Do this kind of stretching every week to improve your flexibility and make your body a relentless machine to fight fat.
Contrary to static stretching, which consists of stretching the whole muscle and holding that position for about 20 seconds, the majority of coaches and sports scholars choose dynamic stretching to gain flexibility.
So what exactly is a dynamic stretch? “It is to lengthen and reduce the muscle as much as possible during an active stretch, but without forcing it at any time.
The difference between static and dynamic. For example, to stretch your leg in static lean on the wall, bring your foot to buttock and hold it. Next you extend it, try to touch the tip and hold it. For the dynamic version, you move your leg back and forth and back and forth, trying to get far without forcing.
Stretching muscles will remove pain caused by lack of movement, it has another great added benefit, which is that it increases your range of motion. If you just train your strength or perform cardiovascular activity (running, dancing…), certain muscles become hard and shortened. ” You should include dynamic stretching into your weekly routine,” explain Marta Gonzalez-Aller and Jorge Romeral.
How to do this? “Stretching a bit towards the end of the class is fine, just try to do yoga or enter into stretching sessions to gain range of motion at the joints (i.e. to get more flexibility) and to stretch or bend more.
The body will open up and tissues will become more flexible,” say these experts. This means you should ideally combine cardiovascular and strength exercises with others which work on flexibility, such as yoga or pilates.
HOW CAN BURN MORE CALORIES WHEN YOU ARE MORE FLEXIBLE?
As you become more flexible, you will be able do more exercises and more weapons to fight excess fat. With some flexibility, it is possible to access a wide range of exercises, with increasing difficulty. The more effort required, the more calories are burned.
THE FLEXIBILITY REDUCES THE RISK OF INJURY
Rarely a palm tree will split in a storm. But the rigid trees tend to break. Your muscles work the same way: The more elastic they are, less likely to break when tripped over or overexerted. Stretching prevents muscle breakdown and avoids other types of injuries.
For example, sometimes you do a bad squat because the ligaments of your foot do not permit more mobility. Also, sometimes a poorly executed movement overloads the neighboring joints or causes excessive friction in joints such as the knee. So, these are small failures that, by repetition, lead to injuries.
REDUCES STRESS (AND PICKLES LESS)
Dynamic stretching calls for a gentle performance (look at yoga or tai chi). The side effect of this technique is stress reduction and muscle release.
How to achieve this? Control your breathing and go slowly unfolding your body, not rushing, not forcing. Imagine yourself as a palm tree swaying in the wind and let yourself go. Not only are you going to loosen up your joints, but you will also reduce stress.
STRETCHING FROM HEAD TO TOE
Hips. Sitting for many hours limits the mobility of this joint and may cause pain. There are several exercises in yoga that open the hips, especially the rotations that force the spine to bend forward.
Arms. Biceps, shoulders and chest tends to shorten when working on the computer. Wrap your hands behind your waist and try to stretch your arms out and raise them together. To stretch your triceps, raise your arm, bend at the elbow and try to touch between your scapulas using the palm of your hand.
Neck. Stands on four, alternately hunched and relaxes the upper back, like a cat. That’s why this exercise is known as the “cat-cow”.
Neck and shoulders. Starting with shoulder rotations, continue tracing imaginary circles with your head. This way, you decongest the upper back.
When stretching, it is important to know how far to go, how much time to spend doing it and how to make them helpful in your workouts:
No pain. First rule of every exercise it is: when it hurts, you should avoid it. If you feel pain when you reach a point of stretching, this is a sign of your body not being ready for more.
Help. The temperature room can be an ally when it comes to stretching. Some yoga disciplines, such as bikram, are done in rooms at 40º precisely to facilitate stretching.
Quickly. You do not need to dedicate a whole session to them (although it can be pleasant once a week). You can spend 6-12 minutes before your daily workout. Just until you can feel your muscles ready to start.