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English to Spanish: Benefits of Flexibility Detailed field: Sports / Fitness / Recreation
Source text - English Regrettably, flexibility training is often neglected.
Benefits of flexibility training include:
Allows greater freedom of movement and improved posture
Increases physical and mental relaxation
Releases muscle tension and soreness
Reduces the risk of injury
Some people are naturally more flexible. Flexibility is primarily due to one’s genetics, gender, age, body shape and level of physical activity. As people grow older, they tend to lose flexibility, usually as a result of inactivity, but partially because of the aging process itself. The less active you are, the less flexible you are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.
Stretch for Success
Before stretching, take a few minutes to warm up, as stretching cold muscles may increase your chances for injury. Begin with a simple, low-intensity warm-up, such as easy walking while swinging the arms in a wide circle. Spend at least five to 10 minutes warming up prior to stretching. The general recommendation for people starting an exercise program is to perform gentle dynamic-type stretches before a workout and static stretches after exercise.
When performing a static stretch:
Take a deep breath and slowly exhale as you gently stretch the muscle to a point of tension
Hold the stretch for 15 to 30 seconds, relax and then repeat the stretch two to four more times
Dynamic stretches are more advanced and should be instructed by a qualified professional
Avoid these stretching mistakes:
Don’t bounce a stretch. Holding a stretch is more effective and there is less risk of injury.
Don’t stretch a muscle that is not warmed up.
Don’t strain or push a muscle too far. If a stretch hurts, ease up.
Don’t hold your breath during the stretch. Continue to breathe normally.
Translation - Spanish Lamentablemente, los ejercicios de flexibilidad suelen olvidarse.
Los beneficios que traen estos ejercicios incluyen:
Una mayor libertad de movimiento y una mejor postura.
Aumento en la relajación física y mental.
Liberación de la tensión muscular y de dolores.
Menor riesgo de una lesión.
Algunas personas son más flexibles de por sí. La flexibilidad se debe principalmente a la genética, el género, la edad, la forma corporal y el nivel de actividad física de cada persona. A medida que las personas envejecen, suelen perder flexibilidad como resultado de la inactividad, pero en parte es por el mismo proceso de envejecimiento. Mientras menos actividad hagas, menor flexibilidad probablemente tengas. Así como con la resistencia cardiovascular y la fuerza muscular, con ejercicio a diario podrás mejorar la flexibilidad.
Estírate por tu bien
Antes de estirar, tómate unos minutos para entrar en calor, ya que estirar los músculos en frío puede aumentar las probabilidades de lesionarte. Comienza con un simple calentamiento de baja intensidad, como una caminata ligera mientras mueves los brazos en grandes círculos. Pasa al menos entre cinco y diez minutos calentando antes del estiramiento. La recomendación general para las personas que comienzan con un programa de ejercicio es realizar estiramientos de dinámica suave antes de un entrenamiento, y de tipo estáticos después del ejercicio.
Cuando realices estiramientos estáticos:
Haz una respiración profunda y exhala lentamente mientras estiras con suavidad los músculos hasta un punto de tensión.
Mantén la extensión durante quince a treinta segundos; afloja y luego repítelo de dos a cuatro veces más.
Los estiramientos dinámicos son más avanzados y deben guiarse con un profesional calificado.
Evita estos errores de estiramiento:
No rebotes al estirarte. Sostener el estiramiento es más eficaz y hay menor riesgo de lesión.
No estires un músculo que no entró en calor.
No fuerces ni presiones demasiado un músculo. Si un estiramiento duele, afloja la posición.
No retengas la respiración durante el estiramiento. Continúa respirando con normalidad.
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Translation education
Bachelor's degree - Universidad del Salvador
Experience
Years of experience: 5. Registered at ProZ.com: May 2020.
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