10 Things You Need to Know About Stretching

10 Things You Need to Know About Stretching: Before fitness training, one must give the importance of warming up or stretching exercises to prevent accidents or to improve results during training. There are also a number of preventative steps and tips to be used as guidelines when doing fitness exercises. Here are some of them.

10 Things You Need to Know About Stretching

1. To increase flexibility and avoid injury, stretch before and after training. Almost everyone knows that stretching before exercise prevents injury during exercise, but few people know that stretching after exercise, when the muscles are still warm, can increase flexibility.
2. Hold your stretching position for more than 60 seconds to increase flexibility. Even though holding your position for 20 seconds is enough to warm up, holding each position for at least 60 seconds will develop the flexibility of the body.
3. Do not enter the stretching position then immediately return to the relaxed position, and do it repeatedly. This is more accurately called bouncing when in position. When stretching, hold that position for a few seconds, then slowly relax. You can do this exercise repeatedly in this way. Bouncing or forcing yourself into position during stretching can cause tension or damage to some joints or muscles.
4. Work slowly gradually instead of immediately continuing to do the most difficult exercises or positions.
5. Make sure you stretch or warm all muscle groups. For some people, even if they have a strong body, they tend to ignore the neck when exercising because of stretching. Stretching your neck muscles can be as simple as placing your palm in front of your head and pushing it. Then, do the same to the side and back of the head.
6. Stretch regularly to continually improve your range of movements and your level of flexibility and strength.
7. Exercise only considers your abilities and not others. Do not force yourself to do exercises that you have not been able to do just because someone can do it. Increase your limit slowly. Listen to your body. There are days when your body may be too tired so you might have to consider reducing your range of motion.
8. Learn to rest. Take a break between the set and the station to ensure that the body has enough time to recover its energy. Also, it is recommended that you do not use the same muscle groups in sequence for two days. Muscles grow during periods when you rest and not when you exercise.
9. Do aerobic exercise to strengthen your heart. Aerobic exercise is physical activity that requires a lot of oxygen for fuel. This includes cardiovascular exercises such as jumping rope, running or swimming.
10. Music can help you when you want to practice for a long time or to increase your intensity. You can use an mp3 player, CD player or light radio receiver for this. Make sure you bring a headset so it doesn't disturb people who don't like music while exercising.

Apart from preventing injury and increasing one's limits, it is also said that stretching is good for a tired body and also for stressful thoughts and souls.

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