The difference between dynamic stretching and static stretching. Which of the two methods is the best stretching training? Generally speaking, dynamic stretching is often used as a part of warm-up, and static stretching training is to increase the range of action.
1. Dynamic stretching: Dynamic stretching is to create stretching with the speed, strength and muscle strength of movement. Unlike static stretching, it does not stay for a while at the end of the action.
There are many similarities between dynamic stretching and trajectory stretching, but the difference is that it avoids rebound action, and many actions are related to specific projects. Arms circling, exaggerated kicking and unarmed arrow squatting are all dynamic stretching.
Arrow squat can dynamically stretch hip flexors, reduce muscle tension around hip joint, which is beneficial to competition. Dynamic stretching before competition is beneficial and can reduce muscle tension.
Tendon is positively correlated with muscle and tendon strain. According to some recent scientific research results, experts suggest dynamic stretching instead of static stretching before the game.
This is especially important for projects involving strength and explosiveness.
Is there a difference between stretching before and after exercise? Do some of the same stretching exercises, ok?
Let me say a few more words: stretching before exercise is unnecessary. It depends on the type of motion to determine the position and way of stretching. This concept is actually "warm-up", and the goal of stretching is "adding lubricant". It's like a sports car, which needs lubrication, but adding too much lubricant will easily reduce power transmission and increase the risk of injury.
It is also true that there is dynamic stretching before exercise (but don't do vibration stretching again). At present, the popular view is that stretching does not play a major role in the whole warm-up process.
Stretching after exercise belongs to "relaxation" and is a necessary means to promote the recovery of sports system. The general requirement is "full stretching", not only the moving part, but also the core should be stretched for a longer time, or combined with the foam shaft.
How to distinguish static stretching from dynamic stretching
The difference between dynamic stretching and static stretching
Which of the two methods is the best stretching training?
Generally speaking, dynamic stretching is often used as a part of warm-up, and static stretching training is to increase the range of action.
1. Dynamic stretching:
Dynamic stretching is to create stretching with the speed, strength and muscle strength of movement.
Unlike static stretching, it does not stay for a while at the end of the action. There are many similarities between dynamic stretching and trajectory stretching, but the difference is that it avoids rebound action, and many actions are related to specific projects.
Arms circling, exaggerated kicking and unarmed arrow squatting are all dynamic stretching. Arrow squat can dynamically stretch hip flexors, reduce muscle tension around hip joint, which is beneficial to competition.
Dynamic stretching before competition is beneficial and can reduce muscle tension. Tendon is positively correlated with muscle and tendon strain.
According to some recent scientific research results, experts suggest dynamic stretching instead of static stretching before the game. This is especially important for projects involving strength and explosiveness.
What should I do if I stretch so much?
There are mainly three kinds of stretching movements, namely static stretching, dynamic stretching and PNF stretching.
1. Static stretching
Static stretching is a popular stretching method at present. Static stretching is to slowly stretch muscles, tendons and ligaments until they feel a certain pain, and then keep this posture for a period of time, about 20~60 seconds. The stretching of each muscle should be repeated three or four times.
Static stretching used to be the main content of warm-up before exercise, but scientific research shows that static stretching before exercise will affect strength, muscle contraction, balance and reaction time, so we suggest static stretching after exercise.
2. Dynamic stretching
Dynamic stretching is stretching by using the speed, strength and muscles of exercise. The most typical action is the chest-expanding exercise we do on the physical education class. A muscle part can be stretched like this for a minute or two and repeated two or three times.
According to the latest scientific research results, experts suggest that dynamic stretching before exercise can improve muscle strength, flexibility, balance and coordination. This is especially important for projects involving strength and explosiveness.
3.PNF stretching
PNF stretching (proprioception neuromuscular stretching) was first used to treat all kinds of neuromuscular paralysis patients, and it was not used as a stretching method to improve muscle flexibility for normal people until recent years. Its advantage is that it can effectively increase muscle strength and relieve fatigue. The disadvantage is that this method needs the help of peers and the guidance of theory and technology.
Do I need to warm up before doing dynamic stretching? The book recommended to me is about dynamic stretching which can be used as a means of transportation.
Warm up before doing any exercise. Warm-up is easy. You can feel the muscles moving after jogging 1 minute. The body is slightly hot. As a recovery action after strenuous exercise, stretching exercise is used to prevent muscle strain and joint injury. Therefore, exercise and fitness is generally to warm up first-start exercising. Accelerate. Sweat a lot. Stretching exercise. Rest allows the body to cool naturally. Then take a bath. You go directly to watch the video of "Crazy" online. As the deepest fitness video in the world. Go to the post bar of insanity. Its aerobic exercise usually lasts about 40 minutes, followed by 15 minutes of warm-up exercise. Take a break for 30 seconds. Stretch for 3 minutes and rest for 30 seconds. 10 minutes to accelerate the exercise and rest for 30 seconds. After eight minutes, I call it the * * * stage. At this time, the body is close to the limit and the heart rate is high. Can consume a lot of heat. Finally, stretch for 3 minutes. End.