Introduction
Flexibility Training Fitness, most strength, endurance or weight losses prefer – but often forget a significant component flexibility. Still, flexibility training may not only improve your performance but also keep you injured.
Whether you lift weight, run, bike or do high -rich workouts, your body depends on a healthy range of speeds in the joints and muscles. Without it increases the risk of pulling a muscle, emphasizing the tendon or suffering poorly dramatically.
This is where flexibility training comes. By improving the ability to move the body independently and fluid, you reduce the chances of normal exercise injuries and increase your overall physical health. In this article we will find out how flexibility training works, it means something, and how you safely, safe, safe, more effective workouts are included in your routine.
What Is Flexibility Training?
Flexibility Training involves any form of movement or stretch that helps you improve your body speed. There are many forms:
Stable stretch
This is the most common type – host for a stretch for 15-60 seconds without moving. For example, to touch and catch your toes.
Dynamic stretch
This involves transmitting muscles and joints through a complete range of frequent speeds. Think of turns or hand circles.
PNF -Stretch
A more advanced technique that includes a stretch, contraction and deep stretch. Often done with a partner or doctor.
Active and passive stretching
- Active: You stretch by using your own muscle strength.
- Inactive: someone or something (like gravity or partner) helps you stretch you.
Why Is Flexibility Training Important?
- Nice pose
- More effective movement
- Less hardness or density
- Better circulation
- Increased balance and coordination
- Low risk of injury
How Flexibility Training Helps Prevent Injuries
Improves the speed range
If your joints cannot go to your entire extent, other parts of the body try to compensate. This causes stress, stress and eventually hurts.
For example:
- Close hips force the lower back to overwork.
- Dense hamstrings can pull on the pelvis and cause lower back pain.
By improving flexibility, your joints and muscles can work in a way designed to reduce stress and strange movement patterns.
Reduces muscle tension
Tight muscles are more likely to be damaged. A dense muscle is like a rubber band that extends to the border it can snap under pressure.
Regular stretches keep the muscles relaxed and elastic. This means that they can cope with more stress and sudden movement without tearing.
Improves blood flow
Stretching increases the blood flow to your muscles and requires oxygen and nutrients. It also helps to remove waste products such as lactic acid, which speeds up recovery and reduces pain after exercise.
Better movement supports patterns
As your muscles and joints go well, your general movement improves. You are more likely to use good shapes during exercises such as squats, lungs and overhead presses.
Balance contradictory muscle groups
Dense muscles often cause imbalance in your body. For example, tightening chest muscles and weak back muscles can cause severe attitude and shoulder pain.
Who Should Do Flexibility Training?
Everyone. Seriously.
It has nothing to say whether you are young or older, a supporter or a weekend walker – hanging all bodies. However, some people have even more benefits:
- Desk job (tight hips, neck, shoulders)
- Runs and cyclist
- Path
- Seniors (stiff addition, limited proposal)
- Early
Common Fitness Injuries Brought on by Limited Flexibility
Many fitness related injuries are caused by tight muscles or worsen. Here are some examples:
- Draw hamstring – tight hamstrings during running or lungs
- Low back pain – from tight hips or hamstrings
- Rotator cuff strains – from limited shoulder mobility
- Knee pain – dense firs or calves
- Hardness – tight yarn and bad attitude
Stretching Do’s and Don’ts
Do’s:
- Breathe deep under the stretch
- Spread both sides evenly
- Walk slowly and control
- After training or when the muscles are heated
Don’t do:
- Bounce under static stretch
- Spread the cold muscles aggressively
- Slide in severe pain (mild discomfort is fine, not sharp pain)
- Hold your breath
Advice for Preventing Injuries
flexibility training helps a lot, here are other suggestions to avoid fitness injuries:
- Warm up properly before training
- Cool and stretch later
- Strength train to support couples
- Stay hydrated
- Listen to your body when needed and relax
- Use the correct shape in all exercises
Conclusion:
Flexibility training plays an important role in keeping the muscles, joints and connective tissues flexible and responsible. By maintaining a healthy speed range, allow your body to move more efficiently and absorb physical stress without stress. Whether you are an experienced athlete or a beginning now that starts, can incorporate regular flexibility exercises – such as workouts and static stretches before dynamic stretches – reduce the risk of injury significantly. It’s not just about touching your toes – it’s about creating a body that can bend with self -confidence and control, range, promise, promise and bend.