Many people who believe they are seriously trained, very responsible
attitude to the planning of power and cardio. However, they rightly
believe that to achieve any goals (fat loss, muscle building, changing
the proportions of the body) are crucial
these types of loads. This, however, is only part of the truth. Avoid training on flexibility means harm your body and impair processes accompanying fat burning and muscle building. So, let's understand what is needed and how to plan a stretching exercise on flexibility.
Stretching today in a fitness environment, called the British equivalent to the word "stretching". Experts say that the youth of the human body can be measured by its flexibility. Visual Impact Diet One who retains flexibility to old age, usually feels a lot better than most of their peers. And this is no accident, because the mobility depends on the flexibility of the joints and spine, blood
circulation - and that means all the processes for the supply of cells and tissues with nutrients, they are updated. Stretching also promotes the production of growth hormone - growth hormone. This hormone is really great, because its action is due to the burning of fat, muscle building, healing and rejuvenation. Stretching helps our muscles to prepare for and recover from the stress it. And the good news for those who want to lose weight: some recent studies (in particular, the
study of energy consumption in runners sprinter) say that the body spends more calories during exercise, if you make it well stretched. When stretching is needed? 1 . Before power or cardio. Stretching will help protect muscles and joints from injury and allow them to work more efficiently. He enters into a training exercise and completes it. Perform stretching to strength
training should be after cooking on a treadmill or stationary bike. Stretch to the whole body, but especially focus on stretching the muscles that will be used in the first exercise of your workout. 2. After intensive training - in order to cool off and relax your muscles and help start the recovery process. Stretching after exercise - is the best hitch. It will also help to remove some posttrenirovochnuyu fatigue, which is important if you exercise in the morning or after a workout offers important business. 3. On the morning after waking up. The very nature has provided for us a pleasant sipping after a
night of sleep. Take 5-10 minutes of stretching in the morning - and you'll be a day to feel good. If you have forgotten how to do it - look at their pets, cats and dogs are always stretched after a sweet sleep. Do not forget to open the window and put a positive music during exercise. 4. Before bedtime. If you suffer insomnia, the evening stretch for you - this is what
the doctor ordered. And even if it is not written, it definitely would not mind. Relax, turn away from the daily care, including good music and enjoy the workings of your body. 5. During short work breaks. Gipodinamichnogo for our way of life "work" stretching - it is a necessity. If you do a lot of sitting at the computer, you definitely need to be periodically to stretch the neck and back. 6. During stressful periods. Stretching when done correctly, helps you relax, not only physically but also mentally. If you are, of course, will not be stretched to think about the morning scolding from the boss. So it is
possible ligament tear inadvertently. 7. If you have problems with posture. Catching stretching regularly for a long time, you can become the owner or possessor of the royal bearing. However, despite all the advantages of stretching, it can not be the only type of physical activity. After all, its main purpose - to serve as an effective aid for other types of training
and regeneration after them. In this case we are not talking about rehabilitation loads, which are often mainly stretching
exercises and limited. banners can be used for a variety of devices: from the chair and the Swedish ladder to such contemporary pieces as Foam Roller, which is especially good for relaxing muscles in the back and neck. Safety can conduct a
short 10-15-minute stretching complexes. But if you select an hour or two a week to conduct more in-depth and full extension, your body will thank you, and athletic performance will improve. If you hold a workout in the gym, you can make a program
such exercises like squats with barbell over your head or torso forward with a barbell on your shoulders. Before stretch, be sure to warm up for 5-10 minutes. It could be dancing, running in place, an exercise bike - the load should be very moderate.
The range of stretching should be included rotating the neck, shoulder, elbow, hip and knee joints, hands and feet. remind that stretch even in the warm up to the whole body, but before weight training pay more attention to one muscle group that
you will train at the very beginning of training. Today, the Internet is very easy to find a variety of different complexes stretching muscle groups. Preferably, of course, work with video complex, as leading usually comment on the subtleties of any
given exercise. do not risk yourself too difficult exercise - for example, most of the yoga asanas. If you like this type of training, join a yoga studio and work out there at least a couple of months. During a stretch do not make any sudden
movements, because you can get injured. Stretch slowly, static. At the end point of the amplitude can do some very light dynamic micro-movements in the direction of stretching. It is important to be in pain, but moderate and tolerant. breathe
deeply and evenly. It is very important during the stretch. At maximum extension phase shall be on an exhalation, and breath - to the starting position. Your muscles should be abundantly supplied with oxygen, otherwise there is no point in training. Ensure that the room has good ventilation, but it should be warm enough so that the muscles were warmed up. Do not dress too
warm. Clothes should not hamper the movements. You should be generally comfortable to be in the room when you start classes.
Never force a stretch. The time will come, and you can stretch out as a fitness model in the picture, by putting such a goal. Harmful Stretching There are several popular stretching exercises, the implementation of which is required for some reason,
and a kind of "aerobatics." In fact, not all of them are so nice and helpful. The fact that someone is lucky to escape injury after a long time of their execution, does not guarantee that the overload will not affect your joints or back. So, all your
favorite cords are very bad for the health of ligaments of the knee and hip joints. You can replace them with alternatives, where one leg is bent. no less dangerous for the joints such stretchingovye exercises like bending to straighten the legs in a standing position (mainly because of the unstable situation). You can fix this by transferring weight to the heel and put
your feet at shoulder width. But it is better to perform a version of this same stretch in a sitting position on the floor. If you take care of your back, then be careful with the exercises, which contain deflections and twist the spine back - a "bridge", "scorpion". Neutralize the threat can be if you do the exercise with a fitball under waist, lying on its back and
arms stretched back and legs forward. Your lower back also do not like the turn of the trunk to the sides with bodibarom or a barbell on your shoulders, yoga pose plow. Without all of these exercises you can do. You should consult with your doctor about your stretch program, if the recent past you have had fractures or dislocations, are suffering from osteoarthritis or osteoporosis, inflammation in the joints
these types of loads. This, however, is only part of the truth. Avoid training on flexibility means harm your body and impair processes accompanying fat burning and muscle building. So, let's understand what is needed and how to plan a stretching exercise on flexibility.
Stretching today in a fitness environment, called the British equivalent to the word "stretching". Experts say that the youth of the human body can be measured by its flexibility. Visual Impact Diet One who retains flexibility to old age, usually feels a lot better than most of their peers. And this is no accident, because the mobility depends on the flexibility of the joints and spine, blood
circulation - and that means all the processes for the supply of cells and tissues with nutrients, they are updated. Stretching also promotes the production of growth hormone - growth hormone. This hormone is really great, because its action is due to the burning of fat, muscle building, healing and rejuvenation. Stretching helps our muscles to prepare for and recover from the stress it. And the good news for those who want to lose weight: some recent studies (in particular, the
study of energy consumption in runners sprinter) say that the body spends more calories during exercise, if you make it well stretched. When stretching is needed? 1 . Before power or cardio. Stretching will help protect muscles and joints from injury and allow them to work more efficiently. He enters into a training exercise and completes it. Perform stretching to strength
training should be after cooking on a treadmill or stationary bike. Stretch to the whole body, but especially focus on stretching the muscles that will be used in the first exercise of your workout. 2. After intensive training - in order to cool off and relax your muscles and help start the recovery process. Stretching after exercise - is the best hitch. It will also help to remove some posttrenirovochnuyu fatigue, which is important if you exercise in the morning or after a workout offers important business. 3. On the morning after waking up. The very nature has provided for us a pleasant sipping after a
night of sleep. Take 5-10 minutes of stretching in the morning - and you'll be a day to feel good. If you have forgotten how to do it - look at their pets, cats and dogs are always stretched after a sweet sleep. Do not forget to open the window and put a positive music during exercise. 4. Before bedtime. If you suffer insomnia, the evening stretch for you - this is what
the doctor ordered. And even if it is not written, it definitely would not mind. Relax, turn away from the daily care, including good music and enjoy the workings of your body. 5. During short work breaks. Gipodinamichnogo for our way of life "work" stretching - it is a necessity. If you do a lot of sitting at the computer, you definitely need to be periodically to stretch the neck and back. 6. During stressful periods. Stretching when done correctly, helps you relax, not only physically but also mentally. If you are, of course, will not be stretched to think about the morning scolding from the boss. So it is
possible ligament tear inadvertently. 7. If you have problems with posture. Catching stretching regularly for a long time, you can become the owner or possessor of the royal bearing. However, despite all the advantages of stretching, it can not be the only type of physical activity. After all, its main purpose - to serve as an effective aid for other types of training
and regeneration after them. In this case we are not talking about rehabilitation loads, which are often mainly stretching
exercises and limited. banners can be used for a variety of devices: from the chair and the Swedish ladder to such contemporary pieces as Foam Roller, which is especially good for relaxing muscles in the back and neck. Safety can conduct a
short 10-15-minute stretching complexes. But if you select an hour or two a week to conduct more in-depth and full extension, your body will thank you, and athletic performance will improve. If you hold a workout in the gym, you can make a program
such exercises like squats with barbell over your head or torso forward with a barbell on your shoulders. Before stretch, be sure to warm up for 5-10 minutes. It could be dancing, running in place, an exercise bike - the load should be very moderate.
The range of stretching should be included rotating the neck, shoulder, elbow, hip and knee joints, hands and feet. remind that stretch even in the warm up to the whole body, but before weight training pay more attention to one muscle group that
you will train at the very beginning of training. Today, the Internet is very easy to find a variety of different complexes stretching muscle groups. Preferably, of course, work with video complex, as leading usually comment on the subtleties of any
given exercise. do not risk yourself too difficult exercise - for example, most of the yoga asanas. If you like this type of training, join a yoga studio and work out there at least a couple of months. During a stretch do not make any sudden
movements, because you can get injured. Stretch slowly, static. At the end point of the amplitude can do some very light dynamic micro-movements in the direction of stretching. It is important to be in pain, but moderate and tolerant. breathe
deeply and evenly. It is very important during the stretch. At maximum extension phase shall be on an exhalation, and breath - to the starting position. Your muscles should be abundantly supplied with oxygen, otherwise there is no point in training. Ensure that the room has good ventilation, but it should be warm enough so that the muscles were warmed up. Do not dress too
warm. Clothes should not hamper the movements. You should be generally comfortable to be in the room when you start classes.
Never force a stretch. The time will come, and you can stretch out as a fitness model in the picture, by putting such a goal. Harmful Stretching There are several popular stretching exercises, the implementation of which is required for some reason,
and a kind of "aerobatics." In fact, not all of them are so nice and helpful. The fact that someone is lucky to escape injury after a long time of their execution, does not guarantee that the overload will not affect your joints or back. So, all your
favorite cords are very bad for the health of ligaments of the knee and hip joints. You can replace them with alternatives, where one leg is bent. no less dangerous for the joints such stretchingovye exercises like bending to straighten the legs in a standing position (mainly because of the unstable situation). You can fix this by transferring weight to the heel and put
your feet at shoulder width. But it is better to perform a version of this same stretch in a sitting position on the floor. If you take care of your back, then be careful with the exercises, which contain deflections and twist the spine back - a "bridge", "scorpion". Neutralize the threat can be if you do the exercise with a fitball under waist, lying on its back and
arms stretched back and legs forward. Your lower back also do not like the turn of the trunk to the sides with bodibarom or a barbell on your shoulders, yoga pose plow. Without all of these exercises you can do. You should consult with your doctor about your stretch program, if the recent past you have had fractures or dislocations, are suffering from osteoarthritis or osteoporosis, inflammation in the joints
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