Stretching in the power fitness: simple exercises for flexibility of the muscles
- The importance of stretching for performance base
- Exercises for flexibility of the spine
- Stretching exercises the muscles of the legs
- The nuances of home training
A good stretch is necessary in all sports and in everyday life. Developed flexibility of muscles helps to prevent injuries and to achieve good results in selected fitness direction, promotes greater endurance and rejuvenates the body. Before strength training be sure to warm-up with stretching elements, and there are a lot of reasons.
The importance of stretching for performance base
Good muscle elasticity plays an important role in the process of power training. Many bodybuilders, despite the impressive size of his body, have very developed muscles flexibility. This is because all basic exercises require a good stretch for your proper performance, as well as strength training is based on them, the degree of elasticity of muscles, athletes must be high enough.
Squatting with a barbell is one of the basic exercises, where a good stretch is important:
When performing the bench press the muscle elasticity is important for the following reasons:
To improve the stretching of the above muscles you can perform the training movements described below.
Exercises for flexibility of the spine
Stretching for the spine is important not only when doing power fitness, but also for the overall health of the entire body. Best for this is the exercise “the Bridge”, which can be performed in several ways:
Stretching exercises the muscles of the legs
Effective strength training requires good flexibility of the leg muscles. This can be achieved with the help of such exercises:
The nuances of home training
To perform exercises for development of flexibility of muscles and joints is possible and in house conditions, because it does not require special tools. The most important thing in these sessions is the ability to feel your body to observe a measure of exertion and conduct a thorough warm-up.
Other important aspects of home training are:
- Preparation of joints and ligaments.
If you are too weak, that the slightest unusual loads can cause injury. To strengthen them, it is important to eat the necessary nutrients and vitamins, and is very easy to increase the load.
- The adherence of the day.
This is an important point in the success of training. Have in mind that Wake up, eat and go to sleep, should at the same time. It is necessary to sleep not less than seven hours a day and eat only healthy foods. In addition, it is also useful to carry out the training at the same time, which will allow you to conveniently fit it into your daily schedule and make an integral part of life.
Although home workouts and special equipment is not required, for ease of stretching you can get a climbing wall, a yoga Mat and the supports that are in the gym for pushups. Clothing for training should be made of an elastic material and do not restrict your movements and shoes it is advisable to purchase non-slip. For example, for lessons good tank top, leggings and ballet Slippers, all must be chosen strictly according to your size.
Perform stretching exercises every day, even in the presence of delayed onset muscle soreness, however it is necessary to load the muscles moderately and not to engage in through the pain. To reduce pain after stretching it is recommended to go for a massage or take a warm bath. Such procedures help muscles to relax and expedite the recovery process.
Uses photographs Shutterstock