You already know that It is important to stretch. Improves flexibility and mobility (one of one) The main components of fitnessand reduces the risk of injury. And if you Don’t do it The muscles can stretch and harden, it can limit your movement and risk for a pain or risk with you pulled the muscle.
But it is useful if the stretch is done properly. There are several common mistakes that cause injury to what you are looking for, such as an injury and inflector. Here are eight poverty to avoid it to improve your flexibility and training.
1. You are making a wrong stretch type
There are two main types: Static and dynamic. Static stretching, maybe you enjoy the gym: slowly stretch the muscle and hold the position for about 30 seconds. Although there is a great way to enjoy this training or increase general flexibility, the study shows that static prior to the power session is a Reduction of operation.
“During the heat you want to make the most powerful muscles, which will increase muscle activation and the muscular muscle moves,” Trevevev said. Is part of the speakers of dynamic lungsHighway circulation, foot shake and Rope leap.
You can pay attention to the static stretch to release the muscles and release the tensions to exercise the “cold-down.” “Both types of stretch will help strengthen mobility,” theem said. “But someone provokes muscles that break them.”
2. You jump when you stretch
Use jump to force muscle to force muscle to be overloaded (aka ballist) Can feel like helping immoving yourself. But the muscle is loose, the type of quick stretching of stretching muscles – can lead to contractions called contraction – abbreviated contraction myotatic reflex or “reflexes”. It can lead to injuries like muscle or tenders, Theeam said.
3. You extend the injured muscles
Recently, the injured muscles warn “no large.” Muscles are usually when muscle extended outside the boundaryThus, the extension of it further enhances the injury. Instead, use Police protocol (Protective, optimal loading, ice, squeeze) help to treat muscle.
4. You are overly
Some discomfort is expected, you should never be in pain while stretching. “Often Excessive Nurron Tension (Nerve Stretches Lindsi Sudell, Mot, Oth / L, CFS-3, CFS-3, CFS-3, CFS-3, CFS-3, CFS-3, CFS-3 Just stretch la.
Excessive reproduction can also cause hypermobilism“A joint is very soft and unstable, theem says. Know your limits and don’t force them to go out of them.
5. You do not extend constantly
It occupies several sporadical sessions to achieve the flexibility of gymnast. Ideally, your stretching session should be an average and not occasionally, not at time and time.
“Stretching to achieve physical, constant changes should be consistent for six and a half weeks,” Sudrell said.
6. You quickly through your stretching
“People often don’t give time interval,” explains the suedell. He recommends the goal 30 seconds or less to the exercise. Aim to hold each Stater for the post-session static extension at least 60 seconds.
7. You are not making a sport stretching
The unique language of sports “There is anything to be on the actions required by this athlete,” Huddell said. For example, he says golfer improves the spinning and Hip mobilitySo they can beat the ball with maximum power. Alcohol can heat with dynamic interruptions that imitate processing and explosive movements walking lungs, The buttocks are kickedand tall knees.
Research In addition, static flowers need flexibility (like gymnasts or dancers), especially for those who are able to run or jump (as basketball players or runners).
8. You are ignoring your breath
Deep, Diaphragmic breathing “It can help to rest in peace, let it last deeper without increasing the risk of injury,” Teame said.
In addition, the respiratory process increases the therapeutic effect, Sudell said. Studies show that there can be diaphragmic breath Help the body to restore After a heated activity. It The correct way to breathe Breathe slowly through the nose, hold instantly, usually breathing through the diaphragm and nose relaxed.
