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<\/figure> Os benef\u00edcios do treinamento de flexibilidade incluem:<\/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>
Algumas pessoas s\u00e3o naturalmente mais flex\u00edveis. A flexibilidade se deve principalmente \u00e0 gen\u00e9tica, sexo, idade, forma corporal e n\u00edvel de atividade f\u00edsica. \u00c0 medida que as pessoas envelhecem, elas tendem a perder flexibilidade, geralmente como resultado da inatividade, mas em parte por causa do pr\u00f3prio processo de envelhecimento. Quanto menos ativo voc\u00ea \u00e9, menos flex\u00edvel voc\u00ea provavelmente ser\u00e1. Tal como acontece com a resist\u00eancia cardiovascular e a for\u00e7a muscular, a flexibilidade ir\u00e1 melhorar com o treino regular.<\/p>
Esticar para o sucesso<\/h3>
Antes de alongar, reserve alguns minutos para aquecer, pois alongar os m\u00fasculos frios pode aumentar suas chances de les\u00e3o. Comece com um aquecimento simples e de baixa intensidade, como caminhar facilmente enquanto balan\u00e7a os bra\u00e7os em um c\u00edrculo largo. Passe pelo menos cinco a 10 minutos aquecendo antes do alongamento. A recomenda\u00e7\u00e3o geral para as pessoas que iniciam um programa de exerc\u00edcios \u00e9 realizar alongamentos suaves do tipo din\u00e2mico antes de um treino e alongamentos est\u00e1ticos ap\u00f3s o exerc\u00edcio.<\/p>
Ao executar um alongamento 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>
Encaixando o alongamento em uma programa\u00e7\u00e3o compactada<\/h3>
As restri\u00e7\u00f5es de tempo impedem que muitas pessoas se estiquem. Alguns reclamam que simplesmente n\u00e3o t\u00eam tempo para se alongar; Outros saem apressados de suas aulas de condicionamento f\u00edsico antes que os exerc\u00edcios de resfriamento sejam conclu\u00eddos.<\/p>
O ideal \u00e9 que pelo menos 30 minutos, tr\u00eas vezes por semana, sejam gastos em treinamento de flexibilidade. Mas mesmo apenas cinco minutos de alongamento no final de uma sess\u00e3o de exerc\u00edcios \u00e9 melhor do que nada para reduzir a dor muscular potencial. E toda atividade aer\u00f3bica deve ser seguida de pelo menos alguns minutos de alongamento.<\/p>
Aqui est\u00e3o algumas dicas para encaixar o alongamento em uma agenda sobrelotada:<\/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":"
A maioria das pessoas participa de atividade aer\u00f3bica para melhorar sua resist\u00eancia cardiovascular e queimar gordura. Pessoas muscula\u00e7\u00e3o-treinar para manter 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