You are viewing the article How to Become Resilient at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.
This article was co-written by Monica Morris. Monia Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .
There are 9 references cited in this article that you can view at the bottom of the page.
This article has been viewed 51,015 times.
The “flexibility” that many people refer to is the flexibility of the joint along with the length of the ligaments and tendons that surround the joint. If you want to be flexible, stretching isn’t enough. Try yoga or pilates to improve flexibility and stay healthy. Eating well and staying hydrated will also help you become more resilient. [1] X Research Source
Steps
Get used to stretching exercises
[2] X Research Source
- Bring one arm across your chest, then gently press just above your elbow with your other hand until you feel a stretch. Do not use excessive force to force your hand beyond tolerance. Hold the pose for about 5 seconds and breathe deeply. Release your hand and do the same for the other arm.
- Straighten one arm over your head, then bend your elbow and lower your hand behind your head. If possible, grasp your fingers from below with your other hand. If not, just place your other hand below your elbow and push back slightly until you feel a stretch in your biceps. Hold the position for about 5 seconds, then do the same for the other arm.
- Bend your knees to bring your feet together directly in front of you so that the soles of your feet are touching. Grab your feet with your hands and lower your body to your feet while you exhale.
Use the force in the core and keep the back balanced,
widen your shoulders instead of retracting.
- Bend forward as much as you can. Hold the pose for about 30 seconds to 2 minutes and breathe deeply.
- As you exhale, you will rotate your waist and place your hands on the floor on the other side of your body. Keep your back balanced and make sure you’re rotating your waist, not your hips.
- Hold the twist for 15 to 30 seconds, then return to the center and twist to the other side. You can repeat the movement 2-4 times on each side.
- Bend your elbows and press your palms into the floor at either side of your shoulders. As you exhale, you will lift your body by straightening your arms. Widen and lower your shoulders so that your shoulders are away from your ears.
- Try to bring your shoulder blades closer, keeping your hips on the floor.
At this time, the chest will feel tight.
Hold the position for about 15 to 30 seconds, then return to the starting position. Repeat the movement 3 to 5 times.
- Step one foot forward so that the knee forms a right angle. Step as far as you can – you should feel a stretch in the other hip. At this point, the shins are perpendicular to the floor and the knees are in line with the ankles.
- Hold your knees with both hands and press your hips forward, breathing deeply. Hold the position for 15 to 30 seconds, then return to the kneeling position and do the same for the other side.
Suggestions to warm up before stretching
Do light cardio. Walk or run small steps for about 5-10 minutes.
Gentle movement. A few options for you are leg lunges, arm swings (rotating your arms in a big circle forward and backward), or a toe-toe crunch. You just don’t stop the movement when you do it.
Loosen the joints. Use the foam roll to roll your back, legs, front thighs, and hip flexors. [8] X Research Sources
- Press your arms and palms onto the exercise mat and raise your hips until your body forms a bridge with your thighs almost parallel to the floor. Hold the bridge pose for about 5-10 seconds, take a deep breath, and then return to the starting position. You can repeat this movement 3-5 times.
- If you want an extra challenge, get into bridge pose and raise one leg high. Lower the leg and raise the other leg.
Do yoga or pilates
- For example, crouching increases flexibility in the legs and back. It may be difficult for you to rest your palms on the floor next to your feet. However, you can rest your hands on a yoga pillow placed directly in front of you.
- Your body is different every day. Be patient and try not to get upset when you don’t perform a pose as well as you used to.
- Make sure your wrists are below your shoulders and your knees are below your hips. Keeping your back flat like a tabletop, widen your shoulders so your shoulders are away from your ears. Deep breath.
- As you inhale, you will push your belly down deeply and raise your head, expanding your chest. Pause.
- As you exhale, raise your back high, lower your chin toward your chest, and slightly hunch your shoulders.
- Repeat the movement from 5 to 10 inhalations and exhalations; Maintain coordination between breath and movement.
- As you inhale, think about strengthening. With each exhale, you let go of all the tension and focus on stretching.
- Remember to focus on the breath. If you are short of breath or are just holding your breath instead of combining your breath with the movement, slow down.
- You will start with a standing position, also known as mountain pose in yoga. The next step is a rhythmic movement, combining the movement with the breath, and then returning to the mountain pose.
- The sun salutation sequence is also a good cardiovascular exercise, and is also a warm-up form for advanced stretching methods or endurance training.
- Start by exercising 3 or 4 days per week for 10-15 minutes. If you’re interested in exercising, you can increase the number of days, but make sure you have enough energy to maintain that schedule.
Stay healthy
- Eat food as fresh as possible, instead of commercial meals, frozen foods, and junk food.
- Plan your meals to make sure meals are balanced, and practice portion control.
How to help you drink more water
Set goals. Healthy men should drink about 3.5 liters of water a day, and healthy women need about 2.5 liters of water.
Always carry a water bottle. Put a reusable water bottle in your bag or place it on the table so that the water is always within sight.
Set a reminder on your phone. Use the reminder feature on your phone to help you remember to drink water every hour.
Prioritize water-based beverages. You can use unsweetened tea, carbonated water, and flavored water.
- You can use foam rolls for massaging, especially after a workout.
- Find a masseuse and try to get a massage every few months. This not only helps you relax, but also increases the flexibility of the body.
Ways to relax
Practice meditation. Try to meditate for about 5 or 10 minutes a day, and gradually increase the duration. If you meditate regularly, you will find that your body is less heavy and your mind is more focused.
Walk. Take a slow walk in the morning or evening.
Read. Read books for fun.
Listening to music. Make sure it’s music that makes you feel relaxed
Warning
- Talk to your doctor before you start any new exercise routine, especially if you’ve just recovered from an injury or have a chronic medical condition.
This article was co-written by Monica Morris. Monia Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .
There are 9 references cited in this article that you can view at the bottom of the page.
This article has been viewed 51,015 times.
The “flexibility” that many people refer to is the flexibility of the joint along with the length of the ligaments and tendons that surround the joint. If you want to be flexible, stretching isn’t enough. Try yoga or pilates to improve flexibility and stay healthy. Eating well and staying hydrated will also help you become more resilient. [1] X Research Source
Thank you for reading this post How to Become Resilient at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
Related Search: