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The set of stretching exercises is presented by Ola Żelazo, a fitness trainer. You can do stretching training as a separate training unit, or use exercises to stretch your muscles after finishing another training session. Check out the photo GALLERY and start exercising!
The basic rule of thumb before stretching is: Stretching mustn't be painful! Exercises should be done slowly.
How to stretch your muscles?
• The muscle is kept in the stretched position for about 15-20 seconds.
• Make the movement while exhaling.
• After stretching a given muscle group, stretch the antagonistic muscle group (e.g. after stretching the quadriceps muscles of the thigh, stretch the biceps muscles - necessarily in this order).
• We do the same number of repetitions to the right and left.
• We start the exercises with the most tense part of the body.
• During subsequent workouts, we increase the positions of maximum stretch. Stretching should be done before training, but after warming up and after training.
Stretching can also be used as a separate training unit.
Benefits of post-workout stretching:
• Allows you to return your heart rate to the values before training;
• Accelerates regeneration;
• Improves blood circulation in the muscles;
• Increases efficiency;
• Prevents the formation of states of muscle inequality;
• Relaxation, relieving the nervous system and relieving stress.