2023-05-08 15:37:00
The method of active stretch It is what you need following exercising, since it will help you recover better and that leads to more gains and less pain following an intense routine.
Experts say you should work on your strength, your flexibility, your resistance, balance and mobilityespecially if you not only want to look good, but also want to have a strong and healthy body that will age better and have fewer problems as the number of candles on the cake increases.
Stretch It is recommended for any type of person or type of exercise, but you should know that there are different formats and that some are better when it comes to obtaining a better recovery. This is why you cannot miss weights or cardio, but it is also recommended to stretch before and following exercise sessions, and Healthline says that the best option is to resort to active stretching.
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Active stretching: what it is and why you need it following finishing your exercise session
What is active stretching?
You should not skip stretching
The first thing to know is that developing balance and flexibility it’s important, as this allows you to have a better range of motion, which is necessary for you to be able to perform better each movement of your exercise routine, and to reduce the risk of injury. In addition, it is also essential to warm up and stretch before workouts, as this prepares the muscles so that you can be more efficient with the exercise.
He active stretch It is, according to what you explain Healthlinewhen your “own muscles are used to provide a resistant pull, and this creates the stretch”.
This is used to improve flexibility and is done by contracting one muscle in order to stretch the opposite one, and the idea is that you hold the position, without moving, to generate the stretch. Since no gadgets or accessories are used, this makes muscles work harder which also strengthens them.
But, this type of stretching should only be done at the end of training, since if you do it at the beginning you can sacrifice strength.
How to perform active stretching?
How to achieve it?
According to the site, there are 4 points that you must take into account to perform active stretching.
The first is that you have to choose which muscle you want to stretch, then you have to flex the “antagonist” or opposite muscle into a pose, then you hold that pose for 10-15 seconds and finally you have to repeat the exercise with the other side. This is common, for example, in yoga postures.
If you want to stretch the triceps, for example, then the antagonist muscle is the biceps and shoulders, while if you want to stretch the quadriceps, the antagonist muscles are the hamstrings.
Here some examples:
- Active stretch for quadriceps: Stand with your feet apart and your pelvis neutral. Bend one knee and bring your foot back as if you were trying to touch your buttock. The knee must point to the ground at all times, without bending the hip forward, and maintain the position for a few seconds. You can repeat several times and then switch to the other leg.
- Active stretch for triceps: Stand up and stretch one arm toward the ceiling without raising your shoulder. Bend your elbow and bring your hand down and behind her neck, trying to get it to rest in the space between her shoulder blades. Keep your elbow pointing up and hold the pose for a few seconds. Then release, repeat and perform the process on the other side.
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