Maintaining flexibility in your muscles, joints, and ligaments will help anyone a person to maintain his health during sports, improve power indicators and physical fitness. Find out how to reach you. success with this complete implementation guide stretch marks!
Like driving, stretching has its own set of rules. Follow them carefully and you will achieve your goal, maintaining their health and good shape. stretching after training, sooner or later lead to deterioration training results, as well as injuries to muscles and joints.
How to stretch muscles and joints
Here are the 18 most important tips for what to do and what to avoid when stretching.
What you need to do for proper stretching
“Static exercises at the end of your workout will help prevent injuries.” and muscle soreness. ”
Use static stretching to save flexibility, but this should be done after training, but before. After doing a small static stretch in late workout, you can avoid muscle pain the next day.
Stretch Tense Tense Muscles body parts in training between sets. For example, if your the chest is strong, and your calves are tense – you need to stretch calves between the bench press. more flexibility when stretching is often necessary exercise.This is one way to increase the frequency stretch marks so that this process is not tiring.
Use stretch when stretching to increase the amplitude of motion and reduce the possibility of compression or joint injuries. This can be done in the gym. You can use an expander or rubber attached to a stationary object such as a power frame or horizontal bar. Hold the tape with your hand to stretch your upper body or tape the leg or ankle to stretch the bottom body parts.
Control the stretch area muscles. To stretch your biceps, for example, you should the abdominal muscles bend the knees, rounding the back, or bend the ankles (i.e., steer the foot to the side) .If you block knee, holding a straight back or back muscles, and bending the ankle joint (i.e. bend the foot to the lower leg), then the goal of stretching will be the membrane covering the muscles.
Stretch for poor posture. muscles have a tendency to contract over time, which leads to poor posture. This will subsequently lead to a restriction in movement. For instance:
- Wearing high heels leads to shortening of the calves of the legs along the reason for their constant presence in a state of almost complete reductions.
- Pay attention to the fingers: they are bent almost all the time when you type, write, eat, drive, study, etc., and are prone to twisting.
- Your hip flexors are considered the stiffest muscles in the human body. Let’s face it: on average a person is up to 40% of his life in a sitting position!
“EXERCISE A STRETCH WITH A POOR POSTER. MUSCLES WITH TIME REDUCING WHAT CAN LEAD TO BAD POSITION. ”
Stretch your spinal muscles and ligaments after training with sets of compressive exercises such as Squats and swing press. There are times when people lose 20-40 millimeters of growth after heavy power workouts! Decompression of the spine, that is, stretching is possible using visas on the horizontal bar.
Examine Your Body for Tense Muscles and focus on stretching problem areas. Always be the first Stretch your tensed muscles, otherwise they will impede exercise in full volume. (Note: this is the case when stretching in dynamics must be done before starting a workout.) During a warm-up move all parts of the body to identify tense plots. After it is found, use appropriate stretching methods to remove it.
Choose stretch in closed kinetic chain instead of open. Most people stretch their biceps the back of the thigh, throwing the heels on the bench and leaning forward to the toes is an open chain Stretch marks. Studies prove closed chain stretch marks increases results by five degrees in relation flexibility. Any forms of stretch marks that exert pressure on the sole of the feet or palms of the hands (closed circuit) will create a straightening reflex. Doing stretching while standing and performance in a sitting position, these are completely different exercises, with point of view of the impact on the nervous system.
Performing smooth movements for recovery. For example, with the most famous stretch marks “stretching cat” and “camel” people stand on their hands and knees, this is useful for the nerve endings of the spine (nerves come into motion, creating a space around them). If you experience pain in the back, 5-6 cycles of these exercises until workouts can help.
Stretch adjacent muscles to increase the amplitude of motion. For example, the ileum-tibial tract (PBT) is a dense, a fibrous strip of connective tissue that passes along the outside the hips and are very resistant to stretch. For the development of this fabric, it is necessary to accent attention to the muscles on both sides of the PBT such as quadriceps and back muscles. a foamy roller can help.
