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<\/figure> Zu den Vorteilen des Flexibilit\u00e4tstrainings geh\u00f6ren:<\/p>
- Allows greater freedom of movement and improved posture<\/li>
- Increases physical and mental relaxation<\/li>
- Releases muscle tension and soreness<\/li>
- Reduces the risk of injury<\/li><\/ul>
Manche Menschen sind von Natur aus flexibler. Flexibilit\u00e4t ist in erster Linie auf die Genetik, das Geschlecht, das Alter, die K\u00f6rperform und den Grad der k\u00f6rperlichen Aktivit\u00e4t zur\u00fcckzuf\u00fchren. Wenn Menschen \u00e4lter werden, neigen sie dazu, ihre Flexibilit\u00e4t zu verlieren, in der Regel als Folge von Inaktivit\u00e4t, aber teilweise auch aufgrund des Alterungsprozesses selbst. Je weniger aktiv Sie sind, desto weniger flexibel sind Sie wahrscheinlich. Wie bei der kardiovaskul\u00e4ren Ausdauer und Muskelkraft verbessert sich die Flexibilit\u00e4t durch regelm\u00e4\u00dfiges Training.<\/p>
Dehnen f\u00fcr den Erfolg<\/h3>
Nehmen Sie sich vor dem Dehnen ein paar Minuten Zeit, um sich aufzuw\u00e4rmen, da das Dehnen kalter Muskeln Ihr Verletzungsrisiko erh\u00f6hen kann. Beginnen Sie mit einem einfachen, wenig intensiven Aufw\u00e4rmen, z. B. leichtem Gehen, w\u00e4hrend Sie die Arme in einem weiten Kreis schwingen. Verbringen Sie mindestens f\u00fcnf bis 10 Minuten mit dem Aufw\u00e4rmen, bevor Sie sich dehnen. Die allgemeine Empfehlung f\u00fcr Personen, die mit einem Trainingsprogramm beginnen, ist, vor dem Training sanfte dynamische Dehn\u00fcbungen und nach dem Training statische Dehn\u00fcbungen durchzuf\u00fchren.<\/p>
Beim Ausf\u00fchren einer statischen Dehnung:<\/p>
- Take a deep breath and slowly exhale as you gently stretch the muscle to a point of tension<\/li>
- Hold the stretch for 15 to 30 seconds, relax and then repeat the stretch two to four more times<\/li>
- Dynamic stretches are more advanced and should be instructed by a qualified professional<\/li>
- Avoid these stretching mistakes:
- Don\u2019t bounce a stretch. Holding a stretch is more effective and there is less risk of injury.<\/li>
- Don\u2019t stretch a muscle that is not warmed up.<\/li>
- Don\u2019t strain or push a muscle too far. If a stretch hurts, ease up.<\/li>
- Don\u2019t hold your breath during the stretch. Continue to breathe normally.<\/li><\/ul><\/li><\/ul>
Anpassen der Dehnung in einen komprimierten Zeitplan<\/h3>
Zeitdruck h\u00e4lt viele Menschen davon ab, sich zu dehnen. Manche beschweren sich, dass sie einfach keine Zeit haben, sich zu dehnen; Andere eilen aus ihren Fitnesskursen, bevor die Cool-Down-\u00dcbungen abgeschlossen sind.<\/p>
Idealerweise sollten dreimal pro Woche mindestens 30 Minuten f\u00fcr das Beweglichkeitstraining aufgewendet werden. Aber selbst nur f\u00fcnf Minuten Dehnen am Ende einer Trainingseinheit sind besser als nichts, um potenziellen Muskelkater zu reduzieren. Und auf alle aeroben Aktivit\u00e4ten sollten mindestens ein paar Minuten Stretching folgen.<\/p>
Hier sind einige Tipps, wie Sie das Dehnen in einen \u00fcberbuchten Zeitplan einbauen k\u00f6nnen:<\/p>
- If you don\u2019t have time to sufficiently warm-up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates body and muscle temperature enough to make them more receptive to stretching.<\/li>
- Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by gently pointing the toes and reaching your arms above your head. This can clear your mind and help jump-start your morning.<\/li>
- Take a stretching class such as yoga or tai chi. Scheduling classes will help you to stick with a regular stretching program.<\/li><\/ul> ","protected":false},"excerpt":{"rendered":"
Die meisten Menschen nehmen an aeroben Aktivit\u00e4ten teil, um ihre kardiovaskul\u00e4re Ausdauer zu verbessern und Fett zu verbrennen. Menschen trainieren 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