Stretching - the key to success in all sporting endeavors!

Stretching - the key to success in all sporting endeavors!

Posted by Unknown on Saturday 2 August 2014 0

"Increase muscle elasticity by stretching exercises increase muscle mass and strength"

Strength training and fitness programs for women and men are gaining increasing popularity. They can be carried out either in the gym or at the gym at home. Training regimen at home should not exceed 60-80 minutes, and they must be carried out for about three or four times a week.

Since any physical activity can be attributed to one of the types of healing and strengthening the body, you should know how uslily effectiveness of such activities.

In 1992, Australia was an experiment that was truly sensational. Powerlifters - athletes involved in the development of your body using weights, - divided into two groups by assigning all the traditional training program. However, participants in the first group in addition made intensive stretch the muscles of the shoulder girdle; two months later they were ahead of the representatives of the second largest number of repetitions performed exercises on the bench press by 15%.

The results of this study ten years later became interested in American scientists and doctors, who decided to spend another two objective experiment on two control groups of athletes. Their work numbers that are very close to the one at the time got the Aussies.

By experiments and observations

So how do you explain the phenomenon of science? So far, unfortunately, the researchers about the impact of stretching to increase the elasticity of muscles, there are only hypotheses.

For example, Canada is home to the "gurus" of strength training, sports medicine doctor Todor Bompa. In one of his interviews, he said: "To get the most out of strength training, you should work with a full amplitude. To perform movements at full amplitude, need to be flexible joints. To have flexible joints, it is necessary to actively stretch. " It is worth noting that all the wards athletes Bompa stretched 6 times a week for half an hour and take the highest place in the various competitions. Bompa continues to insist that all the injuries received during strength training, have a common root cause - weak joint flexibility.

Another major conclusion belongs to American scientist Mike Olteru. He argues that the pain in the muscles after intense training caused numerous ruptures of the muscle fibers. Today, it is assumed that it is a "good" pain, because it reflects the effective "pumping" muscles. Michael Olter, however, believes that the post-workout muscle pain characteristic only for beginners. Those who are engaged in a long time, do not feel it even after exorbitant loads. According Oltera the whole thing in the weak elasticity of muscle fibers for beginners. Because of the "hardness" of the muscle fibers is unable or reduced appropriately or properly stretch. As a result, strong-willed to overcome the weight leads to tearing of the muscle fibers and then - in pain. If new to strength exercises will be taken from the very beginning to stretch the muscles, it will not feel the pain, as well as professional.

Basic stretching exercises

To stretch the major muscle groups, you must do all of these 11 exercises. Follow the entire complex after a workout, and some exercise - your choice - before exercise (after a workout). Each pose should be kept 15-30 seconds 3-4 times per workout.

* Shoulders

1 Starting position: arm straight across the body at shoulder level. Brush the other hand put on a "working" arm above the elbow. Exhale and slowly press down "working" hand to the body. The same - for the other arm.

2 Stand in the doorway and Lean arm bent at the elbow on the jamb. Exhale and slowly expand the trunk around the vertical axis by applying the "working" shoulder forward. Do the same with the other hand.

* The upper region of the back

Lay one hand behind his back. Grab it with the other hand just above the elbow. Consciously relax your whole body, exhale and gently push on the "working" hand. Do the same with the other hand.

* Stretching the upper back

Stand somewhere in the yard away from the crossbar or railing. Stand with your feet together. Bend over and grab the bar straight grip, fully straighten arms, exhale and slowly bend at the waist until you feel a good stretch.

* Hips

Sit on the floor, straighten your body, stretch your legs in front of him. Bend one leg and pull the foot to the pelvis as possible. Slightly bend the other leg to relieve the tension in the knee. Exhale and bend forward, keeping your head straight. Bend the other leg and repeat the movement.

* Hands

Raise your hand up. Bend it at the elbow so that the brush was behind the occiput. With the other hand grab the elbow bent arms, exhale and slowly pull elbow behind your head. Do the same with the other hand. Do not make sudden jerky movements.

* Chest

Stand in the doorway and lift bent at the elbow to the shoulder level. Lean his elbows on the shoals, exhale and slowly bend forward. This exercise can be done with each hand in turn.

* Legs / lower back

Sit on the floor, straighten your back, press the soles of your feet together. Put your hands on the ankle so that your elbows touch the inside of the thighs, exhale and gently push your elbows on your thighs. Another option - grab your feet or ankles, exhale with your back straight and slowly bend forward. Do not arch the back and do not press too hard on the hips.

* Turns sitting

Sit on the floor, extend your legs in front of you, lean your hands on the floor behind him. Cast the right leg behind the left and pull the right foot to the pelvis. Tear off the left hand from the floor and place your left elbow on the knee bent right leg on the outside. Exhale and push with his elbow on his knee while turning the head to the right. Do the same with the other leg. Do not turn your head too much - you can stretch your neck muscles.

* Loin

Take a prone position. Pull your knee to yourself so that you can grab the thigh just above the knee. Slowly tighten the knee to the shoulders. Do the same with the other leg. You can do this exercise on both feet at once. Try not to lift up the hip too high, otherwise you can not stretch as much as pull back muscles.

How to stretch

* Before stretching carefully knead for 5-10 minutes. Stretching can be done at home or in the gym, as long as there was enough space and the surface (floor) was smooth and not too tight. All movements should be done slowly. Avoid sudden movements. Such movements overtaxed connective tissue and threaten injury.

* Hold the stretched position 15-30 seconds.

* Repeat each exercise 3-4 times. During the first approach is working muscles need to be stretched, but in moderation, without pain. Try to relax before the next good approaches to stretch out even better.

* Never bring the case to pain. If you feel pain, loosen the load. Stretching should not be painful.

* Do not hold your breath while stretching. Exhale when stretched, and breathe in when returning to the starting position. Breathe slowly and deeply.

* Stretching before a workout and between sets will help increase range of motion and prevent injuries; Stretching after exercise accelerates the recovery processes and relieves pain in the muscles.

* If you've never stretched, then at first it will be difficult to do this with the maximum amplitude. Over time, things will get better. Try to stretch each workout, at least three times a week.

* Beginners may feel some soreness in the muscles the next day after stretching, which usually takes a day or two.