Before you start check out our Training Tips and work out properly.
It is important to stretch every day, especially after working
out. It is also important to stretch during your workout.
Stretching will help to avoid tightness and the muscle soreness
created by lifting weights.
You should always warm up to get the blood circulating
throughout the body and into the muscles. A warm muscle is
more flexible than a cold one. Riding a bike, using the
treadmill or Stairmaster for five to ten minutes is a good way
to warm up. This allows the body time to adjust from resting to
working out. You can also stretch while you are resting
between sets. Stretch the specific muscle that you are training.
This will save time and help to avoid injury. The benefits of
stretching also include improved circulation, improved muscle
tone and increased body awareness.
Here are some stretching essentials:
Wear comfortable clothes that are loose fitting
Sit on a cushioned mat or carpet
Concentrate on deep breathing. - This will help to slow you
down and help to pace your stretching. Remember, breathing
should be relaxed and from the abdomen. The good thing
about stretching is that you can do it anywhere.
Here are some basic stretching exercises to help you get
started.
Side Bends: stretches the obliques and other muscles at the
sides of the torso.
Standing Forward Bends: Stretches the hamstrings and lower
back.
Hamstring Stretches: Stretches the hamstrings.
Lunges: Stretches the inner thighs and hamstrings.
Feet Apart Seated forward bends: Stretches the inner
hamstrings and lower back.
Inner Thigh Stretches with soles of the feet touching: Stretches
the inner thighs.
Hurdler’s Stretches: Stretches the hamstrings and inner
thighs.
Spinal Twists: Increases the rotational range of the torso.
Hanging Stretches: Stretches the spine and upper body.
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