After strength training, the muscles of the hands and shoulder girdle should be relaxed and pulled with good quality. This is necessary to improve the blood supply to tissues, because when the muscle is in good shape, the vessels are pinched and the blood cannot fully convey the nutrients. And good nutrition contributes to faster muscle growth. Also, stretching the biceps, triceps and shoulders serves as a prophylaxis of injuries, increases the flexibility and mobility of the joints. The complex of stretching exercises described in the article will help to correctly complete the hand training.
Stretching the shoulder girdle, like the rest of the body, is best done in a warm state. The best option is to do stretching after the main workout. If stretching exercises are performed on days free from training, then to eliminate injury to the ligaments and joints, you need to warm up the whole body well. A great option for warming up is running - run 2-3 kilometers and start stretching.
It is important to know that doing stretching exercises should not cause pain.
Sharp movements should not be allowed - do the exercises smoothly with a gradual increase in amplitude. At the extreme points (when the stretching is maximum) linger for a few seconds. Focus on the muscles and joints that are currently involved.
Proper breathing allows you to increase the efficiency of exercises - exhale at the time of bending, when the chest naturally contracts. The most important factor to achieve a good stretch is the regularity of the exercises.
Stretch biceps is one of the important factors of growth of this muscle. Thanks to stretching, the biceps stop shortening and lose flexibility. Due to improved blood supply, biceps recovery occurs 15-25% faster.
Here are a few tricks that will help to stretch this muscle:
Try to feel the stretch in your biceps.
Stretch triceps, as in the case of biceps promotes the growth of this muscle.Do not forget that it is triceps that give the main volume to the arm (70% of the volume), which is why this muscle should be well developed.
Triceps stretching exercises are as follows:
Then change hands.
Stretching the shoulders, in the absence of problems with the spine , able to make a stooped, hunched man - a man with excellent posture. Also, exercises to increase flexibility in the muscles of the shoulder girdle help improve blood circulation in the upper part of the body and facilitate breathing.
You can stretch your shoulders as follows:
Place your hands as close to each other as possible. Move your legs away from the wall as far as possible. Lower your head down and bend around the lower back. You will feel a stretch in the shoulders, chest and spine.
Perform the exercises presented each time after a strength training.
If you purposefully train flexibility - do them at least 3 times a week. Then the result will not be long in coming. Alternate exercises, combine them with others.
Try to develop the flexibility of all muscles at the same time - this will significantly reduce the risk of injuries during sports.