- 1. Do not make sudden movements during stretching
- 2. Stretching increases the blood flow to the muscles
- 3. Balance: stretch it out equally to both sides
- 4. Stretching should be done in a day
- 5. Stretching won't prevent sore muscles
- 6. Stretching will increase your flexibility
- 7. The method of the NTC for the development of body flexibility and joint mobility
- 8. Stretching reduces the risk of injury
- 9. Static stretching before strength training affects indicators
- 10. Before a workout do dynamic stretches
Any competent coach or fitness instructor will explain his beginner client that every workout should start with exercises designed to stretch the muscles to prevent injuries. This rule in no case be neglected. However, you need to understand that stretching should be performed, guided by certain principles in order to avoid overloading and damaging the muscles, that is important to observe the sequence and technique of an exercise. In this material, collected 10 facts about stretching that will help everyone to make your workouts more effective and less traumatic.
10. Before a workout do dynamic stretches
Dynamic stretching is, in simple words, the stretching of muscles during movement. The most common type of stretching is called static. It involves performance of exercises alone. Of course, dynamic stretching is much more effective than static stretching.
With dynamic stretching, you can greatly reduce the chance of injury to joints during exercise. If you perform these exercises regularly, very soon you'll be productive.
9. Static stretching before strength training affects indicators
According to the results of a study investigating the effectiveness of stretching prior to statistical power loads, we can say that static stretching performed prior to strength training, will cause a reduction in weight of the participants. In addition, it is proved that static stretching increases the risk of tearing muscles during exercise.
8. Stretching reduces the risk of injury
As already mentioned, stretching is performed in dynamics is really a significantly reduces the probability of injury during the execution of the main part of the workout. This is confirmed by the data of numerous clinical studies conducted at the reputable sports organizations.
7. The method of the NTC for the development of body flexibility and joint mobility
This technique is a program to restore the body, which was originally developed for the rehabilitation of soldiers suffering from neurological disorders. The second half of the 20th century, sports physicians began to use this system for improving the mobility and flexibility of athletes. Nowadays NTC is very popular with people involved in various sports as a way to optimize classes.
The PNS is most often used by professional athletes and Amateurs, whose physical training does not meet generally accepted standards, as well as those who want to get in shape after a long break, exercising, or getting any injuries.
6. Stretching will increase your flexibility
This argument is unlikely to be someone questioned. Undoubtedly, the stretching will give you flexibility and make you more agile. The vast majority of reputable experts in the field of physical development agree that exercises aimed at stretching the muscles is a necessary part of a total fitness program.
At the moment sports medicine has no precise information about the mechanism of stretching the muscles. However, it is proved that regular exercise makes muscles more elastic and give a certain signal to the nervous system, allowing further stretching. It should be noted that without regular repetition of the sessions of this effect are negated no later than a month.
5. Stretching won't prevent sore muscles
Contrary to popular belief, stretching will not help to avoid the typical pain that occurs after exercise. Of course, it is important to perform these exercises at the beginning and end of each workout. However, this is necessary in order to make the muscles more elastic, while ill they still are.
If it is very hard to cope with the occasional post-workout discomfort, it is far better to apply ice to the pain or take painkillers, e.g. ibuprofen. If the pain were too intense, you should consult a trainer or fitness instructor, perhaps your training program requires correction.
4. Stretching should be done in a day
This rule is especially for those who have a sedentary job. Remember, if at least five days per week do you spend in a monotonous situation, then this way you cause tremendous harm to their health.
A few minutes devoted to such exercise will help to relieve tension from the muscles. With this, you'll be able to reduce the risk of accidental injury in public transport or when performing some household duties.
3. Balance: stretch it out equally to both sides
Experienced sports instructors always tell his players to stretch the muscles in proportion with the two sides of the body with the same intensity. Pay attention to those muscles that will be involved in the next exercise. If you plan a few minutes to devote to any game sport, for example football or basketball, you will need to make several jumps to poprisedat and doing push UPS.
2. Stretching increases the blood flow to the muscles
Stretch the muscles and stimulate the blood circulation, due to which they receive more oxygen and nutritious compounds. Such a mechanism provides the ability to increase muscle mass.
Training in General, after stretching will be more effective and less traumatic, which is why almost any training routine includes several stretching exercises of the muscles.
1. Do not make sudden movements during stretching
The most dangerous type of stretching is ballistic exercises, which are characterized by the implementation of springy movements with large amplitude. Such techniques are used by athletes with experience, and only in extreme situations. For a mere mortal to do these exercises within a comprehensive health gymnastics is extremely risky.