Recuerda que el elongamiento es una parte importante de cualquier rutina de ejercicio y que puede ayudar a mejorar el rendimiento junto con prevenir lesiones.
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00:00You can recommend us something easy, Chiquillas, to stretch and warm up.
00:04Of course, as Daniel said, it is important that before doing any type of exercise,
00:09I have to do some type of general mobility to prepare the joints and the muscle for the activity that comes later.
00:14Something we always have in the summer, a towel,
00:17and that will help us assist in the movement and I can do super basic things like
00:21carry the towel back and forth, carry it to one side and to the other,
00:24so that I feel that my muscles are being stretched.
00:28I can do movements here, combining arm and leg movements,
00:32which are very soft, very simple, about 10 repetitions of each exercise,
00:38and with that, I prepare my body for the activity that comes later.
00:41Perfect. And Joanna, then, what are you going to teach us?
00:45First, general mobility is when we start the exercise so that the body gets warm.
00:51At the end of an exercise, it is important to stretch, that is, to stretch the musculature that worked.
00:57And why is stretching so important?
00:59Basically because the musculature gets tired during the exercise,
01:02and therefore we need to release it later, because in this way,
01:07for the next activity, the musculature is relaxed again.
01:10Perfect, that is, it is essential then.
01:12Exactly.
01:12And how can we do it?
01:13Elongations, for example, we can lean to one side,
01:17maintaining 10 seconds, 15 seconds.
01:21We can lean down, down, stretching the back.
01:26I can bend my knees a little to get lower.
01:30Muscles are a musculature that we usually work in most exercises,
01:35and therefore this stretching of the muscles is super important.
01:38Ah, yes, that's how you do it.
01:40It's classic and very important.
01:41If I don't have a lot of balance, can you support me?
01:43Give me the towel, very good.
01:46No, but I don't have balance, I have to support myself.
01:49You can help yourself with the towel behind the ankle, look.
01:52Oh, look, you put it here.
01:54And you take it.
01:55Ah, but I still have to fall like this.
01:57There.
01:58There, well, one can help the colleague.
02:00You can affirm that.
02:01I am the best example, I have to admit.
02:03Besides, it's with tacos.
02:04Of course, more difficult.
02:05No, but can I take them out?
02:06No, there.
02:08So, it is important to stretch the musculature that we work during the exercise.
02:13Perfect.
02:14Now, we also do stretches in the workstation,
02:17especially thinking that our workstations involve a lot of muscle work.
02:22So, neck stretches, which is important.
02:26Oh, yes, the cervical.
02:27Yes, because we are many hours in a position repeated here,
02:31so it is important to let go.
02:33So, it's like that active gym that they recommend to do.
02:36Active pauses.
02:37Active pauses, that.
02:38And that really doesn't take anything and one can do it in between.
02:41Now, of the sports that are very fashionable is padel, right?
02:44Yes.
02:45So, forearm stretching, forearm stretching.
02:49The musculature gets tired, contracts and then the elbow starts to hurt, right?
02:54So, it is important to stretch the musculature of the forearm when we do sports like that.
03:00Perfect.