Como ter mais flexibilidade? Veja dicas e benefícios do alongamento

[{"selector":"#anim-19624e0b-2fe1-4195-a72d-1514fd191841","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cfe43ace-e5ad-4eb9-9372-919ee38956b8","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-628c08a0-ddf6-4c11-b550-93deb81468c7","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-7f0062d6-3a63-48b5-b538-fda1f5d45f7c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Pexels

[{"selector":"#anim-f51085ca-9e81-4893-ad58-e8d1f2733a0e","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-74fefaf5-cf3e-428b-b186-fd3f08c5263e","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-caf4d43b-8dea-4397-881e-1fc6e467cade","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-d720c6c6-8b09-4e27-bf67-9071a108b914","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Alguns fãs da Olimpíada de Paris se sentiram inspirados e até desejaram ter a habilidade dos atletas. Pensando nisso, a CNN reuniu algumas dicas para melhorar a flexibilidade Pexels

[{"selector":"#anim-5cd04b6c-e1ed-4031-b906-242a9dcc33d8","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ff925f2e-52a7-40cb-890d-b582cf366c18","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-57adfb1d-0620-4d54-870d-7b92a8fef523","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-bf49b0cf-f117-4b7f-91cd-5a7a5ce80aa0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Segundo Ashley Cruz, fundadora da Cruz Chiropractic Wellness, todos podem melhorar a flexibilidade , que é a capacidade de alongar ou estender os músculos sem causar danos, mesmo sem atingir o nível olímpico Pexels

[{"selector":"#anim-36f8adfe-f27d-462c-9f25-ca69ff7c4e29","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a1a626c7-f674-41bb-b56a-7d60257df053","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-b26418fd-1792-4962-b4a7-0a490abe3ee8","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-5dadd41c-ca63-4e68-8d75-503a27e73127","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Um motivo comum para querer ser mais flexível é prevenir lesões , o que também requer treinamento de força para manter a massa muscular Pexels

[{"selector":"#anim-8a02ee40-2aa9-4acc-b136-0958f7b24664","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f96cb9c9-c55a-4726-950c-badf78b2c8e6","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-1fa3ccaa-bc10-4e75-9a2a-4d8325150bd8","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-53eee68a-fe65-4fbe-81b8-abbe6e7ed126","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Com o envelhecimento, a flexibilidade diminui devido à m enor produção de colágeno , dificultando atividades como escorregar ou se abaixar Pexels

[{"selector":"#anim-c50139ad-4b8f-454a-a031-130d5e23ca11","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e2b685c3-0762-4997-a3aa-ba3ce77940b1","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-c3958ec9-461c-4d31-83ce-3bf656b5b7e6","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-fa40bda4-cffd-44a2-9e33-caa6edda9b83","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] De acordo com Cruz, aumentar a flexibilidade geralmente envolve alongamentos e reeducação neuromuscular Pexels

[{"selector":"#anim-743ddebc-93c4-45ad-ab3d-ed87a254347e","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9c0fdf33-9a6e-4ad5-bbd0-fbefefd7e430","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-182d0cb7-be15-4fbc-a142-2f27dfdbe48b","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-b3b43bcc-af91-408f-82c9-b91f78192f6c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Algumas pessoas buscam mais flexibilidade para brincar melhor com crianças, realizar truques como a abertura de pernas, ou melhorar a experiência sexual, permitindo mais variedade e prevenindo lesões Pexels

[{"selector":"#anim-938dd163-906b-4495-966a-18424106e260","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-add8d580-1ae3-404c-adcc-4df31086e10a","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-b74ec26c-3ee5-41fe-ac62-14d9c73bd571","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-0d5b6964-42a6-47c3-81ee-b2645a3e649b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Alongue-se à vontade Alongamentos da cadeia posterior, como o "alongamento em quatro" e o cão olhando para baixo, aumentam a flexibilidade dos glúteos e isquiotibiais Pexels

[{"selector":"#anim-280fd453-915a-47c7-81c1-70074a44db2f","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e65183d7-b120-46d4-ad51-4f43b0de3525","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-ed2513e4-8008-4683-8b9b-4e66d2c56d65","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-53f77531-7419-4dfa-bbb7-343ffad05989","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Recomenda-se alonga r pelo menos algumas vezes por semana , sendo que a prática diária é ainda mais eficaz Pexels

[{"selector":"#anim-ecd1955a-c2a7-49e1-91f6-6128a9ab6463","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5b2646d8-eea2-4bf4-8f7f-13101f36f7d9","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-bb340e86-a12b-425f-906e-f65d53a2167b","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-a89ea3d0-70ba-4b5e-98ee-3c360fdf5b06","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Os alongamentos devem ser mantidos por 15 a 30 segundos. Inclua-os ao longo do dia com pausas a cada 45 minutos ou em sessões de 20 minutos Pexels

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