The owner of the most massive quadriceps in the history of bodybuilding, Tom Platz, could easily sit in a split, thereby refuting the conventional wisdom that large muscles are not compatible with flexibility. This is confirmed by the studies of scientists who once evaluated the flexibility of various athletes. The first place was rightfully taken by the gymnasts, the second went to the weightlifters, the third — representatives of wrestling and martial arts and the fourth — bodybuilders.
There is nothing surprising in this: weight training promotes flexibility, explains multiple bodybuilding champion, author of his own methodology and the book How to Build the Body of Your Dreams. Yuri SPASOKUKOTSKY and tells you how to do stretching.
Why dynamic stretching is preferable to static stretching
Stretching can be static or dynamic. For some reason, many people forget about the second and prefer to perform only the first, doing statistical exercises before strength training or in between sets. And as a result, they do not get the desired result — power indicators are falling.
- Extreme static exercises increase the risk of injury, as does regular
static stretching between sets. - Static stretching is necessary before doing squats or bench presses if there is mild discomfort in the shoulder joint.
Dynamic stretching involves the implementation of strictly controlled movements and reduces the risk of injury to muscles, ligaments, joints.
It has a positive effect on the nervous system, which further has a beneficial effect on strength indicators and provides a beautiful posture, easy gait and body flexibility.
Dynamic Stretching ;
- fills the muscles with blood, which contributes to their increase and volume;
- accelerates recovery of muscles.
Doing stretching, yoga or stretching your muscles yourself can cause injury. It will be right to do it under the guidance of a coach
If you want to be healthy: sit on the splits
One of the indicators of a good muscle stretch is the ability to sit on the twine, which you can learn to do in & nbsp; any age.
Healing effects of twine:
- improvement of blood circulation in all organs;
- development of the thoracic region and elongation of the spine;
- strengthening the muscles of the legs and abdomen;
- getting rid of body fat;
- prevention of varicose veins.
In order to learn how to do the twine, you will have to master a special complex, performing it at least four times a week, for 30 & mdash; 60 minutes. It includes: frontal and lateral leg swings, exercises lying on the stomach (such as "Frog"), stretching knees in a squat with a barbell. Also, some of them will require the help of a partner (for example, in cases where leg raises are performed to the side to stretch the outer or inner thigh).
Before performing the complex, it is necessary to do exercises aimed at developing the joints. Sumo style squats will help, with a little weight and in two trips: the first — with moderate amplitude, the second — with a significant And bending the legs, lying in the simulator. Two sets of 20 reps.
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