How to properly stretching?

Stretching

 

 

Stretching muscles help to make them more elastic and hardy, reduce the likelihood of injuries during weight training and tighten the figure. That’s why stretching the legs, back and shoulder girdle is recommended to do every time after training in the gym. In addition, even the most simple static stretching exercises help to strengthen the ligaments and joints. Regularly doing at home, you get a beautiful straight back, hardy muscles and the ability to sit on the string without much effort.

Why should we stretch?

Each has its own goals, for example:

  • to make a twine;
  • improve posture,
  • improve muscle elasticity;
  • to develop coordination;
  • to get a flexible and “obedient” body, which will help to easily master new sets of exercises of different directions …
  • for example, for fighters, to perform receptions with your feet (for example, hi-kik (blow to the head), etc.)
  • and so on, in general, there are many directions.

 

stretching

 

But! We will not inflate the air, the stories that are useful, all need it, and so on.

Everyone makes his choice, a person wants to do – well, no – it’s his choice.

How to stretch correctly?

Always follow the simple rules below, and everything will be zashibis)

1. Before stretching the muscles (it does not matter, the legs that are either other parts of the body (back, chest, arms, neck, etc.), always  warm up before training.

This is important so that you do not harm yourself, do not get injured (stretched or something else there), because the body is “cold”, and the muscles and ligaments are very rigid on the cold body, so injuries are unavoidable. This is for you?

As for recommendations regarding warm-up (as it should be), choose what you want / more comfortable / possible: running, exercise bike, skipping rope (any aerobic activity).

In case you conduct anaerobic training (gym, train with iron), stretching should be done after training (not at the beginning, as some people do, but only at the end, after strength training).

 

This is done specifically, because stretching helps to relax and relieve tension from the muscles. Accordingly, if you put it at the beginning of training, before weight training, where you need to mobilize, you will only worsen your strengths.

 

2. Absolutely all stretching exercises should be performed smoothly, under control , without any sudden rash / jerk, which can lead to injury (even on a heated muscle).  

3. During the exercise, try not to strain the muscles , because the relaxed muscles are much better (more efficiently) stretched.

4. When doing stretching exercises, always make sure that your back (namely the spine) is flat (you can not stab or twist, so you reduce the flexibility and elasticity of muscles and ligaments).

5. Breathing should be calm and  steady, as far as possible  (  initial position – inhalation (nose), stretching – exhalation (mouth)) – watch it (and in no case do not hold your breath when doing this or that exercise, it is not permissible ).

Well, in general, it varies depending on the flexibility of your muscles (first, how much you can, usually 5-10 at most 15 seconds, however, each time (gradually) you should try to build up to the required minute or more depending on your fitness).

 

stretching exercises

 

6. Typically, the exercise time of one exercise is about 60 seconds.

7. Apply the habit of regularly training  (and not when you want / want, once a week or a month … for the effect of such training – as from goat’s milk). I would recommend starting at least three regular training sessions a week (less is not enough), and gradually (under the control, feeling) increases to daily training (if there is a desire), no 3 times with your head,

8. What else to say something … oh yes, in any case, DO NOT copy someone.

Do not try to stand out, throw a pony, that I’m cool (I), etc.

Always stretch as you need, not someone else.

Always consider your personal limits for stretching, otherwise injuries are inevitable. The sheep do not cost a candle …

9. If you are doing stretching with a partner, be very careful and tell him about your feelings. I’m not arguing, it’s more fun to stretch, but be very careful and say right away if you feel exhausted, because your partner can not feel when your thigh is about to break …  (this is just an example, to understand very essence).

In case you conduct anaerobic training (gym, train with iron), stretching should be done after training (not at the beginning, as some people do, but only at the end, after strength training).

This is done specifically, because stretching helps to relax and relieve tension from the muscles. Accordingly, if you put it at the beginning of training, before weight training, where you need to mobilize, you will only worsen your strengths.

10. A very common mistake in many people is that they do not pull MUSCLE, but BALANCES! 

Bundles are strong and almost inextensible shells of joints.

It is difficult to break them, but with due diligence you can.

As a result, you will have to undergo long-term rehabilitation or completely forget about training.

Therefore, always follow the basic precautions, namely:

  • Slightly bend your knees when pulling your hamstrings;
  • When working on the stretching of the legs, remove the lateral load on the knees by turning the toes upwards;
  • Be more careful when stretching the small muscles of the hands or the vulnerable muscles of the shoulder girdle;
  • Do not allow severe pain when doing exercises for flexibility.