Hi!
You are welcome.
It is important to stretch before and after workout,
Before - stretching before a workout improve performance, prevent injuries , increase arousal towards and during activity.
After - stretching after a workout will prevent you for feeling sour as a result of your muscles being up tight
Yes Im doing these exercises by myself, I see myself much thinner and stronger, it contributes to self-confidence and general mood.
I saw these results after a month or two. Because it's a workout that burns a lot of calories and works on lots of muscles.
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