10 Things You Should Know About Stretching
Before a fitness workout, emphasis should be placed on doing warm-up exercises or stretching exercises to avoid accidents or improve performance during workouts. Additionally, there are also some precautions and tips that can serve as a guide for fitness exercises. Here are some of them.
1.Stretch Before and After Exercise
Stretch before and after exercise to improve flexibility and prevent injuries. Most people know that stretching before a workout can help prevent injuries during exercise, but who knew that stretching after a workout when the muscles are still warm can help increase flexibility?
2.Hold Stretches for Over 60 Seconds
Stay in a stretch position for more than 60 seconds to increase flexibility. Staying in a position for 20 seconds is enough to warm up, but staying in each position for at least 60 seconds helps keep your body flexible.
3.Repeat Stretch Movements
Once you have achieved the stretch, do not return to the resting position immediately, but repeat the exercise over and over again. Jumping into a more suitable position would be considered. As you stretch, hold the position for a few seconds and then slowly relax. In this way, you can repeat this exercise several times. Jumping or forcing yourself to change position while stretching can put pressure on or damage some joints and muscles.
4.Gradually Increase the Intensity
Instead of trying the most difficult exercise or position right away, gradually increase the load.
5.Warm Up All Muscle Groups
Be sure to stretch or warm up all muscle groups. Even if you have a strong body, some people neglect their neck when stretching. To stretch the neck muscles, simply place your palms in front of your head and press upward, then do the same for the temples and occipital areas.
6.Stretch regularly
Stretch regularly to continually increase your range of motion, flexibility, and strength.
7.Listen to Your Body
Exercise only to the best of your abilities, not to the best of others. Don’t force yourself to do exercises you can’t do just because others can. Push yourself slowly. Listen to your body. There are days when your body is so tired that you should consider limiting your exercise routine.
8.Take Breaks
Learn to rest. Rest between sets and stations to give your body enough time to recharge. It is also advisable not to train the same muscle group two days in a row. Muscles grow when you rest, not when you exercise.
9.Do Aerobic Exercise
Do aerobic exercise to strengthen your heart. Aerobic exercise is physical activity that requires large amounts of oxygen for fuel. These include aerobic exercises such as jumping rope, running, and swimming.
10.Use Music for Motivation
If you want to exercise longer or increase the intensity, music can help. You can use an MP3 player, CD player, or a light AM radio to do this. Don’t forget to bring a headset with you so you don’t disturb people who don’t like music during your workout.
Conclusion
Stretching exercises are not only designed to prevent injury and increase stamina, but are also beneficial for a tired body and a stressed mind and spirit.
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