10 things you need to know about stretching:
Before physical training, importance should be given to warm-up or stretching exercises to avoid accidents or to improve performance during training. There are also some precautionary measures and tips to guide you during fitness exercises. Here are some of them.
1. To increase your flexibility and avoid injuries, stretch before and after training. Almost everyone knows that stretching before training prevents injuries during exercises, but few people know that stretching after training, when the muscles are still warm, can increase flexibility.
2. Maintain an accurate stretching position to increase flexibility. Although holding your position for 20 seconds is enough for warm-ups, holding each position for at least 60 seconds will develop body flexibility.
3. Do not put yourself in a stretching position and then return to a relaxing position and repeat it several times. This is called bouncing in a position. When stretching, hold this position for several seconds, then relax. You can do this exercise this way. Bouncing or forcing yourself into a position while stretching can strain or damage certain joints or muscles.
4. Work in increments instead of embarking on the most strenuous exercise or pose.
5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have a powerful body, they neglect the neck when they train without stretching. Stretching the neck muscles can be as simple as placing the palms on the front of the head and pushing. Then do the same on the sides and the back of the head.
6. Stretch to increase your range of motion and your level of flexibility and strength.
7. Training considers only your abilities, not the abilities of others. Do not compare yourself with others. Everyone has their abilities, and. With patience and perseverance, you will achieve your goals. Increase your limits. Listen to your body. There are days when your body may be tired, and you need to think about reducing your range of motion.
8. Learn to rest. Rest between sets and pause a little to make sure that the body has enough time to restore its energy. In addition, it is advisable not to work out the same muscle groups in a row for two days. Muscles develop when resting, and not when training.
9. Do aerobic exercise to strengthen your heart. Aerobic exercises are those physical activities that contain a lot of oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running, or swimming.
10. Music can help you when you want to train longer or increase your intensity. You can use MP3 players, CD players or lite-AM radio receivers for this. Just be sure to bring headphones with you so as not to disturb people who do not prefer music during exercise.
Besides preventing injuries and increasing one’s limit, stretching is also said to be beneficial for a tired body and also for a stressed mind and spirit.
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