Before fitness training, must be given to the importance of warming up or stretching exercises to prevent accidents or to enhance the output during the training.There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises.Here are some of them.
1. To increase your flexibility and to avoid injuries, stretch before and after exercise.
Almost everyone knows that stretching before workout prevents injuries during the exercises, but few people know that stretching after workout, when muscles are still warm, can increase flexibility.
2. Hold your position extends for more than 60 seconds to increase flexibility.While holding your position for 20 seconds is sufficient for friendlies, and held every position at least 60 seconds to develop flexibility in the body.
3. Do not go to the stretch position and then return immediately to the relaxed position, and do it again and again.More appropriately be called a liar and that while he was in office.When stretching, hold that position for several seconds, then relax slowly.You can do this exercise repeatedly this way.
Can bouncing or forcing yourself in the position during the stretch strain or damage some joints or muscles.
4. Work slowly in increments instead of proceeding immediately to engage in an act or situation more difficult.
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 out of stretching.
Can stretch the muscles of the neck be as simple as put the palm of one hand against the forehead and press it.Then, do the same on both sides and the back of the head.
6. Extends regularly to continually increase your range of movements and the level of flexibility and strength.
7. Workout considering only your capabilities and not for others.
Do not force yourself to do exercises that you are not yet capable of the mere existence of 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 have to consider reducing the range of your motion.
8. Learn to rest.In the rest between sets and stations to make sure that the body has enough time to recover energy.
Also, it is recommended that you do not work the same muscle groups, respectively, for two days.Muscles grow during rest and when not, when you work out.
9. Do aerobic exercises to strengthen the heart.
Aerobic exercises are those physical activities that much oxygen for fuel.This includes exercises the heart and blood vessels, such as skipping rope, running or swimming.
10. Music may help you when you want to train for longer periods or to increase your intensity.You can use MP3 players, CD players or lightweight am radio receivers for this purpose.
Just to make sure that you brought the headset with you so you will not bother people who do not prefer music while exercising.
Apart from preventing injuries and reducing the increase in one, it is also said that a good stretch for the tired body and also of the mind and spirit and stressed.
0 comments:
Post a Comment