10 things you gotto know about stretching
10 Important things you must Know About S-t-r-e-t-c-h-i-n-g
Before fitness training, an interest to do warm-up or stretching exercises to prevent accidents or for the production during training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them .
1. To increase the flexibility and prevent injuries, stretch before and after the training. Almost everyone knows that stretching prevents injuries for work during the exercises, but few people know that stretching after work, when the muscles are still warm, it can increase flexibility .
2. Keep your stretching position for more than 60 seconds to increase flexibility. Keep your position 20 seconds is enough for warm-ups that every position at least 60 seconds, the development of the body and flexibility .
3. Go never in a position that extends beyond immediate return to the relaxed position, and do it repeatedly. This is better described as returns, while in a position. When stretching, hold that position for several seconds and then slowly relax. You can do this exercise repeatedly in this way. Invalid e-mail addresses or forcing yourself in a position during the stretching may strain or damage that some joints or muscles .
4. Work slowly in increments instead immediate steps should be taken to make the most difficult exercise or position.
5. Make sure you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect of the neck when working on stretching. Stretching the neck muscles can be as simple as in the palm of one hand and against the front of the head and pushing. Then, to do the same on the sides and back of the head .
6. Stretch regularly to continually increase your range of movements and your degree of flexibility and strength .
7. Workout, only your options and not others. Do not force yourself to do exercises that you still will be, simply because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired, that you may consider reducing your range of motion .
8. Here rest. Rest in between sets and stations to ensure that the body has enough time to recover from its energy. It is also advisable that you don t work the same muscle groups successively for two days. The muscles build in the period in which you rest and NOT when you are working out.
9. Do aerobic exercises to strengthen your heart. Aerobic exercises are physical activities that much oxygen for fuel. This also applies to cardiovascular exercises such as rope skipping, running and swimming .
10. Music can help you if you want to train for a longer period or to increase your intensity. You can use MP3 players, CD players or a lightweigh radio receivers. Just make sure you have your headphones with you, so you wouldn t disturb people who don t prefer music while exercising .
In addition to preventing injuries and increasing limit, it is also said that stretching is good for a tired body and also for spirit and the mind.