Exercising has to be done properly and regularly. This is the only way to make it effective and harmless. We say harmless because exercising might also cause injuries, which might prevent a person from exercising for a long time. So, what has to be known about workout routine?
There are three major parts of each training session and the first would include flexibility stretching routine and warm up phase. This part is very important because when done properly, a lot of medical problems might be avoided (muscle strains, spasms, joint injuries etc.). What exercises are done in this phase? Those would most certainly be exercises that include extending all parts of the body, arms, legs and torso. Starting position should be normal standing, with feet apart slightly more than normal, basically at the shoulder width. Flexibility stretching routine should start with raising one arm above the head. The torso is bent to the opposite side (left arm, right side). Arm is following torso and it extends as much as possible, almost until the pain is felt. A person should be in this position for a little while and then slowly return to the starting position.
Arms can be used for performing circle movements, which extends the back and shoulder muscles too. After these and similar variations, the torso will be stretched and extended. The simplest exercise includes bending forward until the torso touches the legs, with legs straight, without bending the knees. This exercise is great for the back, but also for back of thighs and calves. If possible, a practitioner should grab calves with hands, although it might be a bit too much for a beginner. There is also torso rotating (to both sides) with arms freely hanging down.
There are also exercises for neck and head and they include moving the head in all directions, including circling motions. This will warm up and stretch the entire neck and upper torso area, which is also essential for good performance while exercising later on. There are also stretching forms that are done while on the floor and they include stretching all parts of the body but with focus on legs.
After the session
When training session is over, a practitioner should stretch again, also extending the muscles. This is used for preventing possible injuries. The problem is that most of the times, people simply do not want to waste time on warming up and stretching and go for the main part of the session. Unfortunately, this can easily lead to causing some harm to the muscles.