Stretching : 10 Things You Should Know
Before fitness training, must be given to stress the good warm-up or stretching exercises to prevent accidents or to increase production in the training. There are some preventive measures and techniques, as guidelines when doing fitness exercise. Here are some of them.
1. In order to improve your flexibility and avoid injuries, stretch before and after exercise. Almost everyone knows that stretching before exercise to prevent injuries in the exercise, but only few people know that stretching after exercise, when muscles are still warm, you can increase flexibility.
2. Holds the position of your stretching more than 60 seconds to increase flexibility. When you hold the position of 20 seconds is sufficient warm-up, holders of at least 60 seconds each location the development of the human body flexibility.
3. Not to enter an extended position, and then immediately return to the relaxed position, and repeatedly. This is more appropriately known as the rebound, and in one location. When the stretch, maintaining this position for several seconds, then slowly relax. You can do a number like that. Bouncing or forcing themselves into a position in the tensile strain or damage some joints and muscles.
4. Working slowly and deliberately incremental, rather than immediately to do the hardest exercise or position.
5. Make sure you have tension or warming of the muscle groups. For some people, even if they have strong bodies, they tend to overlook the work that stretch the neck. Stretch the neck muscles is also very simple: place the palm of a person’s hand on the leadership of the united front and promote it. So, it is good for both sides and the back of the head.
6. Stretch often increasing the scope of your actions and your level of flexibility and strength.
7. Exercise only consider their own ability, rather than someone else. Do not force yourself to do the exercises, you are not able to just because some people who can do this. Gradually increase their limit. Listen to your body. A few days your body may be tired, you may want to consider reducing your range of motion.
8. Institute of rest. Rest and between each station to ensure that the institutions have enough time to recover its energy. In addition, it is best that you do not work the same group of muscles on two consecutive days. Muscle during the growing season, when you rest, not when your work.
9. Do aerobic exercise to strengthen your heart. Aerobic exercise is that physical activity, too much oxygen in the fuel. This includes aerobic exercise, such as rope skipping, running or swimming.
10. Music can help you, you have to train for a longer time or increase your strength. You can use the MP3 player, CD player, or light-AM radio receiver. Just make sure you make your headphones with you, you will not disturb the person who does not like the music, while physical activity.
In addition to preventing injuries and improving their own limits, it also said that a tired body lay, but also for stress, mental and spiritual.
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