If there is one important thing that we always forget to complete our routine, it is stretching after training. Many people underestimate the importance of these and how these stretches can help heal muscles and improve flexibility.
You must think about it this way when you are training, The muscles are in constant contraction and dilation. Both over time and continuous use as well as poor posture, a reduction in the surrounding tissue of the muscles can occur and therefore you can lose flexibility.
Support to improve flexibility is stretching after training, which helps muscle recovery to be able to put 100% effort into all training sessions.
Stretching after training:
1 – Leg and biceps femoris stretch
Sit on a mat, then stretch your leg out just in front of you, with the opposite leg bend it and turn it inward as shown to act as a support point. Reach the foot with the same hand, that is, if you stretch your right leg, touch the right foot with your right hand. If you can, stretch your foot towards you.
Stay in this position for 20 or 30 seconds and repeat with the other foot and arm. This type of stretching after training is especially beneficial at the end of leg exercise.
If you are looking to gain flexibility in your legs, in addition to these stretches, we recommend that you follow the exercises in our post: 5 exercises to improve and work leg flexibility.
2 – Hip flexion stretches
For these stretches after training, start by resting your knees on a mat. Take a big step forward with your right leg, leaving the left leg as in the photograph. Make sure that your front knee does not protrude in front of your toes. Keep your back upright and push your hips forward, so you feel a stretch in the front of your leg.
Hold this position for 20 or 30 seconds and repeat with the other leg.
3 – Abdominal stretches
Start by lying face down on a mat, then bring your arms to the floor with both hands next to your chest. Slowly extend your arms to lift your chest, remember keep your shoulders down.
Maintain the position of the photograph for 20 or 30 seconds.
4 – Glute stretches
Plant both feet on the ground, taking shoulder width as a reference. Raise your right leg by bending it and resting it on the knee of your left leg, as we show you in the photograph. Now simply press your right knee down, and you will notice it tightening. If you have trouble maintaining your balance, focus on one point.
keep it up for 20 or 30 seconds and repeat with the other leg.
5 – Chest stretches
Stand, facing forward with your arms next to your body. Now place your hands behind your body and interlace your fingers. Next, to perform the stretch, gently pull your hands away from your body, this will cause your shoulders to retract and your chest will open.
Stay in position for 20 or 30 seconds. These stretches after chest training reinforce obtaining results in the pectoral area.
Now that you know how to do the best stretches after training, we recommend that you put them into practice without straining your body too much. Obtaining results will become noticeable, especially in terms of flexibility.
Share this content: