Stretching muscles after strength training in the gym is one of the fundamental factors of a successful and fully-conducted training that helps an athlete to effectively use all of his natural potential for muscle growth and increase in strength.
Stretching will be useful for absolutely all healthy people, of any age categories, from small to large, and even those who do not practice at the gym do not use force exercises in their arsenal.
Always perform stretching in the warm state, that is, immediately after a power or aerobic workout, when the muscles have not yet had time to “cool down”.
Imagine that clay is your ligaments, if we freeze it, then during deformation it will inevitably burst, and by the turn of heating plasticine it can easily pass from one form to another, the same thing will happen to ligaments in the human body.
And also do not be confused, stretching with a warm-up, which is performed before training, to warm up the body, prepare the muscles for exercise. Read the article about hula-hoop exercises.
Why stretching muscles is important
During the performance of strength exercises, shorten the trained muscles (shrink). Immediately after their reduction, that is, after a working approach, the body tries to restore them to their original state, to restore the former length. This process can last up to several days. Thus, an athlete who does not stretch the muscles after training, delays the recoveryprocess.
During training, we do not recommend that you stretch the muscles, simply because, it relaxes them, instead of adjusting them to work (for example, it is better to use warming ointments for these purposes ), or simple shaking / twitching, or doing exercises with very light weight (including aerobic ), which not only help to recover faster by the removal of metabolic products from muscles ( lactic acid ), but also to warm them up before the forthcoming working approach.
And also, with regular stretching exercises, the athlete will be able to lift the weight much more, as the muscle stretches, it decreases so much, it is extremely important for understanding the essence of the stretching performance in order to increase the strength indicators, since the strength of the muscle fiber depends not only on strength the passage of the nerve impulse, but also on the amplitude of contraction (the larger it is, the greater the load the muscles will gain in the exercises).
What is the purpose of stretching muscles?
Thus, stretching will help the athlete:
- Increase strength indicators
- Increase more muscle mass (due to the increased amplitude of movements, as a consequence, the muscles will be better worked out)
- Minimize injuries to tendons and ligaments in the gym
- Speed up the recovery process after a workout
- Improve blood circulation in the muscles, thus reduce the ligament (delayed muscle pain after exercise)
- Relieve Muscle Tension
- Increase the flexibility of the joints
- To give elasticity to the muscles (as the consequences increase the amplitude of contractions)
- Get rid of the complex “enslaved rolling”
In addition, the enslaved, not flexible joints, remembering the shortened amplitude of movements, entail inflammatory processes and traumas, due to violation of biomechanics movements.
Exercises for stretching muscles in the gym
The best list of exercises for stretching muscles after strength training in the gym.
Stretching of buttocks, back and oblique abdominal muscles
Lie on your back, stretch out, bend your left leg in the knee and smoothly, without hurrying, start pulling it to the right side. In the extreme, tightened position, hold the bent leg in the knee for a few seconds, feel the slight tension of the muscles and ligaments. Do this exercise in 2 sets of 3 repetitions per foot.
Remain lying on your back, straighten your right arm perpendicular to your body, start pulling your left knuckled leg with your left hand to the right side and to the floor, while watching your pelvis, so that it does not completely roll over to your right side, otherwise the effect of this the way of stretching the gluteal muscles will not be. When doing the exercise, do not tear off the head, shoulders and support arm from the floor.
Stretching the groin and the adductor muscles of the hip
Lying on your back, straighten your arms along the trunk, bend your knees, connect the soles of your feet, relax.
In such a relaxed state, hold for 1 minute, under the influence of gravity, your muscles will stretch, as you train, reduce the distance between the pelvis and the extended feet, and to enhance the stretch effect, smoothly and without fanaticism, press down on your hips.
Stretching the spine
Being in the same position, pull your forearms to the chest and shoulders, straighten your arms in the elbow joint, your back should bend, you will feel tension in the pelvic area and waist, relax them.Lie on your stomach, pull your hands to your head, lean on your forearms, so that your torso in the spine is slightly bent, at the angle you need. In such a bent position, relax, hold for 20 seconds, feel an easy and at the same time pleasant load in the waist. Repeat this exercise 3-4 times.
