Before fitness training, one must give importance to the work of warm-up or stretching exercises to prevent accidents or improve performance during training. There are also a number of precautionary measures and tips to serve as a guide to fitness during the exercises. Here are some of them.
1. To increase your flexibility and to avoid injuries, stretch before and after training. Almost everyone knows that stretching before workout prevents injuries during the exercises, but people know that only a few stretching after a workout, when the 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, and the development of flexible body.
3. Do not go to the stretch position and then return immediately to the position of rest, and do it over and over again. This is what is called and more convenient when recovery mode. When stretching, hold that position for a few seconds, then release slowly. You can do this exercise repeatedly this way. Bouncing or forcing yourself into a position extending through strain or damage some joints or muscles.
4. Work slowly in increments instead of proceeding immediately to do the hardest exercise or position.
5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they are solid objects, they tend to neglect the neck when working out of the stretch. Can stretch the muscles of the neck be as simple as put the palm of the hand against the front of the head and pushing it. Then do the same on both sides and the back of the head.
6. Stretch regularly to continually increase your range of movements and your 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 still not able to just having people who can do it. Slowly increase your limits. Listen to your body. There are days when your body may be too tired that you may have to consider reducing the breadth of the movement.
8. Learn to relax. Rest between sets and stations to make sure that the body has enough time to recover energy. In addition, it is recommended that you do not operate on the same muscle groups two days in a row. Muscles grow during the period when you rest and not when you are working out.
9. Do air exercises to strengthen your heart. Aerobic exercises are physical activities that a large amount of oxygen for fuel. Cardio-vascular and this includes such rope skipping, running or swimming.
10. Can help you to music when you want to train for longer periods or to increase your intensity. You can use MP3 players, and CD players or lightweight radios am for this purpose. Make sure that the headphones brought with you so as not to bother people who do not prefer music while exercising.
Apart from preventing injuries and increasing the limit on his person, and is also said that a good stretch for a tired body and also the mind and spirit and stressed.
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