Notes About Muscle Tension During Sports Practice
Basics of starting up
It is important to start the body before exercise. Starting in about 5-10 minutes has a great effect on getting your body ready for exercise both physically and mentally. At the same time, it also helps to prevent injuries.
The term "warm-up" describes many mild aerobic activities and activities that increase the heart rate. When you warm up, you literally heat up your body and muscles.
Boot also do:
Increased heart rate and respiratory rate.
Increase the amount of nutrients and oxygen provided to muscles.
Help your body get ready for the requirements of the training process
Types of boots
You can use a variety of boots to help your body get ready for exercise.
Usually the boot is the kind of activity you want to do but at a slower pace. For example, if you are preparing to run you can start it by running slowly; and if you are going to swim you can swim a few laps to start. If you play sports, you can focus your boot on the muscles used for this sport. For example, if you play baseball, you can focus on booting the shoulders.
Dynamic stretching utilizes multiple muscle groups specifically for each sport and can be combined during warm-up. In addition to warming up the body and getting muscle groups ready to work, stretching helps joints move flexibly.
Stretching was once considered the main activity before training
The traditional method of stretching, also known as "static", can lead to a decrease in muscle strength and performance. Consider stretching before exercising and stretching your muscles after exercise.
Stretching can still help, but after you've warmed up. This is because stretching before starting can directly stretch or damage the muscle.
Proper stretching can reduce muscle injuries and improve performance. In addition, muscle tension increases:
Flexibility of muscles.
Amplitude of operation.
Blood flow to the muscles.
Stretching should be done properly to benefit the practitioner. Here are some tips for proper muscle tension:
Stop if you feel pain. Correct muscle tension does not hurt you. If you reach the point where you feel pain, relax to the point where you feel comfortable and remain in that state.
Maintain each stretch for 10 to 30 seconds. A shorter stretch of this stretch will not be sufficient for muscle tension. If longer time can cause negative effects on muscle activity. When performing muscle tension, you need to do it slowly and do not put pressure in a short time Avoid jiggling up and down when doing muscle tension, as this can cause muscle damage.
This damage can lead to the formation of scar tissue. These scar tissue tighten muscles and reduce flexibility.
Maintain breathing. Breathing is an important part of any exercise process, including muscle tension.
Balance in workouts. Even if you are the one on the right, you should not neglect your left training. Make sure you stretch the muscles on both sides equally, so that all of your muscles are ready to work.
If you do any sport, you should start it in accordance with that sport.
This is also true for muscle tension. The muscle tension can be modified to suit different sports. For example, if you play baseball you can focus your training on your shoulders to throw or your arms to hit the ball.
To maintain muscle flexibility, you should exercise regularly, at least 3 days a week.
Relax after training
The most effective way to stop a car or bicycle is by hitting a wall. Like slowing down a bike or car, you need to relax your body after a workout, about 5-10 minutes, which will help your body recover from a workout.
The form of relaxation can vary by exercise, which should include mild aerobic activity and muscle tension. If you practice running fast, you can slow down and then walk to relax.
Relax and stretch muscles after exercise helps:
Heart rate returned to normal.
Bring your breathing back to normal.
Avoid stiff and sore muscles.
Reduce the risk of dizziness.
Relax the muscles.
Whether you are a beginner or a regular sports player, getting started and relaxing properly before and after training will help you avoid injuries during training and can help you improve your mood. degree.
To increase flexibility, you should exercise tension with the following muscle groups:
Shoulder muscle (Denta muscle in shoulder joint).
Back muscles (muscles in the upper, middle and lower back).
The thigh muscles (hamstrings and thigh muscles).
Hand muscles (biceps, triceps, forearm muscles).
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