One of the most popular methods of sports training lately is stretching. This word, originally English, is used in many other languages and is taken from the verb stretch (in this sense it means "to make your arms, legs and body as straight as possible so that your muscles are high and tense"). More specifically, we are talking about stretching muscles, joints, tendons, ligaments, etc. Even before the very concept and individual specific methods obtained by stretching, stretching was widely used especially in sports or activities that required very good joint mobility and special muscle flexibility (gymnastics, martial arts, ballet, etc.).
The specific postures for hatha yoga are a source of inspiration for the various movements that are practiced extensively, but these postures have undergone many transformations, adaptations, and simplifications. The most important effect of stretching is the elasticity of muscles and joints, which allows you to increase the effectiveness of training. Opinions are divided as to exactly when stretching should be introduced into the training program. Therefore, there are authors who support the idea that stretching is indicated for warmth, and for relaxation, and even for the vital part of exercise.
On the other hand, it is believed that stretching should only be performed in the relaxation phase because its specific movements cause a state of relaxation which is undesirable at the beginning of the workout. This condition comes as a result of grasping the negative side of situations. However, everyone agrees that stretching should be a normal warm-up. Therefore, practitioners will avoid tightening the muscles. The general warm-up lasts about 5 minutes and consists of aerobic exercises. Stretching the muscle without warming up can be dangerous for the integrity of the muscle fibers, which can easily tear.
Both weight training and resistance training should include stretching; Efficiency will only increase when this type of movement is performed during exercise. Another reason for the increased efficiency is that more stimulation units are involved in the movement. And they mobilize faster when a targeted sequence is added to a muscle through a motivational impulse. Considering the fact that the range of motion is large, the athlete can simultaneously cover long distances, great reach, save energy, especially in very important sports (athletics, canoeing, etc.). You can get the whole workout with just stretching exercises. However, this is not recommended: the muscles quickly get used to just relaxing, without compromising, which can lead to certain imbalances.
Another possible negative effect of exaggerated stretching movements (above the physiological limits of a joint) is an accident such as a relaxation or sprain of the joint, dislocation or stretching of a ligament or tendon. The main joints (knee, shoulder, elbow, etc.) are protected not only by their own mobility, but also by the elasticity of the surrounding muscles (periarticular). Finally, stretching should be combined with other forms of exercise. To give athletes a complete and safe training program.
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