推荐回答（5个）
肯定要的 ！ 运动前做拉伸运动时充分活动肌肉 避免受伤 运动后是充分放松肌肉 避免肌肉硬化
双手扶墙 抬头 尽量下腰 每次20个 3组
压腿你应该知道了吧
踝关节运动 脚尖着地 旋转脚踝
手关节运动 双手交叉 旋转
膝关节运动 两手放膝盖上 微屈膝 顺时针 逆时针旋转
腰部运动 双手叉腰 旋转腰部
大概就是这些 感觉微微有流汗的感觉就差不多了 这样运动中就不会那么容易受伤
运动完后还要充分放松肌肉 使劲捏运动后的肌肉 避免肌肉硬化 不喜欢长太多肌肉的要注意了
拉伸运动一般属于运动后的整理活动的一部分。
运动前的热身运动主要是活动开关节（如脚尖点地转转脚腕，双手互握转转手腕，伸伸胳膊伸伸腿），也包括一部分拉伸运动（伸伸胳膊伸伸腿），小跑和蹦跳一会。
通过热身运动可以使肌体适应高强度大负荷的运动，避免因为在肌肉和关节僵硬状态下突然进入强烈运动造成的损伤。
运动后的整理活动，除了拉伸运动之外，也有跑跳运动，使肌体慢慢恢复到放松状态，并避免肌肉的僵硬和损伤。
运动前后是都要做拉伸运动的。原因有：
运动前热身可以使肌肉“预热”，充分活动肌肉，并减少身体可能受的损害。
因为运动使肌肉收缩、变短，从而降低了弹性，若不做伸展运动来放松肌肉，运动后身体就容易受损害。
都说拉伸很重要，运动前后都要拉伸，那么到底在拉什么？
拉伸是个能够让你感到放松愉快的运动，不受时间、地点的限制，只要你想要做拉伸动作，就可以立即行动。清晨起床的时候，工作久坐之后，健身锻炼前后，你都可以通过拉伸来缓解身体的疲惫，达到放松的一个状态。
为什么要拉伸哪?
1.拉伸可以调整身体状态，使精神放松，
2.缓解肌肉紧张，增肌肌肉血流量，高效增肌。
3.让身体更加轻松自如地运动，从而提高身体的协调性。
4.能扩大身体的运动范围，拉伸运动将会让动作不受约束。
5.能防止肌肉扭伤(强健的、柔软的、拉伸过的肌肉比僵硬的、未经拉伸的肌肉更能承受压力)。
6.有助于保持身体柔韧度，身体不会因年龄变大而越来越僵硬。
7.能让肌肉更加紧致，线条越来越流畅。
看了这么多，有没有意识到每天的拉伸很重要哪?要记得每天拉伸哦!
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