If you like the
sport I’m sure you already know that
The warm-up It is an essential previous step. With the warm-up we prepare our muscles before performing
the training And so avoid
injuries in the short term and joint problems in the future. But what if we tell you that a good
heating It is not only useful for this but it can also help you to
define your figure? How are you staying?
Well yes. For starters, a good
heating can help you increase
energy expenditure as long as you start working the large muscle groups and then warm up more specifically the areas you are going to work on. As
heating generally you can try
walking at a good pace or
in a hurry slowly for 15-20 minutes before moving on to more specific exercises. We propose a r
stretching exercise routine that will help you define your silhouette and tone your body.
to stretch legs
legs They are one of the parts that suffer the most when exercising. there are many
muscle groups and it is important to stretch each one of them. to stretch the
quadriceps, stand up, draw your right leg back and grab your ankle with the hand on the same side. Pull the heel towards the
buttocks and hold this position for about 10 seconds before changing legs.
to heat the
hip, squat down and straighten one leg as far as it will go, keeping your toes pointing towards you. Extend the hip until you can touch them with the hand on the same side. It is also important to stretch the
buttocks and this is achieved by lying on your back, bending your knees and bringing one of them towards your chest, maintaining the position for 10 seconds.
Woman stretching her legs /
to stretch arms
arms they also support a large part of the tension carried out in any sport, so it is important to stretch them
before and after The exercise. And if these exercises also help you define them more, all the better. starting for something
simpleraise your arms above your head, interlock your hands and hold this position for 20 seconds.
Then stretch the
shoulders bringing one of your arms stretched out to the other side in front of the chest. Hold it with your other arm and hold for 10-15 seconds before repeating with your other arm. And finally,
raise an arm, fold it over and push it down behind your head with your other hand. Hold this position for 15 seconds and switch arms.
To stretch abdomen
If the objective of your training is to achieve a
flat and toned stomach, you should stretch your abdominal muscles before and after exercise. For this you can start
laying you down face down and leaning on the palms of the hands that should be placed at chest height. So, using them
leverraise the trunk as much as you can and hold this position for 5 seconds, repeating the exercise up to 10 times.
To stretch and prepare the
obliquesStand upright with your legs hip-width apart. Then raise the
arms and, keeping his hands clasped, throws the
trunk and arms out to the side keeping the rest of the body straight and staying that way for about five seconds before changing sides.
Woman stretching the abdomen /
to stretch back
And we ended up stretching the
back, one of the areas of our body that can suffer the most pain throughout the day. One of the best known exercises is the
cat stretch. To do it you must get on all fours and
bow your back slowly, as if you were raising your abdomen toward the ceiling. Then slowly drop your back and abdomen to the floor and return to the starting position.
Another stretch you can try is done on your back, with your
bent knees and the soles of the feet resting on the ground. Then turn your knees
flexed to the side keeping the shoulders on the floor and stay in this position for 5 or 10 seconds. Return to the starting position and repeat the exercise on the other side.
It won’t take you long to stretch all your muscles both before and after exercise and you’ll not only feel better, but your body will be more defined and toned.