Warm up to your maste
Each workout should begin with a warm-up to warm up. Warming up helps to ensure that:
improves the blood flow in the muscles
rises body temperature,
joint capsules, ligaments and tendons ready for the load
activates the Central nervous system.
Impact on the psyche
Easy warm-up prepares you for the upcoming workout and mentally. You consciously engage your body and configured on following this exercise. The warm up is the joy of anticipating a workout.
Stretching during the warm-up
A little stretching during the warm-up is very appropriate. The muscles are prepared for future loads and voltage. Thus considerably reduces the risk of sprains and injuries.
When doing those sports that train stamina, muscles exposed to prolonged stress. Before classes spend – depending on the sport – from 5 to 10 minutes of stretching exercises and relaxation. The first kilometers pass or run slowly. The initial part of the race especially follow the correct posture and technique.
Workout strength and endurance
5-10 minutes rotogravures as before exercise endurance. Concentrate on those muscles that will be subject to strain. If you are going for a horse ride, you’ll focus on your back.
Before you start an exercise, 5-10 minutes rotogravures on the bike or on the treadmill. Then quickly pull the muscles. The first repetition of each exercise with dumbbells or at the gym need to be performed with very light weights.
Why stretch muscles?
Good stretching after physical activity protects muscles from shortening. From the load the muscle is contracted. After the stress she returns almost to its original shape. Stretching promotes soft elongation. The muscles become long, thin and elastic.
When to stretch?
In the process of you need a little warm-up to stretch the muscles. But especially to do it immediately after strenuous exercises until the muscles cool. However, by and large, you can stretch anytime, not just at the end, and in the process of training. Your muscles will not lose elasticity and you mobility.
Whatever sport you’re into, you always need to stretch those muscles that are heavily loaded. When walking, Jogging or ski race for a long distance especially important muscles of the legs. It is recommended that a slight stretching of the upper body. When in-line skating are important muscles inside of legs. Who was skating as an athlete, leaning forward, must also stretch the buttocks and back.
How to stretch?
Stretching to produce – in addition to stretching behind, keeping the spine as straight as possible. Joints should be relaxed. Optimal for stretching is the one position where you feel a mild pull in the muscles. This feeling needs to hold for 10-20 seconds.
How long to stretch?
During the warm-up is enough for 5-10 seconds on muscle. After training need to allocate more time. Stretch each muscle for about 15-20 seconds. Even better: a good stretching of the entire body. Stretch all the muscles and stay in the pose to stretch the muscles when it’s nice.
How often should I stretch?
You need to stretch the muscles mainly before and after exercise. Stretching maintains or improves mobility. Your muscles remain slim. However, avoid too intense stretching. Never bring it to pain.