duminică, 21 noiembrie 2010
Stretching Scientifically
Stretching Scientifically | 618 MB
Without a doubt, the most common questions I'm asked is; "What's your view on the latest scientific studies and research findings in regards to stretching?"The short answer is; "They all make for interesting reading, but I don't put a huge amount of confidence in them." Let me explain why.Most of the studies I've reviewed attempt to determine the effects of stretching on injury prevention. This is a mistake in itself, and shows a lack of understanding as to how stretching is used as part of an injury prevention program.
Stretching, by itself, will not prevent injury. In fact, stretching can cause injury if certain precautions aren't taken.Plus, it's not just a flexibility problem that can lead to injury. It could be a strength imbalance. It could be a stability or balance problem. It could be a proprioceptive imbalance. It could have to do with postural imbalances. It could have to do with physical imbalances like leg length differences. Or, it could simply be a matter of trying to do too much, too soon.
Stretching is just one very important component that assists in reducing the risk of injury. The best results are achieved when stretching is used in combination with other injury reduction techniques.Stretching and its effect on physical performance and injury prevention is something that just can't be measured scientifically. The effects of stretching are very hard to measure and all the studies that I have seen are nothing more than anecdotal studies. Meaning the results achieved, or not achieved, are simply that persons perception of what has improved or not improved.
Cursuri Stretching video -Ultimate Flexibility: Stretching for Martial Arts Sang H. K
Cursuri Stretching Video -Ultimate Flexibility: Stretching for Martial Arts Sang H. Kim (Stretching pentru Artele Martiale)
Achieve Ultimate Flexibility in 20 minutes a day! Based on his bestselling book Ultimate Flexibility, Sang H. Kim has created a series of 20-minute stretching workouts that you can follow at home to increase your flexibility and tone your body. Each of the three workouts - easy, moderate and intense - gives you a total body stretch with a special focus on the muscles commonly used in martial arts training. You also get an introduction to stretching, tips on getting the most out of your workouts, exercises to improve the height and power of your kicks, and a bonus 7-minute workout that focuses on stretches for high kicks and splits. If you re ready to dedicate 20 minutes a day to improving your flexibility, this DVD is for you.
Cursuri Stretching Video -Ultimate Flexibility: Stretching for Martial Arts Sang H. Kim (Stretching pentru Artele Martiale)
Vă doresc sa deveniti supli si flexibili in miscari cu antrenamentul de stretching!
Cursuri Stretching Maximum Stretching-Nikki Berwick
Cursuri Stretching video -Maximum Stretching-Nikki Berwick (Stretching Maximum)
Learn to take you flexability to the max. Become more supple and limber without injury.
In order to stay healthy, to prepare the body for a continuous effort, or to gain suppleness, stretching is the reference activity. Nikki Berwick, English champion in artistic martial arts, presents her personal Stretching method. Thanks to her method and to your commitment, your body will gain suppleness and wellbeing.
Learn to take you flexability to the max. Become more supple and limber without injury.
In order to stay healthy, to prepare the body for a continuous effort, or to gain suppleness, stretching is the reference activity. Nikki Berwick, English champion in artistic martial arts, presents her personal Stretching method. Thanks to her method and to your commitment, your body will gain suppleness and wellbeing.
Cursuri Stretching Maximum Stretching-Nikki Berwick
Va doresc sa deveniti supli si flexibili in miscari!
luni, 26 iulie 2010
10 lucruri pe care trebuie sa le stii despre stretching
1. Este recomandat ca programul de stretching sa includa sesiuni de minim 15 minute, de doua sau trei ori pe saptamana. Cel mai indicat moment al zilei pentru a face acest tip de exercitii este atunci cand ne simtim in forma, mai ales intre orele 14-16, cand flexibiltatea noastra atinge punctul optim!
2. Mediul in care se desfasoara sedinta este important! Asigura-te ca incaperea este bine aerisita, dar calda (cel putin 20 grade C), iar muzica - relaxanta (spre deosebire de fitness, unde fundalul sonor trebuie sa fie cat mai antrenant).
3. Chiar daca exercitiile sunt aparent "blande", aceasta nu inseamna ca trebuie ingnorata perioada dedicata incalzirii. Aceasta este esentiala! Este timpul sa iti amintesti de ce faceai in scoala primara. Cele aproximativ 10 minute de la inceputul fiecarui antrenament trebuie sa contina un mix de exercitii de incalzire a tuturor incheieturilor pana la nivelul degetelor combinate cu cateva miscari aerobice (o bicicleta, joc de glezne, sarituri cu sau fara coarda). Rolul este de ridicare a temperaturii corpului pentru a creste fluxul de sange de la nivelul muschilor.
4. Exercitiile se executa incet, cu muschii bine intinsi dupa ce au fost bine inclaziti. Nu te gandi la serviciu, la probleme ramase nerezolvate. Pentru a te bucura pe deplin de beneficiile acestui tip de miscare, fiecare exercitiu trebuie efectuat de minim doua ori si maxim cinci ori, pe fiecare parte.
5. In cele cateva zeci de secunde (intre 10-30 de secunde) cat trebuie sa dureze fiecare exercitiu de stretching , concentreaza-te pe miscare, pe fiecare grupa de muschi lucrata si pe efectele sale tonice si relaxante. Fa o pauza de 10 secunde intre exercitii. Concentrarea e importanta, deoarece daca lucreaza si mintea la un loc cu corpul, efectul va fi garantat!
6. Stretchingul pune mare accent pe respiratie! Practicarea sa iti va aminti (daca va fi cazul) sa respiri corect. Asadar, inspira adanc pe nas si expira de doua ori mai lung pe gura, constientizand in acelasi timp contractia abdominala. In modul acesta si cei astmatici vor beneficia de imbunatatirea calitatii respiratorii.
7. O persoana care nu a facut miscare de mult timp va descoperi ca este destul de putin flexibila, iar in timpul primelor sedinte, exercitiile o vor pune in situatia in care va resimti din plin fiecare intindere. Nu dispera, rezultatele nu vor intarzia sa apara!
8. Importanta este si ordinea de executie; se va trece treptat din partea superioara a corpului spre trenul inferior, executandu-se cate 1-2 exercitii pentru fiecare grupa musculara. La cele facute din picioare, genunchii se flexeaza usor pentru a proteja mai bine coloana.
9. Dupa un set de exercitii la sol, revenirea in picioare nu se face brusc, ci prin cateva minute "intermediare" de relaxare in sezut.
10. Trebuie sa tii cont de faptul ca unele posturi pot fi usor incomode daca nu chiar dureroase. Nu se face nici o fortare articulara, ci se progreseaza lent. Daca apare brusc o senzatie dureroasa ascutita, opreste-te! Vei relua antrenamentele in alta zi.
Va doresc sa deveniti supli si flexibili in miscari !
vineri, 16 iulie 2010
Abonați-vă la:
Postări (Atom)