10 Things You Should Know About Stretching
Exercise
Before physical training, importance should be given to performing warm-up or stretching exercises to prevent accidents or improve performance during training. There are also a number of precautionary measures and tips that serve as a guide when doing fitness exercises. Here are some of them.
1. To increase flexibility and prevent injury, stretch before and after training. Most people know that stretching before training prevents injuries during exercise, but few people know that stretching after training when muscles are still warm can increase flexibility.
2. Hold the stretch position for more than 60 seconds to increase flexibility. While holding the position for 20 seconds is enough for a warm-up, holding each position for at least 60 seconds will increase the flexibility of the body.
3. Do not go into a tense position and then immediately return to the relaxed position and do it repeatedly. This is more aptly referred to as bouncing while in position. As you stretch, hold this position for a few seconds, then slowly relax. You can do this exercise repeatedly like this. Bouncing or forcing yourself into a position during the stretch can strain or damage certain joints or muscles.
4. Work slowly in increments instead of immediately proceeding to the most difficult exercise or position.
5. Make sure you have stretched or warmed up all muscle groups. For some people, even though they have a strong body, they tend to neglect their necks when they don't stretch. Stretching your neck muscles can be as simple as placing your palm against the front of your head and pushing it. Then do the same for the sides and back of the head.
6. Stretch regularly to continually increase your range of motion and your level of flexibility and strength.
7. Train considering only your own abilities and not those of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Slowly increase your limits. Listen to your body. There are days when your body may be too tired and you may want to consider reducing your range of motion.
8. Learn to rest. Rest between sets and stations to make sure your body has enough time to recover its energy. Also, it is recommended not to train the same muscle groups consecutively for two days. Muscles grow during the rest period and not during exercise.
9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that consume a lot of oxygen as fuel. This includes cardio exercises like jumping rope, running, or swimming.
10. Music can help you when you want to train for longer periods or increase your intensity. You can use mp3 players, CD players or light am radio receivers for this. Just make sure you bring headphones with you so you don't bother people who don't prefer music while exercising.
In addition to preventing injuries and increasing the limit, stretching is also said to be good for a tired body as well as a stressed mind and spirit.
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