How is a stretching session? | Peluc.net

Stretch at the Peluc.net mother gym: how to carry out a session and its benefits Stretching is an essential practice for all fitness enthusiasts and in the Mèrè Sports Hall, it occupies a special place in our training programs.

Whether you are an athlete for beginners or confirmed, the integration of stretching into your routine can transform your sports experience and improve your performance.

In this article, we will explore deeply how to carry out an extension session in the Peluc.net Méré gym, the different techniques used and the many advantages that can offer you.

How is a stretching session?

1. House and heat -Up

Each session starts with a warm welcome from our certified coaches, who are there to guide you during your stretching experience. Before immersing yourself in stretching, a light hot is offered to prepare the muscles.

This can include dynamic movements, such as bra balances, hip rotations and small jumps, as well as light cardio exercises such as jogging on site.

The goal is to increase body temperature and improve blood circulation, essential conditions to avoid injuries during stretching.

2. Dynamic stretching

Once the hot -up phase is completed, we go at times dynamic. These are generally performed at the beginning of the session to activate the muscles and prepare the body for the effort.

Dynamic extensions can include movements such as:

• Legs of the legs : Which provide to soften the sides and thighs.

• Rotation of the arm : Heat the shoulders and arms, thus improving the mobility of the upper body.

• Slot with rotation : That not only extend the legs of the legs, but also activates the trunk region.

These dynamic exercises increase the breadth of the movement and oxygenate the muscles before going at most deep traits.

3. Static extension

After heating the body well, we go to static stretching, where each position is maintained for about 20-30 seconds. These traits allow you to release the tensions accumulated in the muscles.

Here are some examples of stretching that you could meet:

• Lengthening of the rear muscles of the thigh : Leaning forward, stretch the back of the thighs, which is essential for runners and cyclists.

• Opening of the hips : Positions such as butterfly or pigeon are used to soften the sides and reduce low back pain.

• Extension : In a sitting or standing position, you can protrude forward or tighten to relieve tensions in the spine.

4. Relaxation and awareness

The session generally ends with a moment of relaxation. The latter segment allows you to refocal and become aware of the sensations in your body.

You will be invited to practice deep breathing techniques, which promotes muscle and mental relaxation.

It is an ideal time to disconnect from daily concerns and enjoy the benefits of stretching, both physically and mentally.

Benefits of stretching

1. Improvement of flexibility

Regular stretching increases muscle flexibility, which can improve performance in other sports activities. A better flexibility allows you to make movements with greater breadth, which is essential for sport, such as dance, yoga or even running.

In fact, optimal flexibility helps prevent injuries by allowing the muscles to stretch without pieces.

2. Reduction of muscle tension

The stretching sessions allow you to release the tense muscles, which can be particularly useful after an intense training. By lengthening the muscles, promote their relaxation and reduce post-training pain. This also contributes to a faster recovery, allowing you to return to the training routine faster.

3. Improvement of blood circulation

The extension of the muscles promotes better blood circulation. An increase in blood flow helps to bring more oxygen and nutrients to the muscles, thus improving their functioning and recovery after physical effort. In addition, good traffic can also help reduce muscle effort.

4. Mental well -being

Stretching promotes relaxation and can reduce stress. By focusing on breathing and sensations in your body, promote you a spiritual body connection that can improve your general well -being.

This practice allows you to release accumulated tensions, both physical and mental, which can involve a better concentration and a more positive mood.