What is flexibility?
Flexibility is a morpho-functional property of the musculoskeletal system. Depends on the mobility of its elements. It manifests as flexion, extension, rotation, circles and all the movements that allow the structure of the different joints. Flexibility depends on the ability of muscle to contract and expand and shorten or lengthen (stretch), and the ability to move joints as wide (joint mobility). In short we can say that flexibility is the union of these two things, joint mobility and muscle elasticity.
Why stretching?
stretches are designed to increase range of motion. A variety of beneficial stretches for swimmers, but some of us are others.Backward stretching more than can be taken before, during and after training, but preferably just after warming them.
The benefits of stretching are many, including:
* Reduce muscle tension and makes the body feel more relaxed.
* Help coordination by allowing freer movement and easier.
* Increases range of motion.
* Prevent injuries and muscle pulls.
* Improved performance of the workout, as your body gets ready for work. Makes it easier
* sports or physical activities.
* Develop body awareness.
* It helps release the body control the mind.
* Improved circulation and speeds.
How do stretches?
To stretch effectively and safely, keep these important rules:
As in all areas of movement at the heart of all techniques is the correct execution of the exercises.
The basis of this technique is the realization of static stretching, muscle tension maintained with no pain, working on sense of elongation, in a relaxed and focused on the muscles being stretched. We should never stretch
sharply, or feel pain, the feeling of stretching is what we feel and concentrate on it with the heightened state of relaxation possible.
Upon reaching a state of muscle tension in mild discomfort, which must hold between 20 and 30 seconds, he receives the voltage decreases with the passing seconds.
After stretching, slowly regains its normal position.
After this first stage and within the same year we can look with a smooth, relaxed increase travel a few centimeters and painless to maintain this "new" feeling of stretch for another 20 to 30 seconds. During
breathe slowly and controlled, while the latter has quietly, keeping the focus on exercise and the muscle groups that are being stretched.
Regularity and relaxation are important factors for good yields with this technique. Elongation levels can vary from day to day, if we work on the feeling of stretching and concentrated on it, never exceed our own limits.
Stretch every time you exercise, warming up and / or after workouts.
Take your time, haste does not bring more flexibility. Relax and enjoy the stretch. SUMMARY
* Achieve stretching position.
* Maintain the stretch between 20 and 30 seconds. * Never do
rebounds.
* Feel the sensation of stretching and stress reduction.
* After stretching, slowly regains its normal position.
* Do not hold your breath while stretching
The effect of cool-down:
Many people think that the cool-down is a waste of time because there is not any benefit derived from this activity. However, they are wrong. The neuromuscular system should recover gradually.
The cool-down can be done in the water swimming some laps in a relaxed, you can even take the opportunity to make a work of technical quality, such as technical exercises.
With the return to calm, we could define it as an ongoing activity at low intensity, and it will avoid extra pressure to the heart and a decrease in cramping and muscle soreness after exercise.
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