A warming is a stretch, right? Well, not necessarily. Although most of those affected on the mat and static stretching just before exercise, this type of stretching could actually be doing more harm than good.
Probably to remember that I did from his days of gym class at school. Stretching is vital before heating.
You need stretch to help loosen the muscle fibers, heat their joints, get rid of any kind of oppression and pain and help prevent injuries. At least that’s what they say.
Like anything, however, research and knowledge on stretching has grown dramatically in recent years, and experts are beginning to realize that what we’ve all been doing in regard to stretching in the pre-training is actually hot can not be good for injury prevention at all.
In fact, static stretching may hinder your performance and actually increase the risk of injury. Let’s take a closer look static stretching first though.
What is the static stretching?
Static stretching involves holding a stretch for a sustained period of time Using typical examples such as stretching quadriceps -. Standing on one leg while pulling the other leg until it stops – or the section of the CPE – by holding your arms up to 90 degrees with forearms against the sides of a door while pushing your weight forward – we describe static stretching.
The idea is to take the section level of around level 6 or 7. This means that if a level of 1 meant you were just feeling the stretch at all, and a level of 10 was in excruciating pain, feeling his muscles about to start a 6 or 7 would be moderately uncomfortable.
In general, you should Hold the stretch for 15-20 seconds.
Now this is all well and good. By the way, you can not argue that this push and pull muscles. But is that necessarily what you want before training?
The problem with static stretching
First, we have to ask the question “Is it really necessary to stretch that muscle?”
Many people are simply stretched as a matter of course, when in fact, only you do not need. Everyone is tense muscles somewhere, but, as the theory goes, for every action there is an equal and opposite reaction. In the realms of stretching, this means that if a muscle is tight, it is very likely that the opposite muscle is weak. If you have such tight quads, hamstrings are probably limp and weak, which would make virtually redundant static stretching, as they have to be more flexible.
Second, static stretching can also hinder your performance.
Think of your muscles like a spring. When they are spiraling upward and having a degree of tension, they can shoot more explosive. They’ll be more powerful, energetic, and ultimately – stronger. Now if you relax the spring, there is no way to be so powerful, and is the same for muscles.
Stretching them, they do not unfold exactly as you would a spring, but it does “turn off” the spindle fibers and receptors that are responsible for sending signals to the brain. This means your muscle reaction time may be down and by eliminating stress, reduce its potential strength.
The only time that static stretching may be useful before training is if you have a muscle that you know that many compromise performance due to its rigidity.
If tight adductor stop you squat without knee yield for example, or who can not get shoulder mobility to perform overhead presses without stretching their dorsal first, then addressed some static stretching may be beneficial.
Dynamic stretching – The only way to do
You’d be forgiven for being extremely confusing for now, and wondering where on earth extending fit into your plan in any case.
The answer, at least in terms of static stretching, you should perform traditional static stretching after your workouts, focusing on areas that have trained, and in between training days, looking to target tight areas.
As to heating, you need dynamic stretching.
Dynamic stretching involves just wide range of motion movements. These have two advantages. First, they increase mobility, but without weakening the muscles and not static stretching, but also get you moving, increase your heart rate and get the blood flowing and joints lubricated much more effective than static stretching.
A dynamic stretch could be something as simple as a body weight squat while raising his arms raised.
This movement begins to heat their quadriceps, hamstrings, buttocks, back, chest and shoulders. But the interesting thing you’ll notice is that the more reps you do, the better your technique and get more mobile will feel, the more you begin to warm up and get out of breath. Therefore, you are getting all the benefits of a traditional warm, without any of the disadvantages of strength-sapping.
Other good examples include dynamic motion
- T-push-ups, a push-up is where he performs, then raise your arm and turn your body on top of each rep for your body in a position T. Just be sure to change the arms each time.
- Spiderman steps. Again, assume a push-up position, hold it, and bring your left knee to your left elbow, then his right knee to right elbow.
- Cross Body Mountain Climbers – as above, but take the knee under his body. So the left knee to right elbow and vice versa.
- Long rotation – lunge forward with your left leg, while turning the torso to the left, then lunge with the right leg and turn right.
- He squats in Split – standing with the left foot on a bench behind you and your right flat on the floor about two feet ahead. Squat and pause for three seconds while feeling the stretch in the hip flexor, and then stand back. Do all your representatives on one side before switching.
To advance these further, try to make each explosive and dynamic repetition, and aims to feel a stretch in every move just for a second or so – enough to increase your flexibility, but not so long the muscle begins to weaken .
There are no strict rules for a dynamic warm, and could even include things like jumping rope, obstacle step overs, step ups and so on.