Amongst the techniques used in sport training, one that has actually been utilized a growing number of recently is extending. The word, English in origin, is utilized as such in lots of other languages and it originates from the verb to stretch (significance, in this sense, ‘to make your arms, legs and body as straight as possible so that your muscles end up being tight and long’). More precisely, we discuss extending the muscles, the joints, the tendons, the ligaments, and so on.
Even before the term itself and the particular approaches got uniqueness, extending was utilized a lot, specifically in sports or activities which need an excellent movement of the joints and unique muscle flexibility (gymnastics, martial arts, ballet, and so on). The positions particular to hatha yoga provided motivation for the various motions practiced in extending, however these positions went through lots of improvements, simplifications and adjustments.
The most crucial impact of extending is flexibility of joints and muscles, which allows increased efficiency throughout the training. When extending ought to be presented in the training program, there are various viewpoints about the specific time.
Hence, there are authors who support the concept that extending is shown for both heating up and relaxation, and even for the primary part of the training. On the other hand, there is the viewpoint that extending should be done just in the relaxation faze, due to the fact that the motions that specify to it cause a state of relaxation that you do not desire at the start of the training. This state comes as an outcome of preserving the passive faze of the positions.
Anyhow, everyone concurs that extending requirements to be expected by basic heating up, in this manner the specialist will prevent tightening up of the muscles.
General heating up takes about 5 minutes and it consists of aerobic workouts. Extending muscles that have actually not been heated up may be hazardous for the stability of the muscle fibers, which might burst quickly.
When this type of motion is done throughout training, both weight and resistance training need to consist of extending; the efficiency will just increase.
Another factor for greater efficiency is the truth that a larger variety of intention systems are associated with the motion and they are set in motion quicker as soon as the volitional order is transferred, through the intention impulse, to the muscles. Provided the reality that the series of the motions is bigger, the sportsperson can cover larger ranges, bigger scopes, conserving, at the exact same time, energy, which is essential particularly in extremely requiring sports (sports, canoeing, and so on).
You can have an entire training just with extending workouts. This is not suggested: the muscles will rapidly get utilized to just unwind, without contracting, which can produce a particular misbalance.
Another possible unfavorable impact of overstated extending motions (over the physiological limitation of a joint) is laxity of the joints and even mishaps like sprains, dislocations, tightening up of ligaments or tendons, and so on). The primary joints (knee, shoulder, elbow, and so on) are secured not just by their own movement, however likewise by the flexibility of the muscles which surround them (periarticular).
In conclusion, extending need to be accompanied by other kinds of training so that the sportsperson will have a safe and total physical fitness program.
Amongst the approaches used in sport training, one that has actually been utilized more and more recently is extending. More precisely, we talk about extending the muscles, the joints, the tendons, the ligaments, and so on.
Hence, there are authors who support the concept that extending is shown for both warming up and relaxation, and even for the primary part of the training. On the other hand, there is the viewpoint that extending should be done just in the relaxation faze, since the motions that are particular to it cause a state of relaxation that you do not desire at the start of the training.