Just like a car engine, your body needs to warm up before vježbanja.Dobro warming reduces the chance of pulled muscles and tendon or ligament injury increases the elasticity of your muscles and range of motion of your joints. As your body warms up, the temperature of your muscles to increase, resulting in a stronger contraction and faster relaxation of muscle. A stronger muscle contraction and relaxation can quickly add extra yardage on the golf swing, shave minutes off the trails, or spin, or add extra miles per hour on a tennis serve. For athletes with a history of cardiovascular disease, proper heat expands your blood vessels, reduces stress on your heart.
2 Dynamic stretching before exercise - stretching after
stretching the muscles when you stretch to the point of tension and holding, which is good to do after exercise, but detrimental before the exercise. Recent studies have shown that static stretching actually increases the risk of injury during exercise and reduced muscle strength and to 9 percent! It turns out that all the stretching we learned in elementary school was wrong!
dynamic stretching stretching through movement. When performing dynamic stretching before exercise, it helps in the design and reduces the possibility of sports injuries. Dynamic stretching involves excessive range of motion exercises done in a controlled manner and reduces the risk of injury by keeping muscles loose and joints lubricated. Examples include weapon swings, half squats, hip circles, high knees, butt kicks and walk a step.
3 Apply ice
Many athletes hop into a hot bath or hot shower after rigorous exercise, because it "feels good". Unfortunately, during exercise the injured muscles are inflamed and irritated by the increased blood flow from the heat. Always apply ice after a hard workout or injury.
4 Keep Moving joints
movement is the key to health. When the joint stops moving properly due to a shift, it affects your health. This applies to every joint in the body and, more importantly, the spine. With 76 joints in the human spine and pelvis, vertebrae are misaligned if it causes joint dysfunction, which affects the nerves that are attached to the spinal cord. Nerves supply "message" to every organ, tissue and bone in your body. Without the movement of bones in the legs, feet, pelvis, spine, shoulders and arms, nerve "messages" believes, probably resulting in early arthritis or ozljeda.Brzo can determine if the misalignments secretly affect your health.
5 Support legs
The legs are the foundation of your tijela.Stopala that is not working properly or has fallen arch can cause plantar fasciitis, shin splints, knee pain, hip pain and low back pain. Support your feet with flexible, custom orthotics is essential if you are an athlete.
Of course, these 5 tips should be used in combination with established guidelines, such as staying hydrated, eating healthy, taking vitamins (preferably whole food supplements), getting enough sleep and managing stress. By integrating each of these steps in your daily life, will certainly increase your chances of happy, healthy, no injuries 2012th
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