Many of you are definitely thinking what could I have done wrong prior to my workout? I mean i have yet done anything right? If you have been doing STATIC STRETCHING, you might be causing yourself to be at an disadvantage!
Wait.. shouldn't we stretch before exercising so that we reduce the risk of injuries?
Yes, that is correct. But when stretching, we are referring to DYNAMIC STRETCHING. Dynamic stretching is different from static stretching.
Static stretching is what you should NOT do. Think of our muscles as elastic bands. When we stretch it for too long, it would lose its elasticity. For elastic bands, the important thing is for it to have its elasticity and the resistance, this is what makes it useful. Same thing for our muscles, when its overstretched, it would lose its elasticity and its effectiveness. This could cause us to be inefficient and ineffective during our workouts!
However, if the exercise/workout that you are engaging in requires you to be flexible or fully stretched then go ahead with that! The type of workout we are referring to is gym, calisthenics, sports or cardio exercises.
What are Dynamic stretches?
Dynamic stretches are active movements where joints and muscles go through a full range of motion. It is used to help warm up your body before exercising.
Dynamic stretches can be functional and mimic the movement of the activity or sport you’re about to perform. For example, a swimmer may circle their arms before getting into the water.
Dynamic stretches can also be a series of movements to get the body moving before any type of exercise. E.g. trunk twists, walking lunges, or leg swings against a wall.
Examples of dynamic stretches
1. Arm circles
Stand upright with your arms extended out to your side.
Start to make large circles.
Perform 10 reps with your arms swinging forward.
Repeat with arms swinging backward.
2. Leg pendulum
Start to swing one leg back and forth while balancing on the other. You can hold onto a wall if needed.
Swing forward and backward 10 times.
Bring that leg down and repeat with the other leg, swinging 10 times.
EXTRA: You can face the wall and swing your legs from side-to-side.
3. Spinal rotations
Stand with your feet shoulder width apart and bring your arms out to the side at shoulder height.
Keep your torso still and slowly start to rotate your body back and forth from right to left.
Repeat 10 times.
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