ESL FRANCHEVILLE

Every month a running advice to advance, to recover in question, to train better for better results on short, long and very long distance.

Most of you do not like this or have no time stretching exercises are however a primordial element of training because:

• they allow the muscle to find its elasticity and are necessary for a more shrewd stride and therefore more efficient
• they often allow to avoid wounds and to improve recovery thanks to an action of pumping and of lymphatic draining.

During effort, there is shrinkage then slackening (according to the instant of support or of extension of the stride). If slackening is not sufficient, muscle becomes blocked up, tiredness happens fast because it is during the stages of slackening that the blood circulation makes (contribution of oxygen and of nutriments). It is therefore necessary to "prepare the muscles by making them recover after every training their basic elasticity and not leave with already contracted muscles.

1. Take the time absolutely to make some stretching exercises after effort, at least 10 . It is better to run less for a long time and recover muscular elasticity.
2. Be applied by respecting the correct investment of all levels of the body (it is possible to seem flexible by distorting some parts of the body): feet in the axle, right bust, basin supported forward not (curve),
3. Accomplish them gently: a muscle tends to react to a violent stretching exercise by a shrinkage (myotatique reflex). You should not force on a pain and support a pressure if you have a feeling that the muscle does not loosen.
4. By synchronising with breathing: blow deeply at the same time as you win in suppleness. It is an instant of relaxation thanks to which you already recover a lot of your session of training!

Other " small knack " of recovery:

Before putting to bed you and possibly during the day, stretch out on the back and put your legs raised with feet supported against a wall (or other one). 5 in 10 remain so relaxing you to favour venous return.
Use it to unloose you and to make the next respiratory financial year: expire slowly and deeply by digging the belly, then inspire amply by filling the belly (alone the belly moves, not the thorax). Repeat this movement between 5 - 10 times.
The oxygenation of your organism is essential: for good muscular and intellectual functioning, favour cellular exchanges, help to relieve menstrual pain.

To supplement the benefits of the running, this exercise can be several times repeated a day when and when. He can have an action also on stress and on intestinal transit.

Roman Pr vost

extracted News letter of FFA (Annette sergeant-baby)

Next month to Manage the stress of front - chases