These are some basic stretches we do after our training, there are many more but these should be the minimum to be performed.
how to do them?
Minimum concentration is needed to make them correctly. With 5 minutes is enough if stretched carefully and concentrating on the muscle group. Stretches should be done with a relaxed and maintained tension, placing emphasis on the area being stretched. You should never feel pain nor should rebounds.
1. Quadriceps Stretch
To stretch the quadriceps and the knee, we grabbed the back of a foot with his hand, pulling it slowly toward your buttocks. 30 seconds each leg.
Standing a short distance from a solid foothold and we will build on it with forearms, head resting on his hands. Bend one leg placing your foot on the ground in front of us, while pulling the other back. Then, slowly the hips, keeping the bottom line of the back. Keep on the floor straight leg, fingers pointed forward or slightly inward. 30 seconds each leg.
Standing against the wall. Hips descend slightly, while the knee slightly flexed. Remember to keep your back foot flat. During the stretch, the foot should be directed forward or slightly inward. Keep the heel low. 10 seconds each leg.
standing, legs slightly parted and we take our toes with the opposite leg slightly bent. 15 Seconds each leg.
knees with your legs together. Hold onto your arms straight back, without arching your back. Do not rest your buttocks on your heels and keep them on the sides of the thighs, toes facing back. While leaning back, contracting the buttocks and rotating the pelvis, avoiding at all times that your knees are off the floor or apart, and feet turned outward. 20 seconds.
knees and hands on the floor, place toes flat on the floor. Move back and buttocks down. 20 seconds.
Sitting with legs bent, feet together by plants, we take our feet and we lean forward. 30 Seconds.
Lying, with outstretched arms crossed, one leg flexed and the hip turn without lifting the shoulders off the floor. We can help with one arm. 25 seconds each side.
Images: estiramientos.es
COLOMBIA RUN
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