This exercise of healthy helps in the prevention of a healthy spine.As you train, increase the angle of the torso deviation from the horizontal, as well as the time spent by the relaxed pelvis and waist under the load.
Stretching flexors of the hip joint
Standing, lower the knee of the right foot to the floor, while the knee of the right leg should be pushed forward.
Make sure that the right leg, shoulder, and hip joint are on the same line. Adjust the degree of tension in the front of the right thigh by pushing the pelvis forward.
Do 5-10 swings for one leg.
Hip poster extension
To perform this exercise, you will need a Swedish ladder. Grasp the right leg to the required height, with the left leg, as well as the right leg, completely straightened at the knee.
Make 10-15 swings to the foot of the right foot. Make sure that the left leg is fully straightened at the knee joint, and the direction of the knee should coincide with the direction of the foot. As you train, increase the height of the leg as well as the amplitude of the rocking.
HIP POSTER EXTENSIONA fairly common exercise, when a person sits on the floor, with his legs straightened at the knees and performs smoothly rhythmic tilts of the trunk to his toes. Mistakenly you may think that this exercise stretches the hamstrings, in fact it is aimed at improving the flexibility of the spine.
Stretching quadriceps and knees
Find the support, rest on it with your left hand, so that your body will be fully straightened, bend the left leg in the knee, and with your right hand grasp the left ankle, and pull it up.
As you train, you will learn to pull the heel to the buttocks, but do not seek to develop extreme flexibility in this exercise, due to the fact that there is a high probability of stretching the knee tendon. Change your legs, and repeat the exercise.
Keep in mind, often beginners in this exercise confuse the order of actions: the left ankle is tightened with the left hand, and vice versa, the right ankle is tightened with the right hand.
And this, in turn, has a destructive effect on the knee joint due to an unnatural fold.
To perform this exercise more safely, perform all the same things just lying down.
Stretching of the spine, back, neck and shoulders
Find a chair or something similar, such as a bench with a backrest, sit sideways to the back. While holding the pelvis and legs, make a turning motion with the body, direct the shoulders and head in the same direction, apply the necessary forces to the back of the chair, for the stretching effect, stay in this position for a couple of seconds.
Cross another side and repeat this exercise. The increase in the amplitude of the tensile motion should occur smoothly and gradually.
Sit on a chair, straighten your back, look straight ahead.
In this position, tilt the chin down, and turn the head first into one, then to the other side, lightly helping the hand, to ensure the desired stretching of the neck.
Do 3-4 repetitions on each side.
Tips for stretching the muscles after training
Before you begin to perform the above complex for stretching muscles, I would like to give you some tips that will help you to more effectively perform stretching, and also protect you from injuries that can be easily obtained by stretching the muscles after strength training in training.
- Stretching muscles is performed only after training, because it relaxes the body, relieves stress from it
- Do not stretch if you feel that the body is not warm enough yet. Better perform a couple of light approaches in the exercise, or run on the treadmill. Cold ligaments are very easily injured.
- Stick to the static manner of doing the exercises. When performing stretching, avoid jerking, pushing, jerking, perform movements smoothly and gradually, lingering on the stretched position for 15-20 seconds.
- When doing exercises, try to relax muscles as much as possible, do not strain them specially
- Breathe smoothly and calmly, holding your breath is not permissible
- The optimal time for doing stretching exercises is 15-20 minutes. One exercise is done on average 60-90 seconds.
- In the lead in your training program, stretching exercises on an ongoing basis, and not like many, from case to case.
- Do not pay attention to others, do not hesitate to bend into the gym. If the ” big guy ” does not do it in the gym, it does not mean that he is right.
- If you resort to the help of a partner when doing stretching, tell him about all your feelings, control his movements
- Do not under any circumstances stretch through severe pain. Any pain, o signal to you, that something is wrong. Analyze your body, maybe you have too much amplitude, and maybe you have problems with the spine, joints, cracks in the bones (in this case, the stretch is contraindicated, consult your doctor )
Regular exercise of these exercises will increase your result not only in bodybuilding, but in other sports, because many athletes perform power and non-power sports on an ongoing basis (swimmers, wrestlers, weightlifters, runners).