Support before and after exercise. Most people just remember to get ready before exercise. Tired after exercise, I don't want to move; In fact, after exercise, although the muscles are sore, it is still necessary to gently do lacing again, so that the muscle fibers can be re-conditioned, the speed of fatigue recovery will be accelerated, and the muscle state will be better next time.
Be sure to warm up before stretching, such as using a small run to increase the body temperature and keep the muscles and tendons in a state of preparation, so that the stretching effect will be improved and the chance of injury due to improper stretching can be reduced.
Don't pause breathing when stretching your muscles. Take a deep breath slowly. Pause and hold your breath, it will increase negative oxygen debt, uncoordinated movements, and increase the chance of laceration injury.
Stretch the tendons slowly and gently. The purpose of stretching tendon is to stimulate the nerve information of muscle spindle nerve and tendon sensory corpuscle by using the elasticity and extensibility of muscle tendon, and gradually increase the potential and endurance of stretching.
Whether it is rhythmic or fixed (more than 30 seconds in a row), it is effective as long as it is moderate; The most taboo is to pull the tendons that can't move. In order to be quick, they are pressed by violence, or others apply external help; As long as the force is improper, it will cause harm.
For the same action, there may be multiple muscles * * * forming the same functional group to complete the action cooperatively; However, due to different anatomical positions, these muscles may need to be stretched one by one through different lacing actions; In addition to synergy, the reverse muscles in the opposite direction must also be stretched equally; If the synergid muscle has tendon leakage, it may not be able to climb to the top and be injured in some extreme movements; If the muscle picker doesn't stretch, the strong contraction will lose its balance and get hurt.