10 things you should know about Stretching
- Wednesday, September 8, 2010, 16:37
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10 things you should know about Stretching Before fitness, we must give importance to this heat, or stretching exercises to prevent accidents or to increase production during training. There are also a number of precautionary measures and tips to serve as guidelines for making exercises of fitness. Here are some of them. 1. To increase flexibility and prevent injuries, stretch before and after training. Almost everyone knows that stretching before exercise prevents injuries during the exercises, but only few know that after the exercise of stretching, when the muscles are still warm, can increase flexibility. 2nd Hold your position extends for more than 60 seconds to increase flexibility. By holding his position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds of time to develop the flexibility of the body. 3rd Do not go in a position to immediately go back to the relaxed position, and do it repeatedly. This is more appropriately defined as bouncing while in a position. When you extend, hold this position for several seconds, then relax slowly. You can do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles. 4th Slowly in increments of work, instead of proceeding immediately to do more exercise or position. 5th Make sure you have stretched or hot all the muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when you work on stretching. Stretching of the muscles of the neck may be as simple as placing the palm against the front of the head and pushing. Then do the same for the sides and back of the head. 6. Stretch regularly to continually increase range of motion and level of flexibility and strength. 7th Workout to consider only their skills and not others. No strength to do the exercises that are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when the body can be too tired that you may have to consider reducing the range of motion. 8th Learn to relax. The rest between sets and stations to ensure that the body has sufficient time to recover your energy. You also should not work the same muscle groups two days in a row. The muscles grow during the period of rest and not when you are working on. 9th Doing aerobic exercises to strengthen his heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as jumping rope, jogging or swimming. 10th Music can help you when you train for longer periods or to increase its intensity. You can use an mp3 player, CD or radio receivers are lightweight for that. Make sure you brought your headset with you so as not to disturb those who do not prefer music while exercising. In addition to preventing accidents and to increase the limit, they say that it is good to be extended for a tired body, and also highlighted by a mind and spirit.
