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Jogging or running is the sport most easy, cheap and effective enough to improve fitness. Unfortunately many people complain easily cramps in the legs and calves while doing so. Relax, cause sometimes just less heating.
"Most people think it's boring stretch, but stretching routine to increase flexibility, range of motion and strength. Stretching also improves circulation to keep the muscles are always hot and if injury occurs then the recovery will be faster," said Jen Smith of the Equinox Fitness Club in Marina del Rey, California.
So that is not easy to cramps, some warming movement can do to prep run is as follows, as quoted from Fitsugar, Monday (26/11/2012).
1. Table Fold
Use a table or any object whose height is equal to the length of your foot. Stand facing a table, open the feet shoulder width apart and place your hands on the edge of the table with weight centered around the shoulder.
Reverse the feet a few steps backward until your back is parallel to the floor. Pull your hips away from the table so that the dorsal and ventral interested up and down. Hold this position for 10 breaths.
To get the effect of a bigger stretch, place your hands lower back muscles that are not only interested but also your leg muscles, especially in the calf. For those who have a high degree of flexibility, can also be followed by laying hands on the foot and do the kiss knee while standing.
2. Twisted Wide Forward Bend
Stand with legs open wide long legs, with toes slightly inward. In the initial position, the hand can be placed on the hips first.
While keeping your hips stable, bend with your hips back as a footstool while straight cultivated. Hands straight down to the fingertips or palms touching the floor.
Once stabilized, bring both hands to the right ankle, keeping your weight remains centered in the middle to be balanced. Hold for 10 breaths and then move both hands to the left leg.
3. Bound Angle Pose
Sit on the floor or mat, united both feet with your hands. Pull your feet together as closely as possible the groin, while lowering the thighs as low as possible to stick to the floor. Use elbows to press your thighs if it is difficult to lower it.
Should not be too pushy foot down by pressing the knee, better move your foot from the groin so that the knee will follow.
Hold this position for 10 breaths, then lower chest as low as possible to near the foot fused. Keep the spine straight, not bent.
4. Seated Forward Fold (Kiss Knees)
First of all, sit on the floor or mat with your legs selonjor. Inhale and lift your hands up and straighten your back as straight as possible. While releasing breath, lower your hands and take it forward until it touches the tip or the soles of the feet.
Some people are less flexible body to perform this stretch. Do not enforced, use a small towel to be linked to the soles of the feet and pull with your hands until the agency pushed forward as far as possible.
5. Low Lunge
Temporary foot kneeling left, step right foot forward until the thighs are parallel to the floor while bone dry 90-degree angle. Keep left knee on the floor, Cover with a mat or towel if your knees are sensitive.
Enforce the spine so that the stomach and ribs are interested. Put both hands on your right thigh to encourage agencies to back stretching effect is more pronounced. Do it slowly, hold your hips are always stable.
Source: Fitsugar
