10 MINUTES OF STRETCHING AFTER WORKOUT

Posted: 30. 12. 2020 | Author: | Category: Fitness

Share on Tumblr

When you’re finished with your workout, don’t forget to stretch. It is important. Stretching is an indispensable tool for feeling great. It helps prevent and reduce muscle pain. Discover the 10 Minute Program to help you stretch out after your workout.

 

EXERCISE NUMBER 1

  • Target muscles : Lumbar muscles, quadriceps, hip muscles (responsible for hip flexion).

 

  • Performing the exercise : Lunge forward. Place your hands on your knee. The front leg should be bent and the foot should be completely flat on the floor. The back leg should remain straight and on tiptoe. Keep your upper body straight and then push your hips forward. Try to keep your back leg flat on the floor as much as possible for 10 seconds.

 

  • Breathing : breathe slowly and deeply.

 

  • Safety tips : Keep your back straight throughout the exercise.

 

  • Repetitions . Hold the position for 10 seconds, then switch sides.

 

EXERCISE NUMBER 2 

  • Target muscles : Posterior thigh and back muscles.

 

  • Performing the exercise : Stand with your legs parallel. Then gradually lean forward, relaxing the muscles in your head. Lean as low as possible. If you can, touch the floor with your hands.

 

  • Breathing : breathe slowly and deeply.

 

  • Safety tips : Bend your legs slightly if it hurts too much to bend over. Shift your weight forward using your legs.

 

  • Repetitions . Hold the position for 30 seconds, then slowly straighten your back.

 

EXERCISE NUMBER 3

 

  • Target muscles : triceps.

 

  • Performing the exercise : Stand up and raise one hand, then lower it to your back, placing it behind the back of your head. With your other hand, grasp the elbow of this hand and slowly press it to your head. Stretch for ten seconds, then switch sides.

 

  • Breathing : breathe slowly and deeply.

 

  • Safety tips : Press down on your elbow smoothly, without undue effort.

 

  • Reps : Press down on your elbow and hold for about 10 seconds, then release.

 

EXERCISE NUMBER 4

  • Target muscles : adductors.

 

  • Exercise . In a sitting position, stretch your legs, and then spread them as far as possible for you. Then bend and pull your left leg towards you. The ischial bones must remain on the floor. Then stretch your chest to a straight leg, trying to grab it.

 

  • Breathing : breathe slowly and deeply.

 

  • Safety tips : Press your chest gently, effortlessly.

 

  • Reps : Hold for 30 seconds, then switch sides.
 

Leave a Comment