Stretching is not going to be a glamorous topic, but you will find that, as well as saving you time and effort, stretching could save tendons and muscles, help you prevent trauma and ensure optimal performance session after session.
You can think of it as the change of the’ oil for l’ automobile: small tasks that have decisive effects to prevent breakdowns and ensure optimal engine operation.
Here 5 tips for optimal tuning.
THE RIGHT THING AT THE RIGHT TIME
DESCRIPTION
Static stretching is the classic method of stretching the muscle and maintaining the stretch position.
Studies show it can increase flexibility and strength and reduce cortisol release, which is an advantage since cortisol attenuates the’ action of testosterone.
Science, tuttavia, also demonstrates that static stretching before’ training may cause a drop in strength in the upcoming session.
SOLUTIONS
to) No static stretching before’ workout.
(b)) Do static stretching right after the weights.
(c)) You can do some static stretches, for example for the great backbones, between a series and l’ other or between an exercise and l’ other of the weight session.
STRETCHING DINAMICO
DESCRIPTION
It is not that stretching in general is not recommended before’ allenamento coi pesi, but only the static one.
According to research, dynamic stretching, with fast movements such as circles of the arms for the shoulders and jerks for the legs, can increase muscle power if performed before weights.
Many bodybuilders, Unfortunately, they tend to avoid such dynamic exercises, perhaps in fear that, waving and kicking, some might mistake them for the ones who go to the gym just for “tone” muscles with bodyweight gymnastics.
AND’ nonsense.
If dynamic stretching allows you to lift more weight, it's a tough thing.
SOLUTIONS
to) Before the weight session, perform dynamic stretches that prepare you for the planned exercises, for example dynamic pectoral stretching (standing with your arms in front of you, pull them back and then fast forward for 10 volte) before training the chest.
(b)) Dynamic stretching just before sets can also increase power.
For example, do some repetitions of jump squats (natural load) just before getting under the bar for a series of classic squats.
(c)) Ballistic stretching is a close relative of dynamic stretching: provides l’ running momentum, repeated in sequence, of static elongations.
Example: between a series and l’ other of leg curl, stretch the hamstrings with a series of stretches to touch the fingertips with the hands and legs extended.
In ballistic stretching care must be taken to avoid overstepping the’ safe range of motion due to the momentum imparted to the movement.
FIRST THE HEATING
DESCRIPTION
Bodybuilders believe in progressive training and sometimes tend to apply the same mentality “extreme” even stretching, trying to always increase the’ stretching or twisting a little more muscles and ligaments than last time. The result is predictable: rather than preventing injuries, as it should be, what stretching li causes.
SOLUTIONS
to) Regardless of the type of stretching practiced: dynamic, static or ballistic, you have to warm up starting with shorter movements to gradually get to more intense stretches.
(b)) In this subject, pain is not conducive to progress, but it indicates that you have gone far enough; if it is acute, you have gone too far.
(c)) Extreme stretching (stretching of the muscle bands) it can only be performed immediately after training a muscle group, when the muscles are pumped, and it is not to be regarded as a test of enduring pain. Stretch to the point of discomfort, as long as it is not very painful, and stop there.
THE RIGHT ELONGATION
DESCRIPTION
As each repetition includes a stretch and a contraction phase, some bodybuilders believe that maximizing l’ stretching is a way to increase the’ intensità . This is why they sometimes try to lower the dumbbells to the ground during dumbbell crosses or pull the bar to mid-trapezius in rear pull-downs.. Even great bodybuilders like Tom Platz (who sometimes stood on tiptoe in the lower position of the’ hack-squat, reaching to touch the platform with the knees) o Bertil Fox (which raised the elbows a lot at the end of the dumbbell curls) they exaggerated the movements. While it's hard to question Platz's quads or Fox's biceps, these stretches “extremes” they trained the calves of the first and the anterior deltoids of the second, probably by reducing the stimulus on what should have been the target muscles. For each exercise there is a’ appropriate range of motion: overcoming it shifts the strain on other muscles and / or risks damaging tendons, muscles and joints.
SOLUTIONS
to) Learn the appropriate range of motion for each exercise.
(b)) Stretch and contract deeply in each repetition, but always remaining within the’ appropriate width.
(c)) Do not stretch during weight training. Sometimes you can hold an unloaded Olympic barbell for ballistic hand stretches to your toes or a puck 2 kg for the circles of the arms, but always before the series and not during.
IF MR. OLYMPIA
DESCRIPTION
Just as you are tempted to skip this chapter, for sure you will be tempted not to stretch. Most bodybuilders tend not to pay him much attention, considering it at the most useful for killing time between a series and l’ other pull-down, rematori o calf-raise, but not deeming it worthy of 5-10 minutes of concentration before a workout (stretching dinamico) or after (static stretching). There is at least one bodybuilder who does not approve of this superficial approach, and is one that boasts a decent collection of Sandow. Nel corso degli anni, Jay Cutler has devoted a lot of time to yoga and plyometric training precisely because of their elongation and balance elements. From 2008 works with a stretching instructor who follows him in three weekly sessions from 30 minutes l’ a. If a sample of Mr. Olympia works hard to improve its flexibility, surely anyone else can find at least a few minutes to stretch before and after each workout .
SOLUTIONS
to) Learn dynamic and static stretching exercises for all muscle groups.
(b)) Regularly integrate dynamic stretching (before weights) and static (After) in your training regimen. If it helps you stick to the schedule, write down each exercise in the diary d’ workout, in this way it will be easier to vary the exercises and verify the effects on the progress of strength and muscle mass to adjust accordingly.
(c)) It may be a good idea to follow up there’ example of Cutler and doing some stretching even outside of the weight training sessions.
WHAT WE LEARNED
to) Static stretching is not recommended before weights, while you can do it later.
(b)) Before’ weight training, dynamic stretching is better, focusing particularly on the muscles you are about to train.
(c)) Stretching is not a measure of your ability to bear pain.
(d)) In body-building exercises, it is always advisable to adopt the’ appropriate range of motion, without over-stretching.
and) Find time to stretch both before and after weights, and maybe even in some separate session where you don't train with weights.