Post-workout stretching

Hi everyone!

I had a great workout a few days ago and unfortunately didn’t have time to stretch. What a mistake! I should have made my workout shorter, because boy, I couldn’t move after two days. So here you see how the after-workout stretching is important.

I decided to capture my typical five minutes of stretching.
Rule no. 1)
Stretch especially your shortened muscles. Those are usually:
– musculus colli
– upper m. trapezius
– m. subscapularis
– m. levator scapulae
– lower m. pectoralis major
– lower m. latissimus dorsi
– m. quadratus lumborum
– tensor fasciae latae
– m. iliopsoas
– hamstrings
– m. quadriceps femoris
– calf muscles

Rule no. 2) 
When you stretch a muscle, it shouldn’t hurt, but you should feel how it stretches.

Rule no. 3) 
Don’t spring or bumb, just stay still in the position.

//Sit on the ground with your legs stretched and back straight. Draw your upper body to your legs and hold.You should feel your hamstrings//
IMG_7235

//stand on the ground and bend to the right angle with your back straight. You should feel your hamstrings.//
IMG_7228

//stand on the ground, grab one leg and bend it towards your gluteus. Hold it at your ankle, not your instep. You should feel your quadriceps//
IMG_7230

//Do the same thing but laying on the ground//IMG_7238

//Lie on your stomach and try to stretch your abs by pulling up on your elbows.//
IMG_7239

//Lean your arm against wall bars and turn yourself in the opposite direction. You should feels your chest muscles.//
IMG_7244

//You stretch your triceps if you push your elbow down behing your head.//
IMG_7245

//Here’s how you stretch your m. iliopsoas, do a lunge and push down.//
IMG_7285

And now you’re ready to end your workout without having problems to climbs the stairs after two days :)
Enjoy!
E.

_____________________________CZ VERSION_______________________________

Zdravím!

Po perfektním tréninku pár sní zpátky jsem bohužel neměla čas se protáhnout. Byla to velká chyba, měla jsem radši zkrátit samotný trénink, protože jsem se samozřejmě nemohla ani hnout po dvou dnech. Takže si neberte příklad ze mě a protáhněte se po cvičení.
Rozhodla jsem se zachytit mých běžných 5 minut strečinku. 

Pravidlo č. 1) 
Protáhněte si hlavně zkrácené svaly. To jsou obvykle:

– musculus colli
– spodní m. trapezius
– m. subscapularis
– m. levator scapulae
– spodní m. pectoralis major
– spodní m. latissimus dorsi
– m. quadratus lumborum
– tensor fasciae latae
– m. iliopsoas
– hamstringy
– m. quadriceps femoris
– lýtkové svaly

Pravidlo č. 2)
Když protahujete sval, nemělo by to bolen, jen byste měli cítit, že táhne. 

Pravidlo č. 3) 
Nepérujte v pozici, jen v klidu držte. 


Po protažení můžete skončit trénink, anižbyste měli problém vyjít po dvou dnech schody. 
Užijte si cvičení.

E.

Spread The Love!Share on FacebookTweet about this on TwitterEmail this to someoneShare on Google+Pin on PinterestShare on TumblrShare on StumbleUponShare on Reddit

  5 comments for “Post-workout stretching

  1. June 18, 2014 at 12:47

    I love what you guys tend to be up too. This kind
    of clever work and exposure! Keep up the very good works guys I’ve
    you guys to our blogroll.

  2. Pingback: wow gold
  3. Pingback: looky
  4. Pingback: Vanessa Smith

Leave a Reply