Basic muscle tension is a constant tension of muscles. The stress is depends on the muscle tension. Stretching provides good basic muscle tension.
The main objective of training for each athlete to achieve the best result up to sports. Any properly planned training consists of exercises targeted depending on the sport. They include stretching exercises. They cause an increase of movable joints, muscle flexibility and reducing tension after physical activity.
Stretching is a gradual and controlled stretching of muscles. Make this deadline 4 concepts:
Stretching - passive stretching of relaxed muscle above its normal length
Stretching - to maintain the muscles in the stretched position.
Mobility - the possibility of motion of joints between the foremost point reached during stretching.
Flexibility - the cooperation of the nerves and muscles which affects the mobility, muscle strength and movement coordination.
Rhythmic stretching exercises to prepare the body for more vigorous exercise, by increasing traffic dynamically. They aim to raise the temperature of the body and muscles, increase circulation between tissues - a quicker exchange of oxygen between the blood and muscles, improve the function of neuromuscular system, reducing the risk of injury.
Smooth transition from vigorous exercise until the complete training causes increased heart rate after exercise slowly returns to the resting value and the body more quickly to equilibrium. Rapid completion of training is unhealthy for the body. Most effective when training is static stretching. All the muscles are well warmed up (hot) and better prepared for stretching exercises at the beginning of training. Stretching accelerates the metabolism of muscles, joints and surrounding soft parts. The impact of stretching on the muscles is to reduce the sensitivity to work-related pain during exercise. Prevents injuries and, consequently, exercises, the pain may disappear completely. After training, stretching primarily those muscle groups that took part in it, and remember to stretch the muscles antagonistic. Final stretching exercises can be performed in different positions: standing, sitting, lying, while maintaining safety.
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during rainfall in the front, hands should be based on the thighs or on the floor, the trunk should not be lowered below the waist,
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when cloned on the side, the trunk should be supported by the support hand on her hip, thigh, or the floor.
At the stretching consists of 3 elements:
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Shrinkage - the reflex is directly proportional to the tensile strength and tensile speed
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Loosening - protects muscle and its trailer from damage
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Passive stretching to obtain the end position maintained for 10 - 30 sec.
During the whole process of stretching to breathe calmly and evenly, and not for a moment did not hold my breath. Before each exercise, stretching must be deep draw air through the nose (left diaphragm), and you begin training, and then exhale through your mouth to do (the diaphragm is raised), and in the exercise of the entire exercise to breathe normally. Chest does not take part. Breathing is reversed than during exercise, which produce resistance (violent). At the beginning of strength exercises we acquire a deep and slowly exhaled air during the following lifting - bending. When you drop -, slowly air.
Resilient movements - Ballistics have no impact on improving the flexibility of muscles and can cause them to stiffen even more. This is due to reflex muscle tension on stimulus.
Tensile reflex is a defensive mechanism pond protection against damage due to excessive stretching. It reveals strong short-term contraction of the muscle, which later disappears and leaves a little muscle strength in the uniform as long as it is subjected to stretch. When pulling the muscle exceeds the threshold value, lost its protective tension maintained by the muscle and there is relaxation. This muscle protects itself and its trailer from damage at very high loads.
Stretchig best results are achieved with maximum relaxation and tranquility. Inflexible and tight muscles, significantly increase the risk of strain and inflammation. Gentle and harmonious exercise will also contribute to mental relaxation, and prevent various forms of muscular atrophy.
As an autonomous training, stretching should be performed 3 times a week.
Voltage means a life!
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