Rutina para ayudar a la flexibilidad con bandas elásticas // Routine to help flexibility with elastic bands
Greetings friends, welcome to my blog. Today I share with you my exercise routine to maintain flexibility. This practice is mainly for those who already have some flexibility, but if you don't you can also do this routine using the elastic bands to help you without forcing the positions too much. I do this practice once a week to maintain myself, as I practiced ballet as a child for many years, and despite my age my flexibility is still in good shape, flexibility is a gift that we must maintain over the years, to avoid or delay ailments when we are older. I am flexible because I began the discipline of ballet as a child and as my bones formed they adapted to the positions I stayed in and practised for a long time due to the demands of ballet.
The flexibility of our muscles is as important as their toning and we often forget this. Para ayudar a la flexibilidad existen unas bandas elásticas que representan una gran ayuda , con ellas podemos realizar muchos estiramientos, son como nuestra amiga para la flexibilidad.
The elastic bands help the elongation of the muscles, as they are elastic they help us to reach our limits, but always with caution, these bands are made of rubber that allow us to perform different types of exercises. We must pay attention to the stretching capacity when purchasing an elastic band.
Vamos a realizar una rutina de mantenimiento de flexibilidad
We are going to perform a flexibility maintenance routine
This exercise is performed lying on the floor, it is important that the back remains as straight as possible throughout the exercise; the back becomes curved, you have to raise the leg less in this exercise we are stretching the hamstrings, buttocks and calves. We remain in a series of 30 seconds and then we lie the leg forward and then towards the floor, we do 5 repetitions remaining in the position for 30 seconds, then we change legs.
Still on the floor with our backs up, we pass the bands around our feet and take the bands on each side with tension, and we swing back and forth with our legs straight working our legs and abdominals, we stay 20 seconds in each position, we do 5 repetitions.
Sitting on the floor with our legs in butterfly position, we pass the band behind our back, placing each foot on the ends of the shelf, we remain with our back stretched, leaving our right knee tucked in, we stretch our left knee, feeling the tension of the band and our muscles, we remain 20 seconds in the position, and we change legs, we do 5 repetitions with each leg.
Increasing flexibility, sitting on the floor with our legs open to the sides, we pick up our knees and stretch them again trying to be completely open, with a straight back, and we lie backwards, we do the cycle 5 times, if we do not feel much pain we stay 20 seconds in each position.
We get up from the floor and with the support of a surface, we take our foot with the band, we pass it over our shoulder and hold it with our hand, stretching in this way all our muscles, feeling the tension, we release our hands from the surface and we stay in the dancer's position, stretching all our muscles. We do 5 repetitions in each position.
By practising this routine twice a week and with the help of the elastic bands, we maintain our elasticity.
The stretching routine with bands can be done before or after a workout, or when our body feels very stiff...
Hasta otro día amigos, disfruten sus días manteniendo su saluda con los ejercicios.
Till another day friends, enjoy your days keeping your health with the exercises.
Todo el contenido es de mi autoría y las imágenes son de mi propiedad
Separador editado con Canva.
Las fotos fueron tomadas con mi Redmit 9T
Traducido con Deepl
All content is my own and images are my property.
Separator edited with Canva.
The photos were taken with my Redmit 9T
Translated with Deepl