Rules for effective muscle stretching
Many of us dedicate ourselves in a moment of our lives to perform some kind of physical activity, I personally dedicate myself to walking the Avila each and every one of its routes, others like to jog, run, ride a bicycle, play some sport among others Things, however, some do without a proper warm-up and previous stretching, in this opportunity I want to talk about how to achieve an optimal muscle stretch to be able to take care of our body and prevent sports injuries.
During my experience as a physiotherapist (9 years old) and in conjunction with my experience as a former athlete of the state Miranda state bikes selection here in Venezuela, I created a kind of routine or rules that I always try to meet before doing any physical activity , and in that way take care of my body to the maximum.
This routine is always accompanied by some basic rules to achieve my ultimate goal, are very simple and are detailed below:
Time is of the essence, if we do not take the proper time to perform our stretching, we will not elongate the muscle to the optimal point, therefore we will only be activating the neuromuscular uses and leaving them on average, and this is the main cause of muscle tears. We must always take in 25 and 35 minutes to perform our stretches, each exercise must be maintained for at least 15 seconds so that the muscle fibers receive the adequate signal to elengarse.
An optimal stretch we do not achieve in irregular places or with little space and ventilation, we get tired or bored immediately therefore we fail to comply with the previous rule, it is important that the place is wide with adequate ventilation, that the surface where we will perform the stretch be as flat as possible.
They say that the routines are not good, and I agree with that, however in physical activity the routines play a very important role, always but always we must put together a routine of exercises that we are going to fulfill according to the activity that we are going to carry out, in the case of the people who go to the GYM will depend on their exercise routine that day, if we are going to work legs we will not stretch arms, we will focus our stretches on the legs, and so on with each and every one of the activities that we are going to carry out.
Many believe that we should only hydrate our body when we feel thirsty, however there are previous studies that have shown that when we perform physical activity and it makes us thirsty it is because we are already dehydrated, therefore always but ALWAYS !!! we must avoid that we thirst, consume 1 to 2 liters of water during stretching and physical activity will help us to keep our body always hydrated and thus perform much better, preventing fatigue.
We must maintain a proper posture, our body always with the proper alignment keeping the spine as straight as possible, this in order to prevent deformities in our body, we must remember that our body is fragile and moldable, if we always place it in the same The stance will remain that way and will be deformed in the same way, so if you keep it aligned it is always aligned.
I hope these little guys will be very helpful and they can fulfill them whenever they want to do any activity, remember a body that moves is a healthy body and a body that is not used atrophies, so we must always keep our body moving; He remained open to his concerns and we will continue reading later. regards...
During my experience as a physiotherapist (9 years old) and in conjunction with my experience as a former athlete of the state Miranda state bikes selection here in Venezuela, I created a kind of routine or rules that I always try to meet before doing any physical activity , and in that way take care of my body to the maximum.
This routine is always accompanied by some basic rules to achieve my ultimate goal, are very simple and are detailed below:
1 The time
Time is of the essence, if we do not take the proper time to perform our stretching, we will not elongate the muscle to the optimal point, therefore we will only be activating the neuromuscular uses and leaving them on average, and this is the main cause of muscle tears. We must always take in 25 and 35 minutes to perform our stretches, each exercise must be maintained for at least 15 seconds so that the muscle fibers receive the adequate signal to elengarse.
2 The place
An optimal stretch we do not achieve in irregular places or with little space and ventilation, we get tired or bored immediately therefore we fail to comply with the previous rule, it is important that the place is wide with adequate ventilation, that the surface where we will perform the stretch be as flat as possible.
3 The routine
They say that the routines are not good, and I agree with that, however in physical activity the routines play a very important role, always but always we must put together a routine of exercises that we are going to fulfill according to the activity that we are going to carry out, in the case of the people who go to the GYM will depend on their exercise routine that day, if we are going to work legs we will not stretch arms, we will focus our stretches on the legs, and so on with each and every one of the activities that we are going to carry out.
4 Hydration
Many believe that we should only hydrate our body when we feel thirsty, however there are previous studies that have shown that when we perform physical activity and it makes us thirsty it is because we are already dehydrated, therefore always but ALWAYS !!! we must avoid that we thirst, consume 1 to 2 liters of water during stretching and physical activity will help us to keep our body always hydrated and thus perform much better, preventing fatigue.
5 The posture
We must maintain a proper posture, our body always with the proper alignment keeping the spine as straight as possible, this in order to prevent deformities in our body, we must remember that our body is fragile and moldable, if we always place it in the same The stance will remain that way and will be deformed in the same way, so if you keep it aligned it is always aligned.
I hope these little guys will be very helpful and they can fulfill them whenever they want to do any activity, remember a body that moves is a healthy body and a body that is not used atrophies, so we must always keep our body moving; He remained open to his concerns and we will continue reading later. regards...
I have a question if a person wants to get abs it is mandatory to have a diet and it does not matter if you are thin you still have to do what?
There is the bad habit of doing sit-ups every day that reduces the ability of the muscle to develop. The ideal thing is to do abdominal routines, leaving a day of rest. Diet is important but you should never stop eating, it is important to consume protein and reduce fat intake