The Importance of Stretching Exercises

Stretching Exercises is the best preparation for workout !

Among the methods of sports training  used, which has recently been used to extend more is stretching exercises. The word of English origin, used as such in many other languages ​​and comes from the verb to stretch (meaning, in this sense, "to work your arms, legs and body are as straight as possible so that your muscles become long and tight). More exactly, we talk about stretching the muscles, the joints, the tendons, the ligaments, etc.

Even before the term itself and the specific methods gained individuality, stretching exercises was used a lot, especially in sports or activities that require a good joint mobility and muscle flexibility Special (gymnastics, martial arts, dance, etc.). Specific positions hatha yoga practiced a source of inspiration for the various movements of the expansion, but these positions have undergone many changes, modifications and simplifications.

The most important effect of stretching exercises is the flexibility of muscles and joints, which allows for greater efficiency in training. There are different views on exactly when stretching in the training are introduced.

So there are authors who support the idea that stretching exercises  seems to support both warm and relaxing, and even for most of the training. On the other hand, there is the opinion that stretching exercises should be done only in the relaxation faze,because the movements that are specific to it induce a state of relaxation that you do not want at the beginning of the training. This state comes as a result of maintaining the passive faze of the positions.

Anyway, everybody agrees that stretching exercises needs to be anticipated by general warming up, this way the practitioner will avoid tightening of the muscles.

General warm-up takes about 5 minutes and it contains aerobic exercises. Stretching the muscles that could not yet warmed dangerous for the integrity of muscle fibers, which could easily burst.

Both weight and resistance training should include stretching exercises; the effectiveness will only increase once this type of movement is done during training.

Another reason for increased efficiency is the fact that a large number of ground units are involved in the movement, and they are faster once mobilized voluntary command transmitted by the pulse subject to muscles. Given that the range of motion is greater, the athlete can cover larger distances, higher areas, savings, at the same time, the energy, which is particularly important in the very sports demanding (athletics, canoeing, etc.).

You can do a whole workout with stretching exercises. However, it is not advisable: the muscles will be used quickly, just relax, without contract, which can create an imbalance.

Another possible negative effect of exaggerated stretching movements (over the physiological limit of a joint) is laxity of the joints or injuries such as sprains, dislocations, tightening of ligaments or tendons, etc..) The main joints (knee, shoulder, elbow, etc.) are protected not only by their own mobility, but also by the elasticity of the muscles themselves surround.

Finally, the distances must be accompanied by other forms of training, so that the athlete will have a fitness program complete and secure form.

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.