Stretching
Stretching
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As a result of stretching, metabolic processes are intensified in the muscles, and a high vitality is ensured. This results in improved performance in almost all sports.

Static exercises with stretching muscles are called "stretching" from the English word "stretching" - stretching. Static exercises are when, with the help of very slow movements (flexion or extension of the trunk and limbs), a certain posture is adopted and the athlete holds it for 5-30 or even 60 seconds. At the same time, he can strain stretched groups (periodically or constantly). The physiological basis of such exercises is the myotatic reflex, in which muscle fibers contract in a forcibly stretched muscle, and it is activated. As a result, metabolic processes are enhanced in the muscles, and a high vitality is ensured.

Therefore, stretching can also be used as a means of increasing efficiency, preventing injuries, recovering from injuries, etc. Increased joint mobility results in improved performance in almost all sports.

It has been proven that a muscle can be stretched twice its length. And even a very weakly stretchable muscle quickly builds elasticity as a result of training. Even passive organs - tendons, ligaments, etc. - can be made more elastic, and therefore achieve the goal of stretching. How does this happen? First, the muscle reacts to the stretch by contracting. This means that she is trying to shrink. Compression is a protective reflex against tearing. When the stretch is done correctly, the initial contraction becomes relaxation. This is why improperly performed stretching exercises (rocking, bouncing, and jerking movements) can lead to injury.

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The greatest attention should be paid to the principle of load continuity. Its essence is to ensure the interaction of training effects of related activities. It is best to stretch every day for an average of 15 minutes.

But what advice does Arnold Schwarzenegger give in the "Encyclopedia of Modern Bodybuilding":

“I recommend stretching both before training so you can train harder and safer, and afterwards to stretch tense and tired muscles…. However, as important as stretching before and after a workout is, I find it just as important to do certain types of stretches during exercise. While recommending straining and demonstrating muscles between sets, I recommend stretching specific muscles at the same time. For example, stretching thoroughly between different pull-ups and pull-downs is good for your latissimus dorsi. I include stretching in a variety of exercises where I find it particularly useful. To some, this may seem like a trifle. But in the end, it is such little things, if you do not spare labor and time, that help accelerate the development of muscles, help you become a champion. On the stage during the competition, the difference is immediately visible, which manifests itself not only in appearance - in the maximum degree of separation and definition of muscles, but also in the grace and plasticity of movements … I advise you to spend not so much time and energy on stretching, but on condition that that you don't have much flexibility or need to repair the injured area. In most cases, in my opinion, 10 minutes before and after training to perform a dozen basic stretching exercises for large muscle groups."

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