“For stretching the quadriceps and muscles of the posterior thigh roller skating will do. ”
What can not be done for stretching
DO NOT stretch for longer 15 seconds due to muscle hypoxia. Lack of oxygen in muscles can develop with severe stretching and can increase in volume of connective tissue, which reduces strength and leads to lose flexibility. It’s better to use multiple angles when static stretch, not hold one corner for long period of time. Rule: stretching will be more intense with a short performance.
DO NOT miss power passive stretching exercises. increase flexibility and help you train with maximum amplitude. Here are the most suitable exercises for each part body:
- Hips: deadlift on straight legs or lean forward barbell.
- Muscles of the chest: mixing and breeding dumbbells, lying on horizontal bench.
- Triceps: extension of arms with dumbbells to triceps sitting.
- Biceps: Doing Flexion Dumbbell Sitting On incline bench.
- Latissimus dorsi muscle: pullover with dumbbell lying on bench.
- Middle back: seated block to chest position.
- Abdominal muscles: twisting on a fitball.
- Deltoid muscles: lateral rises with one hand on block.
- Calf muscles: standing on toes.
- Soleus muscles: rises on toes sitting.
DO NOT stretch immediately in the morning, especially if you have a minor back injury. Wait at least one hour after waking up. While you sleep, your spine is full of fluid, and the risk of injury increases when stretching after waking up.
DO NOT do muscle compression exercises immediately after stretching. For example, if after stretching on the bar and raise your knees to stretch more, do not use your back muscles to get down. It’ll just be a waste of time. To get out of the stretch use your legs.
DO NOT perform static muscle stretching, if you are going to train them. Studies show that as a result of muscle stretching, strength and power. Also, such a stretch before training can actually harbor trauma. Although there are some exceptions in relation to muscles that are very tense, for the most part parts, you have to reschedule the execution of static stretch at the end of the workout.
“PERFORMING A STATIC STRETCH BEFORE A WORKOUT CAN ACTUALLY RECEIVING INJURY. ”
DO NOT hold your breath while stretch marks, as this leads to muscle tension. hold your breath longer as you exhale than when you inhale. mind that the opposite action (hyperventilation) can energize the system. This will help before performing power exercise, but not when doing stretching!
“STANDARDS CAN DEEPER BELIEVE THAN OTHER ATHLETES. SCATTERING MYTH THAT POWER TRAINING AND BIG MUSCLES REDUCE FLEXIBILITY!”
Do not believe in the myth that power training will make you inflexible! John Grimek, famous weightlifter and world champion in the 1930s and 1940s, could do back flips and twine. Tom Platz, world champion, bodybuilder in the 1970s and 1980s also showed unprecedented flexibility given that he had the best folded legs throughout bodybuilding. Platz could perform complete and deep squats in training and he is known for touched not only his fingers, but could even kiss his knees! His hip biceps were so flexible, so don’t believe into this myth!
Strength training increases flexibility if you proportionally develop agonists and antagonists and train with maximum amplitude of movement. Full-amplitude exercises increase and passive and active mobility At least medium flexibility athletes such as javelin throwers, weightlifters, gymnasts and wrestlers, which refutes the theory of overdeveloped musculature.
In addition, weight lifters more often than other athletes crouch deeper, thereby dispelling the myths that strength training and big muscles can reduce flexibility! There is a lot of research, which confirm this fact.
DO NOT stretch if you are already very flexible! That makes no sense. If you wish relax, try to take a warm bath, listen classical music. There is an inverse relationship between mobility and stability. To be very clamped and weak movable is one extreme, but the other extreme is strong joint mobility. Each joint needs small static and dynamic flexibility.
STRETCHING leads to the growth of power indicators
To do this, you can always find the time and place, and This stretch is an exception. If you will follow these basic rules then Get the most out of your stretch!