One of the great things about lifestyle change is exercise. Exercise is a great way to make your diet effective and get rid of unwanted fat pads. However, you should pay attention not only to hard workouts, but also to stretching at the end of workouts.
Why is stretching important?
After your workouts, it is important to stretch your muscles properly, thus avoiding painful muscle spasms and reducing the risk of possible injuries as well as the development of cellulite. Due to the stretching, the muscles regenerate and relax, thus helping the development of the muscles as well. It increases the efficiency of the workout and makes the muscles move more easily.
After a hard workout, in many cases we require a mug of beer. According to researchers, this is a natural thing. But is it good?
Drinking beer after a workout? Why?
Not only is it worth stretching after your workout, but if you can and your time allows, take a few minutes every day. Thanks to a stressful lifestyle, tension accumulates unnoticed in the body and as a result, energy levels and performance are also reduced. Stretching moves joints, improves blood supply, spinal movement and respiratory control. This will make it easier for you to take on obstacles and challenges.
How do you do it?
When you start stretching, take a big breath at the start of stretching, which should be calm and slow. Do not hold your breath, as this will tense the muscles and will have the opposite effect, not relaxation. At the end of the exercise, slowly release the air. Be careful not to hold your breath, because in this case, too, the muscles will tense.
Additional benefits of stretching:
- It burns extra calories
- Stimulates metabolism
- Reduces stress
Some stretching exercises for muscles:
It starts with a simple exercise called “Cobra”. It relaxes the abdominal, back, chest, hip and transverse muscles.
Lie on your stomach on the floor. Reach out your arms, have your legs next to each other. Lift your chest while taking a slow and calm breath. Tilt your head back. Hold the exercise for at least 30 seconds, then descend pretty slowly while blowing out the air.
And an exercise called “Wizard” helps you relax your hip, back and abdominal muscles.
Stand in one place, stretch your left leg backwards and turn your foot outward at a 45-degree angle. Keep your right foot forward and your knees not going in front of your ankles. Stretch your arms up. Hold the exercise for 30 seconds. In the meantime, breathe slowly.
An exercise called “Bridge” helps relax the hip, buttocks, back and abdominal muscles.
Lie on your back with a yoga mat. Extend your arms straight next to your body. Slowly raise your hips so that your shoulders stay on the ground. Hold the exercise for 15 seconds. Then lower and blow the air out slowly.
The lateral eruption works the thigh muscles and knees the most, but also stretches the hips.
Stop in one place. Bend your right leg at a 90-degree angle and stretch your left leg straight to the side. Tilt your upper body forward a little. Hold the exercise for 30 seconds and then do it with the other leg as well.
Triceps strengthening. With this exercise, you can stretch your back, shoulder and triceps muscles, but you can even stretch your abdominal muscles with this exercise.
Stand me straight and extend your arms up. Bend your right elbow while grabbing the other elbow, then gently pull your elbow towards your head. Hold the exercise for 20 seconds.
These exercises are worth doing in the morning or evening. This will make your day better and easier for you to relax. In addition, stress relief will be easier.
Source: Napidoktor by napidoktor.hu.
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