Stretching plays an important role. Unfortunately, not all athletes are fully aware of this. Learn How To Stretch To Increase Anabolism And Protein Synthesis. Stretching can be compared to a drug that can help you gain weight faster while also reducing the risk of injury. You have to take it responsibly and ignore those who ignore the stretch. Let's figure out how to properly stretch for different muscle groups in bodybuilding.
Stretch types
You probably remember that all school physical education lessons began with a warm-up. Very often, athletes confuse stretching with a warm-up, but these are different things. The warm-up is done so that blood begins to flow into your muscles. Stretching should only be done after warm-up, when your muscles are well warmed up.
It should also be said that during your school years, most often you performed the so-called ballistic stretching. For unheated muscles, it is very undesirable. It is best to use a static stretch. It consists in gradually stretching the muscles until a slight painful sensation appears in them. At the same time, in no case should you bring the matter to severe pain.
When you feel mild pain, hold this position for half a minute. Professional athletes have proven in practice that stretching has a very positive effect on muscle growth. Stretch the muscles that you will be training today. Let's say you now have your legs training according to plan, so stretch them. This should be done not only at the beginning of the training, but also in the pauses between sets and exercises.
Basic principles of stretching
Below we will talk about stretching all muscle groups, but now it is necessary to dwell on general principles.
- Before stretching, it is necessary to warm up the muscles qualitatively so as not to injure them.
- At the very beginning of your workout, use an exercise bike or treadmill for five minutes.
- With high-intensity training, stretching is necessary at the beginning of the session, between sets and exercises, and also after training.
- In the position of maximum stretching of the muscles, it is necessary to maintain a pause from 15 to 30 seconds.
- All stretching exercises should be done 2 to 3 times.
Stretching exercises for the upper body
Chest muscles
Stand near an upright stand and grab it with one hand at chest level. Slowly rotate the torso towards the other arm until you feel the maximum stretch in the muscles. Repeat on the other side. This exercise stretches your lats and biceps well.
Stand at a vertical stand facing it and grab it with both hands at waist level. Step back slowly and at the same time bend forward while straightening your arms. To increase the effectiveness of the exercise, you can shift the body to the sides.
Shoulder muscles
Stand straight and extend your arm forward, slightly bent at the elbow. With the other hand, begin to slowly pull the first hand to the body, taking it by the elbow joint. Repeat on the other side.
Forearm and biceps
The right hand must be extended forward at the level of the hip, with the palm facing forward. With your left hand, take your fingers with your right and begin to slowly bend your hand at the wrist. Repeat on the other side.
Triceps
Stand straight and extend one hand over your head, putting your palm behind it, first bending at the elbow joint. With your other hand, hold on to the elbow joint and slowly pull it towards the head.
Stretching exercises for the lower body
Quadriceps
Stand up straight with the bar for better balance. Bend the knee joint and lift the lower leg to the back of the thigh. Take your ankle with your other hand and start pulling it up. Use your right arm to stretch your left leg and vice versa.
Hip biceps
Sit on the ground and stretch your legs forward. Exhale and start reaching for your toes.
Groin muscles
Sit on the ground and keep your back straight. Bend your knees and bring your feet together. Place your elbows on your inner thigh, holding your ankles with your hands. Start pressing on your hips, trying to bring your knee joints to the ground.
Calf muscles
Stand on a dais at least 15 centimeters high. Place one foot in the back. Begin to lower the heel of the working leg down, stretching the calf muscle. Change your leg and repeat.
You can visually familiarize yourself with the technique of performing exercises for stretching different muscle groups in this video:
