One of the reasons for muscle pain in many people and bodybuilders is that they do bodybuilding, football, swimming, etc. without exercising. Of course, it may not make you feel bad, but one day after training, your pain will start, or you will finally see its effects after a few years.

Some people think that the soft is only for doing the first thing, which is very wrong, and according to my research, I found out that all professional bodybuilding trainers believe that they shouldSoften before and after exercises.

What is it like to soften before and after bodybuilding?

Just like softening up before football! Just run gently for one minute and then a little faster and then run for 1 minute and then do stretching exercises that must be done properly.

Bodybuilding exercises at home

If you want to do this in your home without gym equipment, just install the 30-day fitness software or follow the exercises below.

(note: the amount of these exercises depends on you, how much you are a beginner, how much you weigh and…)

Soften it for five to ten minutes
• Go for ten sit-ups
• One minute soft run
• one minute rest
• Five to 10 barfixes (if you don’t have one, you can do Swedish swimming instead)
• Do a crunch movement (if you don’t know what it is, search Google images)
• Do stretching movements
• Lie down completely with your whole body in contact with the ground. Then start raising your legs without bending your knees and then lower them again (do this 5 times).
• Go sit down again
• Soften it

You can easily run this program. Of course, it will be much more effective if you have a bodybuilding diet.