The routines boring stretches before getting into the sport, or doing the training is certainly something that many people, including myself have always hated. So the question is – does stretching before exercise really help?
According to a study published in the Journal of Sports Medicine clinic is not. Well thank goodness right?
But wait … there must be a reason why he did all the races right? We think this in any way prevent or reduce the risk of injury, but it seems that the talks had not actually supported by scientific evidence.
In fact the only time a pre-exercise stretching routine has shown an advantage was when I was in association with a real warm up before stretching.
5 reasons why stretching before exercise is not to prevent injuries.
1. soft tissue injury is more likely to occur through immobilization.
Two. The muscle stretching exercises in the lengths are not needed, such as jogging saw no real advantage to stretch before exercising.
3. Most muscle strains are assumed to occur during the orbital motion of the exercise (repeat negative), and stretching does not enjoy this part of the movement.
4. The stretching can cause damage to the cytoskeleton. The cytoskeleton is a dynamic structure that maintains cell shape, protects cells often allows the movement of cells and plays an important role both in the intracellular transport and cell division.
5. Stretching seems to hide muscle pain in humans.
What should I do to warm up?
heat until the techniques are used primarily to increase basal body temperature and muscles are grouped into three categories:
Passive Heating will cause rise in temperature by external means. Examples include heating pads, liniments, saunas, etc.
The general increase in heating temperature of the body movements in general or specific. jumps are a good example of this type of heating.
The specific heat increases the temperature by using real parts of the body to be used in the proper exercise. A good example is when bodybuilders do a series of heating only the weight of the bar before adding patches.
The technique appears to be more effective specific heat of the three.
It is recommended that you do at least one or two rounds of warm-up for each body part that is on the train, even if you and the temperature of the core muscles and increase physical and mental repetition of this type of stretching is beneficial in promoting several levels.
As the warm, there are three types of stretching:
1. Ballistic stretching
Ballistic stretching uses the repetitive rebound. This type of stretching can be dangerous and should be avoided because it can cause muscle strain.
Probably the most common form of stretching, static stretching force to a degree (preferably only as slight discomfort) and position the muscles are held for an extended period.
proprioceptive neuromuscular facilitation (PNF)
This form of stretching can be used for more routine stretching subtype. FNP uses alternating contractions and stretching muscles.
These are not the only types of stretch there, but they are the key. You should always use a stretching routine that works best for you and your training.
The weight of scientific study behind it, the conclusion that stretching before exercise with a temperature increase is not effective accompaniment to prevent or reduce the risk of injury in the exercise.
Most fitness professionals agree that the pre-workout warm-up is much more valuable.
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