This is the right way to do sit-ups (Or German, fitness trainer)
Many tend to underestimate stretching, whether before an intense workout or even as a way to start the morning, which is a shame.
Stretching has advantages such as maintaining range of motion, achieving a more precise technique in training and releasing muscular stiffness, as well as reducing the risk of possible injuries.
The types of stretching can be divided into two main types:
static stretching
is a situation in which the muscle is stretched to the point where you feel slight discomfort and at this point time remains for a certain period of time between twenty and thirty seconds.
Dynamic stretches
, on the other hand, lengthen and stretch the muscle while moving.
The main difference between static and dynamic stretching is the stretching of an isolated muscle group compared to the stretching of multiple muscle groups during functional activity such as running and jumping.
Dynamic stretching helps to improve the nerve-muscle connection and thus to improve the coordination of the specific muscle work during physical effort and thus also to improve performance.
Stretching before training increases the chance of injury.
Myth or truth?
Recent studies show that static stretching before the start of training is not considered useful in preventing injuries and even causes a reduction in maximum strength and explosive strength during the activity.
You should start with a short general warm-up between 5-10 minutes.
A man stretches (Photo: ShutterStock)
How is it recommended to perform the stretches anyway?
You should start with a short general warm-up between 5-10 minutes.
The warm-up includes dynamic stretching, exercises identical to those that will be performed in the planned activity but at a reduced intensity.
Exercises that help raise the temperature of the muscles and joints and increase blood flow to the muscles such as running and stretching in place.
It is important to adapt the type of stretching to the activity we will perform.
For example, before soccer training, leg swings are performed similar to the kicking movements, and in preparation for running training, squats and lunges are practiced that flex and warm the knee joints, ankles and tendons.
Stretching after training?
It is common to think that stretching after training is mandatory, but this is not necessarily true for every exerciser and it depends on the level of flexibility and the type of training.
For example, in a gym, when doing partial range of motion exercises and strength machines, it is advisable to do stretching at the end of the workout.
If you do stretching, you should devote the time mainly to the muscle groups that are less flexible for us or to the muscles that worked more during training.
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To the full article
Not only at the end of the workout: a workout dedicated to
stretching. You will be surprised to hear that it is highly recommended to dedicate a separate time per week to a workout that only includes stretching: two-three times a week, for 15-30 minutes.
This allows for quality training, of course some people don't have time to do such training, so they do stretching only after training.
As a general rule, it is better to wait a few minutes from the moment the activity ends until the temperature of the body and muscles drops, so that we can perform plastic stretching of the muscle fibers and not flex only the elastic areas of the muscle fibers, which are more flexible after the activity.
More on the subject:
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what do you do with the decrease in flexibility?
Another aspect of flexibility exercises is that as we age our flexibility decreases.
Although part of the population is not flexible from a young age, in general young people in their second and third decades of life usually do not have significant flexibility problems yet.
However, towards the age of 40-50, flexibility decreases, and this may cause injuries in sports and in general difficulty in functioning, such as bending and lifting objects or lifting something from above.
Therefore, even if you do not engage in regular physical activity, it is important in any case to flex your muscles and joints and do this through proactive training or occasional training, such as getting up from your chair and stretching your hamstrings by bending forward from a standing position or leaning against the wall with both hands and stretching your hamstrings chest and shoulders.
In addition, the practice of stretching increases physical awareness and increases readiness for performing physical activity, so we can avoid unnecessary injuries that may incapacitate us from activity for an extended period of time.
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