5 stretching tips to improve your performance
The 1m62 Brazilian 72 kilos has incorporated flexibility training into her sessions to avoid injury while gaining the necessary mass to keep her on top of the competition in her division. Here are his five tips.
Make stretching a priority
“Even though the women's physical division is different from fitness competitions, it requires flexibility. You need to be able to move smoothly and hold the pose. For these reasons, I am careful not to neglect stretching by stretching several times a week ”.
Stretch out of bed
“Even though I stretch several times a week, I have found that the best time to do it is in the morning when I wake up. It helps me relax my body after a long night's sleep. I keep it simple and hold the pose for 30 seconds. I do exercises like touching my toes, rotations or stretches for the legs, abs and lower back ”.
Remove the tension
“I like to stretch after my workouts to take tension out of my muscles and to improve blood circulation, which can help transport nutrients to the muscles for recovery. I focus on the area I just worked on. For example, I do side lunges and yell modified stretches (with the foot not working on the inside of your opposite thigh) on leg day or overhead tricep stretches and shoulder stretches across the body on upper body days. I sometimes use a resistance band to complicate the exercise a bit. But these stretches should not exceed ten seconds ”.
Learn in group lessons
“Once or twice a week, I take group fitness classes that focus particularly on stretching. I also sometimes do pilates , which teaches me effective movements and involves a lot of flexibility training ”.
Ask a coach to help you
“This doesn't just apply to stretching, but to any physical activity. It never hurts to receive help during a session with a trained professional to learn how to perform different stretches correctly. It helps you avoid hurting yourself ”.