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 +Despite the fact that stretching can endorse versatility,​ stretching very considerably definitely can harm the muscles-particularly if you"re recovering form an injury. "A healthy muscle can elongate up to 1.6 times its length,"​ suggests Pitchford, "but generally doesn"​t respond well to that much stretching."​ By overstretching,​ you create an automatic myotatic reflex that realistically will cause the muscle to recoil to protect itself from tearing and injury. Also, don"t bounce whereas stretching. Holding your stretch in a static position works best.
 +Stretching exercise is indeed one of the best forms of routines for modern people, allowing us to keep healthy with minimal effort. With the help of this site, hopefully you would be able to lead a busy but happier and healthier lifestyle.
 +Stretching is a key component of a balanced exercise program. Performing stretching workouts daily can increase overall flexibility and maintain healthy joints. Regular flexibility workout routines can make activities of daily living easier and improve physical activity performance.
 +Warm up first
 +Stretching muscle mass when they'​re cold increases your risk of injury, including pulled muscle groups. Warm up by walking although gently pumping your arms, or do a favorite exercise at low intensity for five minutes. Better yet, stretch after you exercise - when your muscular tissues are warm and more receptive to stretching.
 +One caveat: If you plan to stretch only after your workout, increase the intensity of the activity more slowly than you would if you had stretched your muscle groups before exercising.
 +Piriformis Stretch
 +Begin on the hands and knees and bring the left knee in, relaxing it on the floor between your hands (you should be on the outside of the knee). ​ Straighten the right leg out behind you and, if you can, bend forward and rest the forearms on the floor.
 +Abdominal and lower back muscle tissue
 +Lie face down on the ground in a prone position. Lift your body off the ground so that you are supported only by your forearms and toes. The elbows should be on the ground and should be almost directly below your shoulders. Your forearms and hands should be resting on the ground, pointed straight ahead, toes and feet should be shoulder width apart and your head in line with your spine.
 +Quad Stretch
 +Lie down on your side using elbow for balance. ​ Using other arm, slowly pull your foot towards your glutes, keeping both knees together and bent knee pointing down.  Switch legs.
 +Stair Stretch
 +Stand on a step on the balls for your feet, hold the rail or wall for balance. Slow lower the heel of the injured foot to stretch the arch of your foot.
 +Ankle Bounce
 +Leaning forward with your hands on the wall and your weight on your toes, raise and lower both heels rapidly (bounce).Each time, lift your heels one to two inches from the ground even though maintaining ground contact with the ball of your feet. 12 [[http://​babanta.com/​groups/​the-basketball-bank-shot/​|how to jump higher]] 16 repetitions.
 +Chest Stretch
 +Clasp your hands together behind your back, with your palms together. Keeping your elbows straight, lift your hands out and up behind you as significantly as possible. You should be able to feel the stretch in your shoulders and chest. For a deeper stretch, bend over at the waist, with your arms above you and elbows still straight. Let gravity pull your arms as far as possible. Slowly stand up and release your hands.