Hold the stretch. When you stretch, gently pull the muscle and joint in a smooth movement and hold it for about 30 seconds. Pick exercises for major muscle groups. A good strength program will work all the major muscle groups. Choose exercises that isolate these or work several groups together. https://personal-training-d-sseld32197.blogkoo.com/ger-cht-buzz-auf-ern-hrungsberater-d-sseldorf-37500318