| The warm-up and stretching phases are very important phases of the muscle building workout. Stretching is essential to help you avoid injuries and to aid in muscle recovery. Stretching helps to maintain the pliability of your muscles and connective tissue. Without stretching, your range of motion will become so restrictive that any movement outside of your range could result in injury or extreme pain. You should never stretch when your muscles are cold. Always warm-up first with some light form of aerobic exercise for 5 minutes. |
Stretching before your session warms and lossens your joints, muscles and ligaments, while stretching after your workout helps to aid in recovery. Stretching the muscles you just worked will help to remove the lactic acid that has built up in those muscles. Stretching helps in the removal of waste from the muscles, and supplies them with much needed oxygen and nutrients.
At the beginning of a weightlifting workout, warm up for 5 minutes on the stationary bike or treadmill. Keep the warm-up light and low-key, loosening up your body. After the warm-up comes the stretching.
The main muscle groups that you want to stretch before any weightlifting workout are the chest, shoulders, triceps, back, biceps, groin/hip, calves, hamstrings, and quadriceps.
Stretching – Phase 1: First, stretch the muscle for 3-5 seconds, then release.
Stretching – Phase 2: Next, Take a deep breath, exhale slowly, and re-stretch the part for 20-30 seconds. Focus on relaxing. Always remember to breathe and relax more each time you exhale.
Filed under Bench Press Safety, Bench Press Stretching, Blog by alboa45
