Stretching after a power training for girls

Stretching after training is a very important set of exercises. It should be paid no less attention than the warm-up performed before the training. The hitch allows you to give more effectiveness to the exercises, to bring the muscles into tone and to help reduce pain.

What is the stretching?

• Passive . This is when the tensile force is attached to you from the outside. Produced by another person or a simulator. This stretching should be done slowly, to control your movements.
• Active . Such stretching after training for girls requires that during the exercise all muscles are involved.
• Ballistic . Implies the technique of performing fast jerks. However, one must be extremely careful when performing it, because one wrong move can lead to damage to connective tissues.

The main benefits of stretching at the end of the workout

Stretching after strength training for girls has a number of pronounced advantages:

• Relaxes the body, reduces tension in the ligaments and muscles.
• Prevents the occurrence of such injuries as stretching and deformation of muscles.
• Improves overall coordination, allows you to move more freely.
• Stimulates proper blood circulation.
• Accelerates the regeneration of injured muscles.
• Develops concentration of movement.
• Clears the mind and just cheers you up.

How to properly stretch?

Stretching after training in the gym is very important. It will allow you to feel more cheerful, stretch muscles and get rid of pain after performing strength exercises. The main thing is to know how to properly perform it.

Helpful Hints:

• During the stretching exercise, try to stay for 30 seconds in each position, do not make sharp movements.
• You need to breathe deeply and slowly, remember that you have nowhere to hurry.
• The body should be completely relaxed, otherwise the hitch will not affect the muscles.
• Concentrate on stretching, mentally imagine how your muscles relax, how pain senses disappear.
• Stretching should be done only on the heated muscles, so immediately after the workout, proceed to its implementation.
• Before performing exercises, you can not drink water. Stomach fill up - and you can not relax the body normally in order to qualitatively make a hitch.

Stretching the calf muscles: Exercises

• The starting position is straight. We grab the right foot with the right foot, then slowly bring it to the buttock. In this position, we remain 30-40 seconds, we repeat the same exercise with the left foot.
• With both hands, lean against the wall, hands should be at chest level. Then step back so that you feel a slight stretch in the area of the thigh.
• Sit down on the floor, legs bred to the side as much as possible. Begin to carry the slopes forward, touch the floor with your hands. Stretching after training must include this exercise. It strengthens not only the calf muscles, but also the back.

Stretching of the dorsal muscles: Exercises

• The first stretching exercise is the famous "cat pose". We get on all fours, our backs slowly bend downwards, at the same time we need to look upward. In this position, we hold about 15-20 seconds, then slowly bend our back in the opposite direction. The view should be directed downwards. We stand like this for 15 seconds and we do not hurry back to the starting position.
• To perform this exercise, you need a chair. Sit on it, hands stretch forward, you need to do it with all your might until you feel that the spine is also stretched. Torso can not be moved. This is a very useful stretch after training, it leads the muscles into tonus.

Exercise for stretching the loin

After weight training, we very often come across the fact that in a few hours the lower back begins to ache heavily. Sometimes it hurts to make even a few simple steps. This is due to the fact that we miss such an important part as stretching after training. Its performance is simply necessary in order to relax the muscles a little.

For stretching the waist, the following exercise is performed:

• The starting position is sitting. We lower our legs in front of us, bend over the whole body forward, the back should remain even. Hand touch the tips of your toes and hold in this position for 20 seconds, then slowly straighten.

Stretching on all muscle groups

Training can not be finished abruptly, it is for this purpose that a hitch is made. In other words, this is a gradual decrease in the load, due to which the muscles will not later ache.

Exercises:

• We lay down on the back, stretch the right leg forward, and the left one remains bent at the knee. The left hand is stretched to the side, and the right hand is placed on the knee of the left leg. We press the shoulders as much as possible downward, so that the feeling is formed, as if you are pushing them into the floor. After 20 seconds, we change our legs and do everything the same.
• We lay down on the stomach, legs stretch back so that they remain straight. The palms serve as a support for the floor, only the shoulders work. We try to lift the torso up only with the help of the shoulders. Try to stretch as far as possible.
• We kneel and lean forward. The right hand should be extended forward, and the left hand withdrawn back. Now, try to lower your shoulders as close to the floor as possible, without helping your hands.
• We stand exactly, we place our feet on the width of the shoulders. Hands are bred to the sides as much as possible, while the palms are open. Exercise should be done slowly so that you do not accidentally strain your muscles.

Do I need stretching after training?

The exercises described above are basically very simple, and it may seem that there is no sense from them. Therefore, many newcomers very often ask the question of whether stretching of muscles is necessary after training.

Strength training leads to the fact that the muscles begin to contract and tense. A stretching is necessary for a man to make the muscles stretch back, and the tension subsides from them.

If you do not make a hitch, you will not only feel pain the next day, but it will be difficult to just get out of bed and perform simple everyday movements. And, of course, there will be no question of going back to the gym again.

Stretching after strength training is simply necessary for everyone. And it does not matter how intensively you did and on what simulators. Use the exercises and useful tips, then your sports will bring good results in a short period of time, and you will not encounter such a problem as muscle pain.