Fitness / / March 26, 2016
Stretching : save yourself stretching muscles.
When after a year of strength training I first came to the aerobic class, I had a violent attack of an inferiority complex.While the others could easily lean palms to touch the floor, I was only enough to ensure that creaked reach mid-calf.
my case - is no exception to the rule.Unfortunately, over the years stretching is getting worse and worse, and strength training becomes final chord of this sad story.The fact that the power exercises overtaxed ligament, and those response shortened and made rigid by restricting the mobility of joints.This adaptive response of the body, and to you with years of training do not become rusty Tin Man, it is necessary to stretch the muscles after weight training.Of course, all this I knew, but lazy stretch.And here's the result ... Do not repeat my mistakes.Work out with weights, stretch the muscles.Especially because a lot of ways to stretch - does not get bored!
most secure, efficient and popular form of stretch marks.First, pull the muscle quite a bit, make sure that it is not tense, then stretch again and again - to the limit.In this position, pause for 10 seconds.
This stretching with assistance.You relax the muscles as much as possible and the partner gently removes limb, stretching the muscles and ligaments.The main thing - do not overdo it: the pain is not allowed.
improvement Proprioceptive neuromuscular transmission
pulses abracadabra This means: before stretch the muscle, it should be cut.For example, first you pull the sock and thus to strain a calf muscle, and then hold this position for at least 4-10 seconds, tiring eggs by static electricity.And only then pull the sock to stretch themselves and caviar.The fact is that usually resist stretching muscles: you try to stretch them, as they seek to return to its "truncated" state.But if you tire muscle pre-reduction, against you it will not be able.And stretching get a hundred!
At one time, twenty years ago, this stretch has been all the rage.All enthusiastically waved their arms and legs, trying to account for the moment of inertia to maximize the range of motion.It soon turned out that this method is extremely dangerous.It leads to injury - mikronadryvam ligaments that develop into chronic inflammation.Until now, this stretch is used in some sports, but you do it for free and do not need.
tips for beginners:
No matter what type of stretching you choose, the main thing - to proceed with caution.Avoid ryvkoobraznyh movements.And even more pain.WARMING!
never stretched before strength training.No matter how intense your workout was not for the deep 'warm' it is not enough ligaments."Cold" ligament is always hard and inelastic.Stretch these ligaments is to go straight to the injury.Imagine toffee, if you just took it out of the fridge, if you try to bend or stretch it, it will break.But by warming it, and toffee will be similar to the clay.
most vulnerable - small muscles.That's why at first it is necessary to stretch the large muscle groups - chest, back, thighs.It is at the same time to increase the flow of blood and small muscles.not save time
linger in the most "stretched" position must be at least 10 seconds.Otherwise, stretching does not make sense.Ideally, it is necessary to bring this "pause" before the full 60 seconds.Breathe deeply
Do not hold your breath!Instead, breathe deeply.Deep breathing helps muscle relaxation, which helps stretch.No pain, please!
Stretching should not be painful.Some discomfort of course you must feel, but the pain - a sign that you have gone too far.Just a little bit, and the injury happens.
| Everyone - his own |
Each of us - different degrees of flexibility and different states of the ligaments, so chase the yogi does not make sense.In addition, it is advisable to make the program, which would include special attention to the muscles that you regularly load the.For example, if you are a runner, focusing on stretching the muscles - the quadriceps and hip flexors.Of course, at the same time we must not forget about the rest of the muscles.Simply stretching your "workhorse" Take a little more time.
people Expand as possible and at the company.There are many aerobic classes (yoga, Pilates, aerobics with elements of martial arts), which combine cardio with a banner.Be patient
flexibility to sound like a dancer, be prepared for years of regular exercise.Persistence and consistency - that's what makes you flexible.Get into the habit
Stretching exercises performed after each aerobic and strength training.