No time?: This is the best exercise to strengthen muscles and avoid pain in a few seconds

Exercise to avoid pain. Photo on Unsplash.

At the time of manufacture physical activityThere’s a step you can’t skip prevent injury: He heating. Many people forget this part, which is very important in education and which consists of different exercises and stretches.

As explained Sports medicine, When we warm up, whether it be stretching, aerobic or strength exercises, heart rateHow Body temperature. In this sense, when you stretch muscles, the body increases blood flow to this area, the blood vessels around it dilate, and heart Begin pump more blood.

Why is it important to stretch?

stretch before you education serves to prepare your muscles And avoid injury. And do it after physical activity will help you prevent pain. He heating This is extremely important for those who have started working out in the gym or somewhere else and need to get used to it. new habit.

Why stretching is so important. Photo on Unsplash.

But it is also very important for those who want improve your performance, given that stretch gives appropriate preference endurance, speed and, mainly, mobility And flexibility.

In this sense, your body will be more prepared for more intense activity and you will feel better flexibility and mobility how you make them. It should be noted that this gradual process which will allow you to avoid muscle overload it ends injuries.

Ideal stretch: what is it?

Eat exercise what is used for stretching ankles, hips, top part back and back hip. If you are short on time, you can do more complete stretchwhich enhances 4 muscle zones more stable with just practice.

Using the exercise created Exos Company you’ll stretch ankles, thighstop part back and back hip. Joel Sanderscompany performance specialist explains that the goal “lengthen and strengthen at the same time” how assembled Men’s magazine.

Step by Step: How to Get the Fullest Stretch

This is about dynamic stretching very simple, it will take you a few minutes. First you have to give long stride until we bend one knee and leave it at a 90 degree angle. Here hamstrings. WITH 30 seconds enough to improve flexibility this muscle group, according to a study published in the journal Clinical Trial.

The first step is to take a big step. Photo on Unsplash.

Second step support your hand on the floor on the side of the leg that is extended. Once in this position, try back straight and don’t slouch while exercising. Now you’ll have to take yours another hand on the ground between the supporting arm and leg. Last step raise the same hand up, turning upper back area.