最近，網(wǎng)絡(luò)上掀起了一股全民健身熱潮，每晚都有數(shù)百萬的劉畊宏男孩、女孩守候在抖音直播間，跟著“明星教練”劉畊宏一起“肥油咔咔掉”。

90分鐘的暴汗時間結(jié)束后，劉教練都會提醒大家拉伸肌肉，但還是有人選擇省略這個環(huán)節(jié)，直接進入休息模式。

拉伸，是運動中非常重要的一個環(huán)節(jié)，也是最容易被忽視和放棄的環(huán)節(jié)。你知道為什么運動后一定要拉伸嗎？拉伸不到位有哪些危害，真的會腿粗嗎？以下有關(guān)拉伸的知識，健身小白一定要看！

什么是拉伸？

很多人以為拉伸運動是在拉伸肌肉，但實際上，拉伸的真正目的是拉長和調(diào)動肌肉周圍的結(jié)締組織。

Science shows that stretching isn't actually literal—you're not even "stretching" your muscles at all. In fact, the true purpose of stretching is to lengthen and mobilize the connective tissue around your muscle, which does wonders for both your joints and your muscles. What's more, stretching helps your blood flow, reduces your risk of injury, helps you lose weight, and even relieves your stress.
科學(xué)告訴我們，拉伸運動并不是字面意思那樣，你甚至根本沒有“拉伸”到你的肌肉。事實上，拉伸的真正目的是拉長和調(diào)動肌肉周圍的結(jié)締組織，這對關(guān)節(jié)和肌肉都有好處。更重要的是，拉伸運動可以幫助血液流動，降低受傷的風(fēng)險，有助于減肥，甚至可以緩解壓力。

運動后不拉伸會怎樣？

1.You Could Feel Sick
可能會感到身體不適

You won't be surprised to know that when you exercise, you raise your heart rate for a period of time. While it's great to get that blood flowing, experts will tell you that it's just as important to "get your heart rate back to a normal level after the workout is over." This is also known in the fitness world as "cooling down."
我們都知道運動時心率會升高。雖然這會加速血液流動，但專家表示，“鍛煉結(jié)束后讓心率恢復(fù)到正常水平”同樣重要，這在健身界也被稱為“降溫”。

"After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are dilated," write the health experts at the American Heart Association. "This means if you stop too fast, you could pass out or feel sick. A cool-down after physical activity allows a gradual decrease at the end of the episode."
美國心臟協(xié)會健康專家稱：“在體育活動之后，心臟仍然比正常情況下跳動得更快，體溫更高，血管擴張。這意味著，如果你太快停下來，你可能會昏倒或感到惡心。運動后的‘降溫’會讓你在運動快結(jié)束時逐漸平靜下來。”

2.Your Muscles Will Likely Become Stiffer and More Sore
肌肉更加僵硬酸痛

When you exercise your muscles, it produces an inflammatory response in the form of lactic acid, which is actually what causes your muscles to become sore. When you rest—or "recover"—in the time between bouts of exercise, your body naturally breaks down and gets rid of that lactic acid. One thing that helps your body dispose of that lactic acid? You guessed it: Stretching. Stretching helps your distribute oxygen throughout your body and muscles, which, according the Healthline, "can reduce lactic acid production and rid your muscles of any accumulation of lactic acid."
當(dāng)你鍛煉肌肉時，肌肉會產(chǎn)生炎癥反應(yīng)釋放乳酸，這是導(dǎo)致肌肉酸痛的原因。當(dāng)你在兩次鍛煉之間休息“恢復(fù)”時，你的身體會自然分解并代謝掉這些乳酸。有沒有方法可以幫助身體排出乳酸？你猜對了，答案是：拉伸運動。拉伸有助于將氧氣分配到全身和肌肉，據(jù)Healthline網(wǎng)站稱，拉伸“可以減少乳酸的產(chǎn)生，消除肌肉中積累的乳酸。”

At the same time, stretching right after exercise will also relax what are guaranteed to be stiffer muscles that are far more likely to cramp.
同時，運動后立即拉伸也會放松那些更僵硬、更容易抽筋的肌肉。

3.You'll Be at Risk of Injury
存在受傷風(fēng)險

According to the experts in the sports medicine department at UC Davis Health, inflexibility will cause you to have muscles that tire quicker and joints that are more prone injury, it will lead to "abnormal stress on structures and distant from the initial site of inflexibility" , and your weakened range of motion will lead to less blood and nutrients to your joints. In the case of the latter, it's why people often feel stiffness and pain in their "weight bearing" joints, such as the knees and hips.
加州大學(xué)戴維斯分校醫(yī)學(xué)中心運動醫(yī)學(xué)系專家稱，僵硬會導(dǎo)致肌肉更易疲勞，關(guān)節(jié)更易損傷，這將導(dǎo)致“結(jié)構(gòu)上的異常應(yīng)力，柔韌性會變得更差”，運動范圍的縮小會導(dǎo)致關(guān)節(jié)的血液和營養(yǎng)供應(yīng)減少。這就是為什么人們的“負重”關(guān)節(jié)（如膝蓋和髖關(guān)節(jié)）經(jīng)常感到僵硬和疼痛的原因。

Put simply: "Stretching after you exercise helps optimize the range of motion about your joints and boosts circulation," write the leading health experts at The Mayo Clinic.
梅奧診所首席健康專家表示，簡單來說，“運動后拉伸有助于擴大關(guān)節(jié)的活動范圍，促進血液循環(huán)”。

如何進行拉伸

專家建議，運動結(jié)束后先待心跳平復(fù)至每分鐘120次以下，然后進行適當(dāng)拉伸。

Step one: "Walk for about 5 minutes, or until your heart rate gets below 120 beats per minute."
第一步：“走動約5分鐘，或者待心率降到每分鐘120次以下?！?/p>

Step two, moving to stretching: "Hold each stretch 10 to 30 seconds. The stretch should be strong, but not painful. Breathe while you're stretching. Exhale as you stretch, inhale while holding the stretch."
第二步，開始拉伸：“每次拉伸10到30秒。拉伸應(yīng)該很有力，但不會疼痛。拉伸時保持呼吸。做動作時呼氣，保持拉伸動作時吸氣?！?/p>

下面來學(xué)習(xí)幾個簡單實用的拉伸動作：

1. 單腿簡式腘繩肌拉伸

要點：站立，一只腳在前，背部挺直。雙手放在髖部，從髖部開始向前折疊，另一條腿重復(fù)。

2. 跪姿股四頭肌拉伸

要點：左腿在前屈膝90度。抓住右腳向腰部，換另一只腳重復(fù)。

3. 嬰兒式臀大肌拉伸

要點：坐在地板上，挺直背部，慢慢地將一條腿拉到胸前，把大腿轉(zhuǎn)出來，另一條腿重復(fù)。

4. 下犬式背闊肌拉伸

要點：靠墻一定距離站立，身體平行于地板。保持背部平坦，然后從胸部開始慢慢彎曲。

5. 體側(cè)屈腹斜肌拉伸

要點：把手放在站立腿的前面，背部挺直，抬起對側(cè)手臂，讓髖部從前向后打開。

6. 三角肌拉伸

要點：站立，手臂伸直，輕輕按壓以增加肌肉的伸展， 另一只手重復(fù)練習(xí)。

切記做拉伸時也要量力而行，如果你以前從來不做拉伸，不可能達成完全的伸展。但是隨著時間推移，這種情況將會改善。

來源：Eat This，新華網(wǎng)
編輯：董靜