Believe it or not, stretching is one of the scariest things you can do in the gym. Moreover, it seems scary not only for beginners, but also for experts and enthusiasts. This leads to the fact that often many simply prefer to ignore the stretch or spend it incorrectly. However, there is only one thing that can be worse than not stretching at all after a workout. And this is the wrong stretch.
In cases where you do not stretch correctly, you can bring your body to stretch or damage muscles, which you absolutely do not need. So before you go to the gym, be sure to check out the most common mistakes and how to fix them.
Lack of warm-up before stretching
If you ever tried to stretch out without any preparation, then you will realize that the sensations you will experience will be very unpleasant. To fix this, you just need to exercise a little on the cardio simulator of your choice. This will warm your muscles, so that in the future it will be quite safe to stretch. You will simply be amazed at how flexible your muscles are. In addition, stretching after a warm-up reduces the risk of injury.
No stretch marks
In no case do not let your laziness get to you during sports. You can not completely miss the stretch, because it allows you to activate the muscles. Even if you did light cardio training before the main lesson, then there is a high probability that you did not warm up the muscles enough. Ultimately, such negligence and refusal to stretch can lead to muscle breakdown due to a variety of stresses such as running and lifting weights. Stretching helps you avoid this danger.
Stretching lasts a small amount of time
Stretching should ideally affect every part of your body. However, each section requires a different amount of time. While static stretching should last from 30 to 60 seconds, dynamic stretching requires a certain repetition of exercises - so do them at least 10-12 times.
Improper breathing
When stretching, you must always breathe correctly. Whether you are engaged in dynamic or static stretching, in no case do not forget to inhale the air. Breathing during fitness ensures that your muscles and brain receive the oxygen they need to function optimally.