Maybe a lot of some of the actors who ignore cooldown Gym post exercise, but stretching after exercise is also has an important role in the body's muscle flexibility.
Besides stretching after exercise is also known to have several important benefits, one of which can increase the range of motion after exercise.
Partly because many actors Gym complained of pain in certain parts after exercise, and it is one of the symptoms caused by lack of stretching after a workout.
In this case, there are several studies that says that stretching before and after exercise is just as important to keep the muscles flexible and help reduce long-term pain.
Chest and Anterior Deltoid Stretch
This stretch targets the muscles of the chest and shoulder muscles, how to do it simply by holding both hands behind your back, then lift it slowly until you feel the muscle contraction in the chest and shoulder muscles. do this stretch for 30 seconds and do 3-4 times.
Joint Shoulder Stretch
As the name suggests, this stretch target the shoulder muscles, how to do it holding a towel with both hands and lift gently upward until past your head, hold the position of the maximum according to you or to feel the contraction of the shoulder muscles, hold the position for a maximum of 30 seconds and do 3-4 times.
Put one hand behind your head, elbows kemudiaan hold hands with the opposite hand, gently press your elbows into the hands until you feel a contraction in the lat muscle. Do it for 30 seconds and 3 times on each hand.
Sit on the floor, then your feet touch each other, hold each foot ankle, then slowly open your legs while pulling the body forward until such bending. Feel the contraction on the thighs, glutes, hamstrings, and lower back, do as much as 3-4 times.
Look for a chair or other object powerful aids for you, stand up and lift your right leg backwards until the heel touches your butt, hold foot and pull into to the maximum extent of your ability or until you feel the contraction of the quadriceps muscles, hold for 30 seconds and do 3-4 times on each leg.
Sit on the floor with stretched legs up like the shape of the letter V, grasp one end of the toes, then lower your body while pulling his toes, feel the contraction in the hamstrings hold that position for 30 seconds, 3 times on each leg.
Stand with one foot in front, you can use a wall or other object that is strong and able to support your body, then bend the front leg and hold the back leg remains straight and both feet remain flush with the surface, bending to feel the contraction of the calf muscles legs back, and then hold it for 30 seconds and do 3-4 times on each leg.
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