should include an effective fitness for a training program, these three main components, namely, strength training, endurance and physical conditioning and flexibility training. Of these three components of flexibility training is the most neglected, or perhaps completely neglected component. What is the flexibility and training What impact will that have on the performance of athletes?
When it comes to flexibility training, static stretching exercises for martial arts or gymnasticsPerforming before their actual training always come to mind. But referring to the formation of flexibility is not only stretching exercises. As we all know, the human body is composed of joints, such as the joints of the neck and spine, shoulder joints, elbows, hip joints, knees and ankles. These joints must be loose and not to allow a close to a mobile or flexible athletes. Static stretching exercises will loosen these joints to asome extent, but their main purpose is more to "stretching" of the various individual muscle groups, making them more "flexible" and less prone to injury. So from here we can deduce that the formation of flexibility comes in two forms, namely, static stretching exercises and joint mobilization. Some common examples of motion exercises are listed below.
Sports Fitness
Circling exercise neck (to loosen the joints of the neck):
Stand with your feet shoulder width apart and aHands on hips. Now turn your head in a circle from the back left, then right and finally to the front. Repeat for the desired number of repetitions and then do the opposite, for the same number of times, ie from right-back, then left and finally to the front.
Circling back exercise (to loosen the shoulder joint):
Stand with your feet shoulder width apart on the arms and the hanging loosely at the sides. Nowwithout bending your arms to raise before you, then up and then push them as far back as possible and then turn it down in front of the sides. Repeat the circular motion of the arms to the desired number of repetitions and then do the opposite, that is, before you throw straight into the arms as far back as possible, then up and eventually leaves in front of you down at your sides.
Bend forward and backward pressure (to loosen the shoulderJoints, chest and spine):
Stand with your feet shoulder width apart on the arms and the hanging loosely at the sides. I now come forward without bending your knees until your hands touch the floor. From this position, lift your upper body bent forward and straighten both arms straight in front and then in the head. When you reach the location of weapons in his head, bend your torso and arms extended as far back as possible. Fromthis position to the rear curved rocking both the upper body and arms stretched forward and then back down again until it touches the ground with his hands forward flexion. Repeat folding back and forth for the desired number of repetitions.
Sideways bending exercise (to loosen the joints of the shoulder, chest and spine):
Stand with your feet shoulder width apart on a straight and arms outstretched at your sides. Now, without bendingThe knees or twisting the upper body, bend your upper body straight and arms outstretched to touch on the left until your left hand on left thigh. Do this movement for desired number of repetitions repeat for the same number of reps for your right side.
Trunk Twisting (loosen the joints of the neck, shoulders, chest and spine) Exercise:
Standing with legs spread over a width of the shoulders and arms hangingfreely at the sides. Now, without bending your knees and feet firmly on the ground, rotate your upper body as much as possible to your left. Note that threw her arms horizontally to the left as it is on the left side. From this position, rotated to the left, turn your upper body now, as far as possible, on the right - both arms are thrown out horizontally on the right side, while you do this. Repeat for the left and right to exercise the desiredNumber of repetitions.
trunk rotation (loosen the joints of the neck, shoulders, chest and spine) for the year cube:
Stand with your feet shoulder width apart on the arms and the hanging loosely at the sides. With his feet planted firmly on the ground, bend forward arms hang freely. From this position, gently rock the upper body and arms to the left first round, then back as far as possible, then on the right side andFinally, back to your face. Repeat the cycle of trunk rotation exercise for the desired number of repetitions and then reverse the movement for the same number of times.
Hip Rotary year (to loosen the hip joints):
Stand with your feet shoulder width apart and your hands resting on hips. Now turn your hips first left, then on the front, then right, then back and back to the left. Repeat this circular rotatingHip operation for the desired number of repetitions and then reverse the movement for the same number of times.
Front Leg Raise (to loosen the hip joints):
Stand with your feet shoulder width apart on the arms and the hanging loosely at the sides. With your knees straight, raise your left leg in front of the highest possible, as does a front kick. Repeat for the desired number of repetitions and then switch legs.
Side Leg Raise(Go to loosen the sides):
Stand with your feet shoulder width apart on the arms and the hanging loosely at the sides. With your knees straight, just lift your left leg as high as possible on the left side, as if you kick on the left. Repeat for the desired number of repetitions and then switch legs.
Back Leg Raise (to loosen the hip joints):
Standing with legs spread over a width of shoulders and arms hang fromYour pages. With your knees straight, just lift your left leg as high as possible on the back, as if you do a back kick. Repeat for the desired number of repetitions and then switch legs.
Some examples of static stretching exercises, which are very popular with gymnasts and martial artists are as follows:
Split Side Stretch
With about 3 feet shoulder width apart, slowly lean forward until both palms flat on the floor. From thisThe position slowly lower your torso until your buttocks in contact with the ground. Note that you lower your upper body, both legs straight will have to be further subdivided on both sides - hence the "split page" name.
Split Side Bend Stretch
This stretch is a continuation of the stroke side split. Once a page split, just turn your upper body sideways to the left until it touches your faceleft thigh. Be sure to repeat this bend on the right side too.
Split Front Side Bend Stretch
This stretch is also a continuation of the stroke side split. Once a page split, just turn your upper body forward until your face hits the ground. Both arms should be stretched out and flat on the floor.
Front Split Stretch
With one foot forward and one step back (about shoulder width apart 2)slowly lower your torso until your buttocks are in contact with the ground. You can argue that both hands while you do this by placing both hands on the floor. Note that you lower your upper body, your feet will have to further divide each other, one after the other back and forth to be - hence the name "the first division. Be sure to change the position of feet, when you stretch.
FrontSplit bend forward Stretch
This stretch is a continuation of the earlier treaty divided the side. Once you reach a split front, just turn your upper body forward until his face touches the front thigh.
Bend one leg and the other section
Start with a crouch until the buttocks almost touching the ground. From the full squat, extend your right leg to the right and align it while the left leg is bent. Make sure that will notOperating in reverse also - from the change in straight leg and bent leg.
In addition to static stretching as described above, yoga is an excellent program for training flexibility. There are dozens of exercises and yoga poses, and it would be impossible to describe them all here.
For more information and illustrative graphics for this article, go to this site:
http://flexibilitytrainingforsportsfitness.blogspot.com/
Flexibility Training for sports and spa
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