Small exercises, big benefits

Sometimes we plan sessions with classic strength training, we learn new exercises technique, we applied high intensity and even acquire media training materials to include more possibilities. However, most people do not notice small exercises that are much more important and necessary to bet by more intense, more complex and even more expensive.
They are small exercises that are not popular or as well known as traditional, possibly because most also ignores the enormous benefits they provide. We've collected some of them feel that you should know and of course apply to your workouts. They are easy to apply, does not require large material resources and provide benefits to all who practice active sports.
■ fascial Massage

http://www.indiansarkarijobs.com/sarkari-result-%e0%a4%b8%e0%a4%b0%e0%a4%95%e0%a4%be%e0%a4%b0%e0%a5%80-%e0%a4%b0%e0%a4%bf%e0%a4%9c%e0%a4%b2%e0%a5%8d%e0%a4%9f/

Surely fascial massage exercises are the simplest and contributing a great benefit. It is very easy to apply, has no problem and always provide benefit. With a foam roller and some rigid balls have what it takes to apply.
The pressure to body weight itself through the element of muscle tissue and connective especially as fascias and fascia, get a release than many traditional stretching immediate tension. But not only get free the fascial tissue preventing adhesions, but also increase blood flow and oxygenation providing greater eliminated metabolites and waste products housed in the tissues.

It is essential that more fixtures in the keynotes areas where there is greater amount of fascial tissue that is left attached to the muscle and limited mobility in the joint. Apply before training, when you have a free moment, but mostly performs some specific session recuperating. These are some of the most recommended:

→ With a ball of the foot massage, you'll get release tension on the plantar fascia

to improve ankle mobility

Apply on the rear end area of ​​the leg, to improve mobility in the ankle.

For hip rotators

Massage the hip rotators while the stretch

For the iliotibial band

A click on the wheel outer thigh applying pressure to massage in the iliotibial band

Squat barefoot

Take off your shoes !!!

More than an exercise, it is a training situation you should include whenever you get a chance. If you let the foot receives stimuli and recall skills, avoid alterations in the knee, hip and even the lower back.
You do not need to do specific exercises for the foot, it is sufficient that in some sessions where you perform standing exercises, the realices without shoes or at least with some minimalist footwear