Strength training can lead to muscle pumping. Most often, the legs suffer from this phenomenon. Stretching will help restore muscles. Do it daily and after training you will get rid of painful sensations and form a beautiful relief of the leg muscles.
Often, people starting fitness classes strive to make up for lost time and build up their muscles as quickly as possible. From the very first workout, it is necessary to stretch.
Stretching the back of the thighs
Stand up straight, place your feet next to each other, lower your arms along your body. With an exhalation, tilt the body towards the hips, place your palms on your shins, and stretch your chest forward. Feel the stretch in your calves and thigh muscles. Hold this position for a minute, breathe calmly. With an inhalation, round your back, slowly raise your body.
Keep your knees fully extended during the exercise.
Stand straight with your legs wide apart. As you exhale, bend towards your hips. Turn your body to your right leg, stretch your chest as close to it as possible. Do not hold your breath. After 20 seconds, turn your body towards your left thigh and stretch forward. Next, return the body to the center, lower your palms to the floor. Pushing your hands off the floor, stretch your chest even closer to your hips. Slowly straighten up as you inhale. Exercise can help relieve muscle pain quickly.
Stretching the front of the thighs
Go to the wall, lower your right palm to its surface, transfer your body weight to your right leg, bend your left knee, grab your foot with the same hand. Connect your knees, pull the left heel as close to the buttock as possible. Stand in this position for 1 minute. Then stretch on your right leg.
Get on your knees, while spreading your hips at a distance of 40 - 50 cm, lower your arms along your body. Sit down slowly with your buttocks between your heels. Sit in this position for 1 minute. If you feel comfortable in this position, gently tilt your body back and lower your back to the floor. Hold the position for 20 seconds. As you inhale, slowly rise up and then kneel down. This exercise will prevent your legs from pumping during intense workouts, and also contributes to the rapid reduction of excess muscle mass.
If your lower back hurts after exercise, lie on your back and rest for 3-4 minutes.
Stretching the inner thighs
Sit with your legs apart as wide as possible, and point your socks towards you. With an exhalation, tilt the body forward, lower your palms to the floor. Hold the position for at least one minute, breathe calmly. Slowly straighten up as you inhale.
Change the previous position: bend your legs at the knees, connect your feet, lower your hips as much as possible to the floor, place your palms on your toes. With an exhalation, lean forward with your body, pull your chest to the floor, do not hold your breath. Hold this pose for two minutes. Slowly straighten up as you inhale. This stretch will help you quickly heal the unpleasant muscle pain that occurs when pumping your inner thighs.
Exercise to stretch the outer thighs
Lie on your back, arms spread apart. As you exhale, bend the knee of your right leg and pull it towards your chest. As you inhale, grasp your knee with your left palm and roll it to the floor to your left. Hold the position for 2 minutes, breathe calmly. Then, with an exhalation, slowly lift your knee off the floor and bring your leg back to the starting position. Repeat the exercise on the other leg. Exercise will help reduce the over-pumped lateral muscles of your thighs.
