Stretching is essential in physical training to improve flexibility, joint mobility and muscle relaxation. There are 2 types of stretching, stretching assets , for example, stretching, and passive stretches. For sports where speed, strength, or vertical jump are in the game, the stretching may have a negative effect on the performance. It is not necessary to warm up before stretching. The best place to stretch is at home, the muscles are relaxed, in an atmosphere conducive to relaxation. You can do your stretches right after jogging but it is better to wait for it to be back home and be showered and changed. Stretching helps to lengthen the muscles. Stretching of the quadriceps allow you torefine thighs are too massive.
The different methods for stretch
The contraction of the muscle is related to its stretch. Among the methods of stretching active the most famous is the stretching. The stretching exercises are most often based to contract-relax-stretch; an example of stretching is represented by the following image : Contract-ease at the level of the quadriceps.
Stretching in the form of stretching are practiced in 4-time :
- Setting in tension of the muscle
- Contraction of the muscle to stretch for about 10 seconds while holding it taut
- You release the contraction and then
- It delivers the muscle to mild tension for 10 to 30 s. as far as possible without pain
The passive stretches
This is the setting in tension of the muscle using the weight of the body. It stretches the muscle until your feel a slight tension is maintained without force for 30 seconds or more. The passive stretches are excellent for releasing tension or muscle gain in flexibility but are to be avoided in the beginning of the session or before a competition, because the reaction time is increased and the explosive capacities of the muscles are reduced.
24 stretching for the whole body
A joint mobilization daily by stretching, seeking the whole body is the condition for the mobility global optimum over the entire history. With the massages deep, with a roller , the stretching involved in the maintenance of a hygienic perfect. Before entering the details of the procedures stretching exercises by muscle or by activity, we will be able to consult the summary table below; 24 stretching are presented ; they constitute the bulk of the exercises to know. They can be executed as well as a wake-up joint morning if you are not looking for the maximum amplitude as flexibility exercises pre-and post-training. We will take care, in this case, as it is explained in the previous paragraph, to do stretching exercises assets short and dynamic-based to contract-relax-stretch before the workout and stretching liabilities long to recover or gain in amplitude after the effort.
Terms of stretch depending on the body part
The following links show the various procedures of stretches arranged by body area and by muscle
Stretching the back
Stretching of the wrist against the carpal tunnel syndrome
Stretching of the wrist are part of the preventive measures in the face of the syndrome of the carpal tunnel and allow the continuation of sports such as golf, in particular, well beyond 50 years.
It is essential to get the gluteal muscular and toned without taking too much volume to stretch the muscles of the buttocks after having contracted. Stretching promotes a beautiful muscle definition.
Psoas, adductors, quadriceps, and tensor fascia lata
Stretching the psoas helps to avoid blockages of the spine at the level of the lumbar while increasing the efficiency and range of sports moves such as the stride foot race , or theextension of the hip in weight lifting.
The exercise ofstretching for the pectorals is first to press with or without the ball a maximum of one hand to the other, arms outstretched, for 10 seconds.
A muscular chain is a set of muscles poly-articular in the same direction and whose inserts overlap each other . To stretch a string it creates a fixed point where it goes away from the ends, that is to say, the feet, the head, the hands according to the exercises.
Without stretching the hamstrings tend to retract and limit the flexion of the hip
The best procedures to properly stretch
- We do not stretch a muscle that ties up or even tired, or stiffened, by the training
- We do not carry out a violent spring time
- The stretches are performed slowly
- We do not stretch a muscle is isolated, but a muscular chain
- It does not exceed the pain threshold that represents the limit of stretch of the muscle
- It is best to stretch out without shoes to have good support
- Stretching must be performed in a setting conducive to relaxation
- We do stretches forever in a cold atmosphere or immediately after a competition
This article was amended on 12 may 2018, and is protected by copyright. Any reproduction is prohibited without the permission of the author Bruno Chauzi