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Training Tips

Stretching Tips and Techniques for Bodybuilding

An important component of any fitness, bodybuilding

An important component of any fitness, bodybuilding, or strength training is stretching because it prevents injury and prepares the muscle groups before each workout. Completing a stretching circuit is a good way to help you perfect your technique, exercise with good form, and keeps you on track for all types of workout.

Warming up is the first part of a stretching routine, and helps deliver blood and oxygen to your muscles and joints. Your warm up doesn’t have to be complicated and so you can do basic routines like a fast-paced walk, jumping rope, or doing a 5 to 10 minute session on a stationary bike. This is meant to activate pumping of blood in your entire body and speeding up your heart rate.

Next, you’ll need to prepare your joints by completing movements that encourage your muscles to extend through their entire range of motion. According to Bill Pearl, author of Getting Stronger, it is essential for bodybuilders to stretch first before lifting and to prepare the joints to prevent possible injuries.Stretching is also required after lifting since it eliminates soreness and lessens the stress on the muscles.

Ideally, beginning bodybuilders may do stretching for 15 – 20 seconds only or until such time that you feel some pressure in your muscle group.For a few seconds, loosen up and then proceed by pushing a little further for about 15 to 20 seconds. Make sure you are inhaling and exhaling deeply throughout each push so your body can take in fresh oxygen at each step.

Protect your muscles and joints by ensuring that you are not bouncing your muscles as you perform the routine.What many beginning bodybuilders and athletes are not aware of is that bouncing their muscles in doing the stretching routines can be rather high-risk or hazardous. If you’re stretching for an intensive weight training routine, you’ll need to complete longer stretching workouts and make sure you are focused on increasing flexibility. It is easy for bodybuilders and weight lifters to easily bend or be flexible because they regularly practice stretching.You may be able to perform your exercises with better control and good form as you enhance your flexibility and by increasing the intensity and resistance, you may have better returns of muscle gains.

Injuries may be prevented and you can make the most out of your core muscle groups when you know how to keep the right stance in your stretching exercises.Injuries are prevented when you wear the right kind of gears such as shoes or boots that can support you balance your body, and execute each movement while keeping your neck and head straight.  You’ll also want to tuck in your abdominal muscles to support your spine.Practicing basic stretching on a regular basis can help you master all the movements even though it may take some time to get used to them.

Lastly, never forget to breathe! With adequate supply of oxygen in the body, you can sustain your energy throughout your workout and and may be able to do each movement well.Inhale deeply at the beginning of your stretch, then hold your breath as you do the ‘push’, and exhale as you move to the next one.

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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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