Sports Friends have gone live The Secret of Pre-Workout Stretching**Proper stretching before exercise can improve muscle elasticity, joint flexibility and body coordination, thereby preventing sports injuries and improving sports performance. But do you really know how to do it properly? Here are the top five secrets of stretching before exercise.
Secret 1: Dynamic stretching.
Dynamic stretching is the use of small, rhythmic movements to warm up muscles and joints, improving muscle elasticity and joint flexibility. Dynamic stretching is more effective at improving performance than static stretching because it is closer to the state of muscle contraction during actual exercise.
Secret 2: Targeted stretching.
Targeted stretching for upcoming sports can better warm up muscles and joints and prevent sports injuries. For example, you can focus on stretching the muscles in the back of your thighs and calves before running, and on your shoulders and upper back before swimming.
Secret 3: Stretch your whole body.
A full-body stretch activates muscle groups throughout the body, improving coordination and stability. When performing a full-body stretch, you can start with the head and gradually work down to stretch the muscles of the neck, shoulders, back, waist, hips, back of the thighs, and back of the calves.
Secret 4: Deep stretching.
Deep stretching refers to stretching the muscles to the extreme, staying for a period of time, and feeling the tension and stretching of the muscles. Deep stretching can help the muscles relax better and improve their flexibility and elasticity.
Secret 5: Breathe coordination.
Combining breathing with stretching can help the body better relax and relieve stress. In general, inhaling while stretching and slowly relaxing the muscles as you exhale allows the body to better adapt to the stretch and reduce discomfort.
In short, by mastering these five secrets**, you can stretch more scientifically and effectively before exercising, improve sports performance, and prevent sports injuries. Remember, proper stretching and breathing coordination are key, and don't blindly pursue strength and effect to avoid unnecessary injury.