Three stretches for your legs!!

Three stretches for your legs

As you increase your mileage runs or add spinning classes or cycling to your routine you are very likely to put your legs are heavy and stiff. I followed these three exercises to avoid overloading your muscles.

When you start a plan of intense training your legs need special care. As you increase your mileage runs or add spinning classes or cycling to your routine you are very likely to put your legs are heavy and stiff.
Here are three exercises for you to look and better muscles of your legs. Stretching before and after training is a preventive measure to avoid injury.

adductors:

To stretch your adductors properly sit down on a mat, board the soles of your feet and your hands gently press your knees toward the floor, as indicated by the graph.

Loosens and repeated twice for 10 seconds without rebounds.

Quadriceps:

These muscles help you to stabilize your stride and protect your knees. To stretch this muscle ponete standing with your legs together and then flexes one juntanto the heel with the tail. If you need a partner hold onto for balance.

Mantené seconds and then the 1st Repeat it with the other leg.

Twins:

These muscles are usually the most overloaded when run especially if premiere it on asphalt. To stretch Stand facing a wall and support your hands on it. Then take about your feet back supporting the toe and pulling the heel down.

Mantené 10 and then segnudos Repeat it with the other leg.
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Consider:
Slowly! The movements should be smooth and evenly. Mantené the stretch for about ten seconds and pull slowly. Avoid rebounds or while elongás swings.