The extension has to be the integral part of any exercise stress, beginning from swimming and finishing with occupation yoga. It helps the body to work more effectively and strengthens blood supply in muscles. There are basic rules of training which you shouldn't neglect.
Instruction
1. It isn't necessary to jump from the bed in the morning and at once to do stretching exercises. To start the muscle it is necessary to warm up, for this purpose execute small easy warm-up. Only after that it is worth starting stretching exercises
2. Many make the mistake, trying to stretch all muscles as soon as possible. It is worth remembering that exercises need to be done smoothly and without hurrying, otherwise there is the risk to be traumatized. Muscles have to be saturated gradually with oxygen, and it can be reached only by slow movements.
3. If when performing stretching exercise there were sensations of pain, it is worth reducing loading. Not to perform exercise with a great effort at all. The body needs time to get used to loadings therefore the gradualness and moderation won't prevent.
4. During the extension it is necessary to watch correctness of breath. He can't be detained, it will bring all efforts to naught. Also breath shouldn't be faltering and uneven, it is so possible to do harm to muscles and to get painful feelings after the training. It is necessary to inhale through the nose, and exhaled to make through the mouth.
5. The lack of constant trainings, can nullify all previous efforts as the flexibility quickly vanishes. Ideally stretching exercises need to be carried out daily, several times a day, even in the absence of trainings.
6. It is necessary to begin the extension with those muscles which are most of all involved at the training. Let's say after the extension you plan, occupations on the racetrack therefore before it it is worth paying attention to the extension of muscles of legs. You shouldn't neglect also the extension of other groups of muscles, especially chest. It will favorably affect the bearing and gait in general.
7. The beginner should be engaged in stretching exercises under observation of the expert. As the risk is high it is wrong to make something and to get the trauma after which any occupations will be not in joy. Only the coach will prompt on what group of muscles it is necessary to put emphasis as it is correct to breathe during exercise and will secure you in case of need.