School me sabne dekha hoga – workout se pehle long static stretching. Ab research bolti hai ke heavy stretching cold muscles pe, especially long holds, strength aur performance thoda reduce kar sakta hai. Iska matlab stretching bekaar hai? Nahi – bas timing aur style important hai.
Dynamic warm-up pre-workout best hota hai. Isme controlled, moving stretches hote hain – leg swings, arm circles, hip rotations, walking lunges, torso twists. Ye blood flow badhate hain, joints ko ready karte hain, aur nervous system ko “movement mode” me le aate hain.
Static stretching (jaise toe touch hold, hamstring hold, quad hold) zyada useful hota hai workout ke baad ya alag flexibility session me. Tab muscles warm hote hain, toh safe range me hold karke gradually length improve ki ja sakti hai.
Smart warm-up structure: few minutes light cardio (walk, cycle, skipping), phir dynamic movements specific to workout (squats ke pehle bodyweight squats, shoulder session ke pehle band pull-aparts etc.). Ye approach tumhare lifts ya runs ko safer aur smoother banata hai.
Bina warm-up directly max effort pe jana risk invitation hai. 5–10 minutes invest karoge, toh injury se bachne ka chance kaafi badh jaata hai.
