Stretching to prevent and reduce the joints, muscles and tendons of injury. It also eliminates muscle pain and stiffness. Furthermore, the general physical health and mobility improved. Unless its really a strict physical background, anyone can actually get muscles supple and venyvämmät. Only the joints and tendons in physics comes in, you may run into problems, when they notkistaminen takes longer time to clear.
Especially sports, and hobbies lihastreenauksen result is often painful muscles, if you do not stretch. This is why stretching should appreciate more and understand its importance. Especially after each workout is venyteltävä. Stretching has an effect on muscle growth. Muscle connective tissue surrounding the muscle membrane, whose tightness can be an obstacle to muscle growth. Film’s role is to keep the muscle relaxed together. Tight muscles cause a short film and the tensile muscle with poor blood circulation. Thus, if the muscle membrane is tight, the muscles, it communicates that there is no longer room for further increases. If the muscle grow, film should be even tighter, and the injury to be certain that the muscle is too short. Stretching, however, to stretch the muscle membrane, and at the same time improve the muscle to grow.
How to stretch
Stretching is basically three different types: Flexibility Stretching before exercise EVENT stretching, and training occurs after stretching. All the principle of stretching is to go from big to smaller muscles. In general, stretch, especially on the intervening days, and after your workout. But especially in the muscle mass of hard workouts or a so-called. “Pumppi” between workouts is advisable to make quick venytyksiä.Muista Always warm up muscles before stretching, otherwise cause injury to yourself. When the muscles are warm, stretching can begin. Venyteltäessä stretching sensation should be felt, but the pain in your muscles, joints or tendons should not occur. Breathing is to keep calm, that is, inhaling through the nose and exhaling through the mouth. Respiration can not be arrested, because it increases tension throughout the body. Stretching should feel good the whole kehossa.Venyttely is, especially for many men it boring and pointless, but it can easily be made a routine, for example, the evening news time, may well stretch out on the couch or even carpet on the ground. Remember, however, a quick warm-up first! You can also try the many peaceful exercise of species, such as Pilates or yoga, they help the muscles stretch and bow. Flexibility Stretching increases muscle elasticity. One of the stretch take a ½ -3 minutes. Muscle elasticity in order to keep the muscles, reducing the risk of injury, and will bring flexibility in the limbs.
Stretching Quantities: 2-4 x 30-180 sek.Ennen training, stretching after a warm-up. Then stretch päälihakset quickly, ie the duration of a single stretch of about 5-7 seconds.
Stretching Quantities: 2-3 x 5-8 sek.Harjoittelun after stretching is performed immediately after your workout. In this case, stretching the muscles at the right scale and triggered his muscular tension. Another 1-2 hours after your workout would be good to stretch out again.
Stretching volumes: (immediately after the workout:) 1-2 x 3-5 sec. (1-2 h after training:) 2-4 x 30-90 sec.