With the development of fitness knowledge, many people have also learned the importance of flexibility training in fitness. Flexibility can make our movements more precise and protect our joints from injury. We are practicing flexibility When training, pay attention to your training time. So do you know when is the time to do flexibility training? Let’s go take a look below!
Time for flexibility training
Flexibility training method is muscle stretching. It is recommended to stretch muscles 2-3 times a week. It is best to stretch every day. Each time should be controlled to one minute. Divide into three groups, each group is 20 seconds. Or divide into two groups of 30 seconds each. It's best to do flexibility training in the afternoon.
Why flexibility is the foundation of all training
If a bodybuilder has poor flexibility, it may cause injuries and risk muscle tears. When a relaxed muscle is stretched, the resistance mainly comes from the connective tissue, as well as the fascia and tendon sheath of the muscle. These connective tissues include ligaments and tendons. People who are overly relaxed should not over-exercise flexibility. Children's flexibility is at its worst when they are ten to twelve years old. After that, flexibility will improve. This is the reason for the decrease in muscle elasticity, so childhood is the best time to practice flexibility. time. Body temperature can change flexibility, which is one reason we need to warm up before training.
Strength exercises can improve flexibility, but if the joints are overweight, they will not be able to reach their maximum range of motion, reducing the level of flexibility. When designing strength training time, both active muscles and passive muscles should be taken into consideration. Flexibility exercises can improve the body's elasticity and toughness and make the body plastic.
Warming up accelerates blood circulation in the muscles, increases the sensitivity of the nervous system, increases the conduction of nerve impulses, and reduces muscle viscosity. Static stretching cannot be used to increase body temperature. Flexibility exercises will be more beneficial when the body temperature rises and sweating begins. Passive warm-up, hot shower, steam bath, massage. General warm-up, jogging, cycling, skipping rope, turning warm-up, small load exercises for specific movements. Generally, it lasts for 5-15 minutes, and it is suitable for the body to sweat.