Using The Athletes Secrets To Help Yourself Get in Shape - Active Isolated Stretching
Haven’t you ever wondered how athletes can afford to push themselves to the limit daily without overtaxing their muscles? You wish you could do the same whenever you start on an intensive exercise regime to get yourself in shape. Well, the secret to this is: active isolated stretching.
Active isolated stretching is no secret among athletes, unfortunately, the masses have yet to really know about it. Not only can active isolated stretching help to tone your muscles, it actually increases flexibility levels of the very same muscles.
One should remember that there are a few basic principles to be kept in mind when attempting to perform active isolated stretching. And that is what is suggested in its name: Isolation - only one muscle should be worked at a single point in time! While a specific muscle is being stretched, its corresponding and opposite muscle should remain contracted: this would allow the corresponding muscle to be readied for its own stretching.
It is important to stretch the selected muscle gently to avoid tearing and straining of muscles. The speed at which you stretch the muscle is of consideration as well. By stretching it with adequate speed, it will increase the flexibility of the muscle, as there is less time for the muscle to be readied and contract into a protective position. Normal stretches which are slower in nature tend to allow muscles to contract into a protective position, reducing effects on flexibility.
The Straight Leg Hamstrings Stretch is a good example of active isolated stretching which allows you to stretch the hamstrings, large muscles located on the back of your thighs. All that is actually needed for this isolated workout is a simple piece of rope to target the contraction of muscles that run from the front of the hips to the front of the thighs.
Starting with the right foot, you should be lying on your back, contracting the left leg that is not targeted by bending it and placing the left foot firmly on the ground. Hold the ends of the rope, to form a loop and place the right foot in the middle of the rope. Stretch the right leg and keep your right knee locked. Lift the right knee as high as you can and tighten the hold you have over the rope by pulling it towards you, moving your hand up the rope in a climbing motion. Each stretch should last for only approximately 2 seconds long, with 10 repetitions. Repeat the procedure on your left leg. This allows the hamstrings to gain increased flexibility as you tone the muscles.
There are many other exercises that you can attempt for active isolated stretching. For more information, exercise books as well as the internet can be consulted. Given time and practice, you will be toning muscles efficiently while gaining flexibility, as well as whipping your body into shape!
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Moses Wright is the founder of
Stretching Exercise. He provides more useful information on ,
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