10 tips to reduce the risk of infection during “prolonged” exercises

You know that exercise is important, but what about stretching exercises? Are prolonged exercises important in your exercise routine? Not that fast. Soft exercises can help you improve your movement and reduce the risk of infection, as well as other benefits. Studies of the benefits of prolonged exercises showed different results. Some research has shown that extension exercises do not alleviate muscle inflammation after exercise. While other studies have shown that the extension of the muscle and the stabilization of the stretching position can immediately make the performance a little bad before quick jogging. But research has shown that prolonged exercises can improve the flexibility, which improves the movement of your joints. Basic principles for extension exercises before doing the extension exercises, make sure you perform them safely and effectively. Although you can do the long -lasting exercises anytime and anywhere, the right achievement is that you should focus on. Incorrect stretching exercises can harm more than benefit. Tips to avoid injuries during stretching exercises. Proof exercises are not warming up. You can harm yourself if you are extended if your muscles are cold. Before doing stretching exercises, start warming up through light walking, jogging or cycling for 5 and 10 minutes low. It is better to do the stretching exercises after you have completed exercises so that your muscles are warm. Keep in mind the lack of extension exercises before serious activities, such as running and track and field activities. Some researchers indicate that prolonged exercises before any effectiveness can actually lead to performance reduction. Research has also shown that immediately before efficacy exercises, the strength of the gravitational muscles weakens. Stay difficult for consistency. The genetic properties differ slightly from person to person. Instead of striving to keep up with the flexibility of the dancers or gymnastics players, focus on equal flexibility between the two sides (especially if you were injured in the past). Onseidable bends on both sides can be a risk factor for infection. Focus on the main muscle groups. Focus on stretching exercises on the main muscle groups such as your stem (duck), thighs, lights, lower back, neck and shoulder. Make sure you extend both sides. Also, perform the stretching exercises for your muscles and joints that you use regularly. Don’t wear. Extension of a smooth movement, without refusal. During your prolonged refusal, apostasy can harm your muscles and can cause muscle tension. Prove on the extension. Of course, it breathes and proves every extension of 30 seconds, and in areas with problems, you may need about 60 second stability. Do not mean to achieve the pain. Expect a feeling of stress while doing stretching exercises is not pain. If you suffer, it means you have gone a lot. Consult the point where you experience no pain, and then prove the extension. Do the stretching exercises for every sport. Some evidence suggests that it is useful to do the long -lasting exercises that include most used muscles during your sport or activity. For example, if you play football, do the extension exercises for your darling muscles, as you are more likely to turn the gravitational muscles. Go on stretching exercises. Tasting exercises can take a long time. But you can benefit the maximum by practicing at least two to three times a week regularly. Even if you are extended at the time for extension of 5 to 10 minutes, it will be useful for you. Not to exercise regularly, you may not be the likelihood of getting the desired benefits from it. For example, if you help increase your movement, your movement can re -decrease if you stop practicing it. The movement is included in the stretch exercises. Light movements, such as those you perform in the Tai Chi, Pilates or Yoga, can help you be more flexible in certain movements. These kinds of exercises can also help reduce the fall of older adults. He also tried to do ‘car -hot -up’ exercises’. The motor warm exercises include the performance of movements similar to those in your sport or physical activity at a low level. Then gradually increase the velocity and severity with warm -up. Some people can also choose to add spongy fascia to dynamic hot -up exercises before they start exercising. Remember that extension exercises do not mean that you cannot be injured. For example, expansion exercises will not protect the injury caused by excessive exercise. Also read: