10 things you should know about stretching

Before fitness, training, one must give importance does heating or stretching exercises to prevent accidents or enhance output during training. There are also a number of preventive measures and tips that serve as guidelines when doing fitness exercises. Here are some of them.



1. to increase your flexibility and to avoid injury, stretch before and after exercise. Almost everyone knows that stretches before exercise prevents injuries during exercise, but few people know that lying after exercises which muscles are warm, can increase flexibility.



2. Hold your stretch position for more than 60 seconds to increase flexibility. Hold your position for 20 seconds is enough for warm wearing holds the position of each for at least 60 seconds will develop body flexibility.



3. do not go to stretch position then immediately return to the relaxed position and it repeatedly. This is more appropriately called bounce, while in the position. When you stretch them to hold this position for several seconds and then slowly relax. This exercise you can do this repeatedly. Jumping or force yourself into position during stretching can strain or damage to some of the joints and muscles.



4. work slowly in increments instead of immediately proceed to doing the most difficult exercises or position.



5. make sure you have uploaded or heat all muscle groups. For some people, even if they have a strong organizations are forget the neck when working from the stretching. Stretching the muscles of the neck may be as simple as placing the Palm of the hand one company against the front of the head and the push it. Then do the same, side and back of the head.



6. Regularly runs continuously increase your range of motion and your level of flexibility and strength.



7. the Seminar, considering only your capabilities and not others. Force not yourself exercises that you are not yet able to just because there are people who can do. Slowly increase their limits. Listen to your body. Are the days when your body may be too tired, you may need to consider reducing your range of motion.



8. learn to relax. Rest in between sets, and workstations, make sure that the subject has enough time to restore its energy. It is also desirable that you are not the same group of muscles gradually for two days. The muscles grow in place, and not if you are working.



9. Do Aerobic exercise for strengthening your heart. Aerobic exercises are those physical activity so much oxygen for fuel. This includes cardiovascular exercises as skipping rope, running or swimming.



10. the Music may help if you want to train for a longer period or to increase your effort. MP3 players, CD players, or lightweight am radio receivers can use for this. Just make sure, you might be hindered by people who do not prefer music in the performance of your headset gave to you.



In addition to preventing injury and increase the limit of one company, it is said that stretch is good for the tired body and also the pronunciation of mind and spirit.