Top 10 things you should know about stretching
Before fitness training, importance should be given to doing warm-up or stretching exercises to prevent accidents or increase output during training. There are also several precautionary measures and tips to serve as guidelines while doing fitness exercises. Here are some of them.
Top 10 things you should know about stretching
1. Stretch before and after a workout to increase your flexibility and avoid injuries.
Almost everyone knows that stretching before a workout can prevent injury during exercise, but few know that stretching after a workout, when the muscles are still warm, can increase flexibility.
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2. Hold your stretching position for no more than 60 seconds to increase flexibility.
While maintaining your position for 20 seconds is enough for a warm-up, holding each position for at least 60 seconds will develop body flexibility.
3. Do not go into the stretching position, then immediately come back to the relaxed position, and do this again and again.
This is more appropriately called bouncing in one position. While stretching, hold that position for several seconds, and then slowly relax. You can do this exercise over and over again. Bouncing or getting yourself into a position during stretching can cause strain or damage to certain joints or muscles.
Top 10 things you should know about stretching
4. Work slowly in increments rather than moving immediately to perform the hardest exercise or position.
5. Make sure you stretch or warm up all muscle groups.
Some people, even if they have strong bodies, neglect the neck when stretching. Stretching the neck muscles can be as simple as holding the palm of one's hand in front of the head and pushing it. Then, do the same on the sides and the back of the head.
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6. Stretch regularly to increase your range of movements and your level of flexibility and strength.
7. Exercise only keeping in mind your abilities and not others.
Don't force yourself to do exercises that you are not able to do yet because there are people who can do them. Gradually increase your limits. Listen to your body. There are days when your body can become so fatigued that you may need to consider reducing your range of motion.
8. Learn to relax.
Rest between sets and stations to ensure that the body has enough time to recover its energy. Also, it is advised that you do not work the same muscle group for two days in a row. Muscles grow when you are resting, not when you are working out.
Top 10 things you should know about stretching
9. Do aerobic exercise to strengthen your heart.
Aerobic exercise is a physical activity that provides a lot of oxygen for fuel. This includes cardiovascular exercises such as jumping rope, running, or swimming.
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10. Music can help you when you want to train for longer periods or increase your intensity.
For this, you can use mp3 players, CD players, or lightweight M radio receivers. Just make sure you bring your headset with you so you don't disturb those who don't like music while exercising.
In addition to preventing injuries and increasing your range, stretching is also said to be good for a weary body and a stressed mind and spirit.
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