Good stretching, joint flexibility and elasticity of the tendons and muscles ensure proper muscle formation. The higher the specified parameters, the less the likelihood of injury during training.
Instructions
Step 1
To tighten the muscle corset, improve the relief, it is necessary to master exercises that work to increase flexibility and stretching. One without the other is not very effective and even dangerous. The greater the amplitude along which the joint can move, the higher the flexibility, the more elastic the muscles and tendons.
Step 2
To develop flexibility, you need to perform movements with full amplitude, using each joint. Some sports provide for the active development of some areas of the body, while others begin to lag behind. For example, gymnasts have a very flexible spine, while tennis players have a shoulder joint. It is advisable for the lay athlete to work on all muscle groups. Over time, well-stretched elastic ligaments will become excellent helpers in mastering the most difficult exercises, which will allow you to develop further in sports.
Step 3
Stretching the muscles is essential for the full development of joint flexibility. It also increases the elasticity of the muscles. With dosed stretching, muscle fibers increase in length. You must train carefully, gradually increasing the load. Here it is important to consciously control stretching, only in this case training will lead to the formation of conditioned reflexes, which will be provided by an improvement in the transmission of nerve impulses. As a result, all muscle cells will be better supplied with oxygen due to improved blood flow. So, one of the rules of proper stretching is to slowly, consciously do the exercises.
Step 4
Beginner athletes should base their training on static stretching exercises. At the time of performing the set, you need to linger in the position that provides the maximum length of the muscle being worked out. These exercises are not difficult to perform. Stretch the muscle slowly, fix your position for a minute, and then return to the starting position. The likelihood of injury during such work is minimal.
Step 5
Trained athletes can work according to the "ballistic stretching" method - this is the execution of powerful, very fast and abrupt movements. As a result, the muscles contract reflexively in a very short period of time. These exercises include quickly touching your toes when bending over. Without preliminary warming up and professional training, the athlete is guaranteed to receive an injury to the joint and muscle, which was severely stretched before contraction.
Step 6
Exercises to increase muscle elasticity should be performed not before, but after training, since stretching temporarily weakens the muscles, the entire effectiveness of subsequent exercises will also be reduced.
