if you’ve made the wise decision to start doing a little exercise and want to take advantage of these hot and beautiful days of autumn to exit to walk or run by parks, beaches or special lanes of the city, congratulations; It is a great exercise. But as with any other exercise, before and after do you have to do a series of stretching to avoid you annoying injuries, such as contractures or jerks, which can spoil you the day.
If you are a beginner, I advise you that in the first sessions not pass thirty-five minutes of walk, divided into two tranches of stretching (before and after), and one exercise in Yes.
stretching made before epezar are as follows: make circles with your arms in parallel, eight forwards and eight back. With the trunk opens a little legs, put their hands in the waist and make movement of rotation with the trunk; eight circles on the right and eight on the left. Later, raises a knee at the height of hip, holding it with the hands; Repeat eight times with each knee.And ends slightly bending the legs and making small rotations with knees, eight to one side, and eight other.
When you are done walking or running, relax, rest and do the following exercises. Holds the neck with his hands, directs the head forward and keep position fifteen seconds, pressing a bit; Repeat four times. The quadriceps stretch bending one leg backwards, catching it with the opposite hand and hitting it to the buttocks; so keep her for fifteen seconds, supporting you in a wall, and repeated the exercise four times by leg.
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Tags: walking stretches, stretch run
