It has been proven that stretching to increase flexibility and efficiency of the muscles of the body and reduces the risk of musculoskeletal injuries. Traditionally stretching was done during cool down, after training, but now it is recommended that you should also do as an activity comprises not just cardiovascular or strength training. It should take no more than 10 minutes, until a complete full-body stretch. Stretching is known to improve the range of motion of the body parts. PeopleRoute, which is more known for a high degree of flexibility. Some of the benefits of stretching are indicated as follows:
Increase in the range of motion of the body
Increased physical fitness
Reduced risk of injury at work
Decreased muscle pain and muscle tension
A few stretching techniques are listed below:
Forward / Backward bending: Stand upright with both feet together. Raise both hands above his head. Slowly benddown to touch your feet with your fingertips. Hold this position for a few seconds and slowly return to starting position. 3-4 reps times. This increases the flexibility of the body.
Flexion: Stand with legs apart and arms stretched wide apart and palm facing down. Bend on one side with his hand on the side touching the foot on the same side and the hand on the opposite side curled over your head and in the same direction as the other side. Feelthe track at the waist and hold the position for a few seconds. Repeat for other side. Repeat 8-10 times. This also increases the flexibility of the body.
Cobra ask: Lie flat on your stomach with hands beside your chest stretched legs. Slowly raise the upper part of the body with the face to the ceiling. Try to get to an angle of 70 degrees between the floor and the upper part of the body. Hold this position for a few seconds. Feel the stretch on the abdomen and the lowerback. Concentrate on your breathing. Draw your breath as you stretch and exhale as you come down. Slowly return to starting position. 3-4 reps times. After a few days trying to keep the route even more time. This is a yoga pose and is known to relieve back pain and work on the belly.
Calf stretch: Stand on a step on the front half part of your feet. Keep yourself and try to shift the weight completely on the toes. Feel the stretch on the calves. Slowly loweryourself and go slightly below the starting position and again feel the stretch on the calves. Return back to normal position. 3-4 reps times. This strengthens the calves.
Apart from the above, there are several different techniques for different parts of the body. It is free to feel the exercises you are comfortable with. A clever mix of these would be the creation of flexible and improve immunity.
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