing begins - fat deposits literally “melt” before our eyes.

Contraindications

Despite its versatility and effectiveness, ABS training is not suitable for everyone. Classes provide a strong impact on the abdominal cavity and spine, so there is a large list of contraindications that cannot be ignored:

Ostochondrosis.
Intervertebral hernia.
Osteoporosis.
Oncological diseases.
Ulcer of the stomach and duodenum.
Gastritis.
Enterocolitis.
Radiculitis.
Spondylosis.

There are also temporary contraindications:

Infections.
Fevers.
Critical days.
Blood pressure surges.
Various injuries.
Intestinal disorders.
Pregnancy.
General malaise of the body.
Recent surgical interventions.

A set of post-workout muscle stretching exercises