BEST STRETCHING EXERCISES FOR A MORE EFFECTIVE TRAINING

Stretching is for all king of sports and it must be part of your routine. Apart from avoiding injuries, they prepare the body for what lies ahead, helps to increase circulation, with posture and a better capacity for your muscles.

stretching improves flexibility that will allow you a better execution of your exercises that obviously will leave you better results.

• Hamstring Stretch

Standing, slowly lower your forehead and wrap your arms around backs of your legs, hold the position about 15 to 30 seconds.

• Hamstring Stretch for Deadlifts

Lie on the floor and place your foot on the loop of a rope/towel and lift your straight leg up. Hold for 15 to 30 seconds then relax and repeat.

• Squats

Stand with your feet, arms at your sides and push your hips back, and bend your knees to lower, contract you abs.

• Lunge

Stand straight and take a big step forward with right leg and your left knee almost touching the ground, then switch and always maintain a straight position.

• Hip Bridge

Lying on your back, bend your knees and squeeze your glutes while you go up with your hips creating an arch with your back. Hold for a moment and repeat.

After that, you can start with your workout routine. You will feel more relaxed and prepare for any exercise and with not much facility of hurting you. Then when you finish your routine you can stretch ones more for a complete workout of your muscles.

For recovery you can take a towel in iced water and wrap it around your arms, have a cold bath or do balls and rollers as a massage.