​ Does anyone use static stretching before exercising? If so, please stop immediately!

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From the perspective of strength, stretching can be divided into active stretching and passive stretching

Active stretching It refers to keeping the action in a specific position without other external forces, that is, active stretching, which can increase the flexibility of the body and the strength of contracting muscles;

Use your own weight or equipment to keep the limbs in a certain stretching position, that is Passive stretching It is beneficial to reduce nerve and muscle excitability, alleviate body fatigue after exercise, and accelerate the recovery of body functions.

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From the perspective of morphology, stretching can be divided into static stretching and dynamic stretching

Static stretching It is a continuous stretching method that the muscles of the body stay still after stretching to the extreme and maintain for more than 15 seconds. The body does not need to walk or move in a large range, but only needs to stay still and breathe at a constant speed.

Dynamic Stretch It is a functional stretching method with strong sports pertinence. What is functionality? It means that most of the dynamic stretching movements will imitate the sports carried out by athletes later, such as basketball players, who will run and jump, stop suddenly, and take short steps to strengthen their sports reaction ability.

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When is the best time to stretch?

Static stretching before exercise generally weakens muscle strength, which is a bad habit that needs to be stopped immediately! transport The best stretching before movement is dynamic stretching combined with warm-up exercise, so that the body can quickly find the feeling of movement and improve the training effect.

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Why is dynamic comprehensive stretching suitable before exercise?

Dynamic Stretch It can strengthen the strength, flexibility, balance and coordination of the practitioner. From the perspective of muscles and joints, dynamic stretching pays more attention to the stretching movement mode involving multiple joints and muscle groups. Through the movement simulation, the sense of force generation of the action is increased, and the body's mastery of the force action is enhanced. When the muscle is pulled and stretched, the sensing organ in the muscle senses the pull, generating excitement, and prompting the muscle to contract vigorously.

Why is static stretching suitable after exercise?

Static stretching Pay more attention to the recovery of muscles, instead of playing an exciting role in muscles, it will increase the elongation of muscle fibers, and the muscles will easily become insensitive, not excited, and the muscle contraction strength will become weak. So, It is recommended to put static stretching after exercise.

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Dynamic Stretch

advantage: Sports targeted functional stretching, which generally does not have any negative impact on training results before training, can strengthen the strength, flexibility, balance ability and coordination of the trainers.

Disadvantages: Dynamic stretching is the most likely to cause muscle damage.

Static stretching

advantage: Increase the range of motion of joints, muscles, ligaments and related tissues.

Disadvantages: This stretching exercise before training reduces the performance and affects the training rhythm.

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Dynamic comprehensive warm-up is the best choice before exercise. Exercise the muscles you are going to use in advance, such as split leg jump or high kick, which can better prepare the muscles for movement than static stretching. Even without a scientific perspective, dynamic warm-up is more interesting.