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<\/figure> Los beneficios del entrenamiento de flexibilidad incluyen:<\/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>
Algunas personas son naturalmente m\u00e1s flexibles. La flexibilidad se debe principalmente a la gen\u00e9tica, el sexo, la edad, la forma del cuerpo y el nivel de actividad f\u00edsica. A medida que las personas envejecen, tienden a perder flexibilidad, generalmente como resultado de la inactividad, pero en parte debido al proceso de envejecimiento en s\u00ed. Cuanto menos activo seas, menos flexible ser\u00e1s. Al igual que con la resistencia cardiovascular y la fuerza muscular, la flexibilidad mejorar\u00e1 con el entrenamiento regular.<\/p>
Estirarse para el \u00e9xito<\/h3>
Antes de estirar, t\u00f3mese unos minutos para calentar, ya que estirar los m\u00fasculos fr\u00edos puede aumentar sus posibilidades de lesiones. Comience con un calentamiento simple y de baja intensidad, como caminar f\u00e1cilmente mientras balancea los brazos en un c\u00edrculo amplio. Pase al menos de cinco a 10 minutos calentando antes de estirar. La recomendaci\u00f3n general para las personas que comienzan un programa de ejercicios es realizar estiramientos suaves de tipo din\u00e1mico antes de un entrenamiento y estiramientos est\u00e1ticos despu\u00e9s del ejercicio.<\/p>
Al realizar un estiramiento est\u00e1tico:<\/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>
Ajuste del estiramiento a un horario comprimido<\/h3>
Las limitaciones de tiempo impiden que muchas personas se estiren. Algunos se quejan de que simplemente no tienen tiempo para estirarse; Otros se apresuran a salir de sus clases de gimnasia antes de que se completen los ejercicios de enfriamiento.<\/p>
Idealmente, se deben dedicar al menos 30 minutos, tres veces por semana, al entrenamiento de flexibilidad. Pero incluso solo cinco minutos de estiramiento al final de una sesi\u00f3n de ejercicio es mejor que nada para reducir el dolor muscular potencial. Y toda actividad aer\u00f3bica debe ser seguida por al menos unos minutos de estiramiento.<\/p>
Aqu\u00ed hay algunos consejos para ajustar el estiramiento a un horario con exceso de reservas:<\/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":"
La mayor\u00eda de las personas participan en actividades aer\u00f3bicas para mejorar su resistencia cardiovascular y quemar grasa. Las personas entrenan 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