10 Things You Should Know About Stretching Exercises

stretching exercises to Increase Flexibility and Mobility !

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or improve production during training. There are also a number of measures and precautionary advice to serve as guidelines doing exercises fitness. Here are some of them.

1. To increase flexibility and to avoid injuries, stretch before and after your workout. Almost everyone knows that stretching exercises before workout prevents injuries during the exercises, but only few people know that stretching exercises after workout, when muscles are still warm, can increase flexibility.

2. Hold which extends over more than 60 seconds to increase flexibility. While holding the position for 20 seconds is enough for warm, holding each position for at least 60 seconds to increase flexibility of the body.

3. Do not go into a stretching position then immediately return to the rest position, and do it repeatedly. This is called more appropriately than bouncing while in a position. When you do stretching exercises, held that position for a few seconds, then release slowly. You can do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching exercises can strain or damage some joints or muscles.

4. Work slowly in increments instead of immediately proceed to exercise or the most difficult position.

5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working on stretching exercises. Stretching the neck muscles can be as simple as placing the palm of one hand on the front of the head and pushing it. So, do the same for the sides and back of the head.

6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7. Training considering only your capabilities and not of others. Do not force yourself to do exercises that you are not able to simply because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may need to consider reducing the amplitude of movement.

8. Learn to relax. Rest between sets and stations to ensure that the body has enough time to recover its energy. In addition, it is advisable that you do not work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.

9. Doing aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.

10. Music can help when you want to train for longer periods or to increase the intensity. You can use MP3 players, CD players or lightweight am radio receivers for this. Make sure that you brought your headset with you so you do not disturb people who do not prefer music while exercising.

In addition to the prevention of accidents and increase the limit of one, it is also said that stretching exercises is good for a tired body and also for a stressed mind and spirit.

this is the best 10 things that you should keep in your mind when working on stretching exercises.