Quick guide to know what kind of stretches you need after doing sports
No
workout
can be considered good if it doesn't include a full chapter on
warm-up and stretching
exercises
before and after training; Forgetting this step is one of the big mistakes in any fitness routine. In total, there are only 15 minutes -10 dedicated to warming up and the other five when the session ends to
relax the muscles
- but they are essential. "Both routines are an integral part of a good workout, because they help to prepare and relax the body before and after the effort and
prevent injuries
", says
Cesc Escolà
, one of the most media qualified trainers of the moment who currently trains fitness professionals and author of the book 'Much more than fitness.
Get motivated and get fit in two weeks' (ed. Planeta).
And if there is something that all the experts agree on, it is that a good warm-up is "an essential step before starting to exercise, regardless of the
sport
that is practiced, how, with whom and where it is practiced, because it is the moment to prepare our body for the activity ", assures
Pedro Jiménez,
personal trainer of Sanitas BluaU.
What's more, in addition to avoiding injuries, "warming up for 5 to 10 minutes to prepare the muscles helps the body avoid stiffness," explains
Alba Genís
, head of marketing for the chain of gymnasiums Distrito Estudio. In this sense, the expert gives us one of the theories most supported lately by professionals and that relates the annoying
stiffness
with the micro-tears suffered by the muscles during
training
.
For all the above, the 10 minutes you use to
warm up and stretch
your muscles will be essential to get the most out of any
fitness routine
and get in shape safely.
Alba Genís recommends that we start with these simple exercises:
Hips, knees and ankles
To mobilize the ankles you can stand or sit in a chair.
First rotate one foot for 20 seconds from side to side and then repeat with the other foot.
Then, sit up, bend your knees slightly, lean forward a little, bring your knees together and place your hands on them.
From there, move them in circles to the right and left, 20 seconds to each side.
Get up and with your hands on your hips, move your waist in large circles, without haste, taking care of the movement in both directions for about 20 seconds to each side.
Core, arms and neck
Move your trunk to the right, to the left, forwards and backwards, about five times on each side.
Stretch your arms forward and bring them up and down another five times.
Rotate your shoulders and wrists for 20 seconds.
Move your neck slightly to the right and left;
and then make light circles on it in both directions, also for 20 seconds.
Standing with your feet together and your arms stretched across your body, jump by spreading your legs, raising your arms, and clasping your hands above your head.
Take another jump to return to the starting position.
Repeat 10 times.
Legs, thighs and buttocks
Do about 10 squats with the weight of your body, slowly, without forcing and controlling the movement.
Afterward, squat on the floor and move your legs as much as possible to accommodate the posture.
Stand with your legs shoulder-width apart and step back with your right leg, bending your knee almost touching the ground with it.
Return to the starting position and repeat the movement with your left leg.
Do it about 10 times.
According to the criteria of The Trust Project
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