Do you still get your legs in your neck?
agility
One bends forward without difficulty and touches the toes with the fingers. The other doesn’t get past the knees. moaning. How come? Hereditary? Or can you train flexibility?
Agility can be trained, but there is an upper limit. This has everything to do with the structure of your muscle tissue and the construction of your joints. Some people naturally have very stiff muscles. One turns his head without difficulty all the way to the right or left. For others this is very difficult. Just like with power. Not everyone is equally strong.
Hair band device
The degree of flexibility in the joints also influences how far you can bring your body in certain positions. There is a membrane around two pieces of bone that holds the bones together. You call this membrane the haircut. It contains a band that keeps the joints in place. All this together is what you call the haircut band device. The wider it is, the more you can bend and stretch.
Strength athletes versus cyclists
Strength athletes never become as agile as cyclists. Cyclists make long movements with their legs, making their muscles more flexible. Strength athletes train with heavy weights and make very short movements. This may make them strong, but they can’t do much with their bodies.
Stretching and stretching three times a week
If you do stretching exercises three times a week, you will keep the flexibility in the muscles and you will become more flexible. These exercises are also good for relaxing the muscles and getting a better blood flow. Your muscles strengthen and your posture improves. It increases your stamina and you build more resistance to stress and physical ailments.
A well-known stretching course is yoga. This ancient way of stretching and stretching is based on mental balance and health. Fitness also helps. Regular running, cycling or walking also keeps the muscles and joints flexible.
Points of attention
If you decide to do stretching exercises three times a week, keep the following in mind:
- Train at a fixed time.
- Wait up to two hours after a heavy meal or an hour after a light meal.
- Breathe deeply and rhythmically through your nose during the exercises. Be careful not to hold your breath. That tightens your body.
- Always stand or sit upright. For correct posture, lengthen the spine. You should distribute the weight of your body evenly. Stretch your back, because then there is more space between the vertebrae and therefore you get more freedom of movement.
- Don’t make jerky movements: they trigger a protective reflex movement that shortens the muscles.
- Excessive stretching can cause injuries.
- Keep a record of your progress.
- Listen to your body. Take it easy and adjust the exercise until you are stronger.
Three basic exercises
- Sit down and grab your feet, sitting with your legs straight forward. Stretch the top of your torso and exhale. Do not pull with your hands, but gently and gently stretch your back from below. Now lower your head to the ground. Eventually you can bring your hands past your feet. Stay there for thirty seconds and breathe slowly. Then come up as you inhale.
- Sit on the floor with your legs extended in front of you. Your arms are behind your body and your fingers are touching the floor. Spread your legs wide, then bend your knees and bring your feet very close to your body, the soles of your feet together. You turn your thighs out and your knees point down. Do you find it difficult to stretch your back properly? Then sit on a pillow. This will make your hips a bit higher. With your hands, keep your feet very close to you and stretch down your back, relaxing your hips so that your knees come down. Hold it for a minute.
- Sit with your legs straight. Bend your right leg and place your heel by your buttocks. Place your right hand on the floor behind you, pull up your rib cage so that the lower part of your back arches in, and twist to the right as far as you can. Stretch the back of the left arm along the outside of your right knee without contracting your abs. Clasp your hands behind your back as you continue to twist. Stay in this position for no more than twenty seconds. Your right hip should not come up. relax.
body balance
Don’t feel like doing exercises at home yourself? In many gyms they now also give Bodybalance lessons. There, a combination of yoga, Pilates and stretching exercises is done to improve flexibility and endurance.