No pain from exercise! Experts teach 3 exercises to prevent discomfort

As the trend of health care becomes more popular among Chinese people, people gradually realize the importance of body management! Under the influence of this trend, various muscle strength training methods that help to sculpt the body have sprung up like mushrooms after a rain. However, fitness coaches remind you that if you want to effectively achieve training results and avoid muscle soreness, in addition to doing a thorough warm-up before exercise, you must not ignore the importance of finishing up afterwards!

Create a perfect body shape! Don’t forget to close your exercise after strength training

Fitness coach Ryan said that after a certain degree of muscle strength training, moderate contraction exercises and stretching of muscle tissue can not only effectively reduce muscle tension, relieve tension, relax the muscles, effectively relieve fatigue and discomfort after exercise, but also enhance muscle elasticity and joint mobility.

The most important thing is that doing the right amount of curling up movements after exercise can accelerate the metabolism of lactic acid, avoid subsequent muscle soreness, and extend muscle length, making muscle lines more symmetrical and slender.

Stay away from muscle soreness! 3. Relaxation of muscle tissue

In view of this, Coach Ryan has specially designed 3 sets of stretching exercises that are simple in steps, easy to execute, and do not require any equipment, specifically for the core muscles that modern people like to exercise, as well as the inner and outer thighs, buttocks and other lower body parts, for your reference.

Hip stretch

Step 1: Lie flat on your yoga mat.

Step 2: Bring your knees toward your chest, place your hands on the outside of your right knee, and hug your knee toward your left (opposite) shoulder.

Step 3: Stay in the stretch for at least 20 to 30 seconds, keep your breath open, relax, and you will feel your hips stretching.

Step 4: Return to the starting position and repeat the above steps on the other side.

Recommended number of times: One set is repeated left and right. It is recommended to do at least 2 to 3 sets each time. When you perform the second and third sets, you will feel that your muscles will be more relaxed.

★Stretch the back of the thigh

Step 1: Stand at attention and take a small step forward with your right foot, keeping the sole of your foot on the floor.

Step 2: Then push your buttocks back and lean your body forward. Remember to keep your back straight. You will feel the muscles on the back of your thighs stretching.

Step 3: Stay in the stretch for at least 20 to 30 seconds, keep your breath open, and relax.

Step 4: Return to the starting position and repeat the above steps on the other side.

Recommended number of times: Each retraction counts as a set. Do 2 to 3 sets for each foot. This will allow you to feel a noticeable relaxation effect on the back of your thighs.

★ Front thigh stretch

Step 1: Stand at attention and hook your right heel toward your buttocks.

Step 2: Reach out with your right hand to grab your right ankle and pull your leg back.

Step 3: Stay in the stretch for at least 20 to 30 seconds, without holding your breath and keeping your mind relaxed.

Recommended number of times: Each retraction is considered a set. Do 2 to 3 sets for each foot to achieve an effective stretching effect.

Note: It is important to remind you to keep your stomach contracted and your buttocks squeezed during the movement; at the same time, the knees on both sides of the body will be close to each other and will not open outwards.

Filming location: provided by Anytime Fitness Luzhou store