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The basic stretch (stretch) can be divided into three types; static stretching, PNF stretching and convulsive text: Eric (eric@hknature.com)

Static stretching - users do not feel the pain at the situation, try Larsson muscle, then stay for about ten to sixty seconds. This method is considered to be able to adjust the muscle fiber activity, increase muscle length.

Convulsive stretch - so make repetitive muscle movements rebound, the muscles are stretched and quickly back to its original length. In theory, this method is by increasing muscle activity level, can stimulate muscle stretching neural responses to achieve muscle relaxing effect. But because in the process, it may make muscle strain, it has generally been abandoned ordinary people. Professional athletes and dancers to a large extent due to muscle activity, convulsive stretching still widely used.

PNF actions include :( a) after tightening relax, (b) holding position (and coaches fighting force) was relaxed, (iii) to tighten, loosen and then tighten the opposing muscle, (iv) reinforcement and other methods. PNF by stimulating the self-inductance is to accelerate the nerves and muscles communicate. In step one, athlete's muscle is first loosened, and he followed the isometric contraction of your muscles, then, Golgi tendon unit will be stimulated, causing the muscle inhibition and relaxation (Step I and II), followed by another by a coach to help him stretch (step II). After that, players wait long confrontation muscle contraction (Step Three), through reflex inhibition of the agonist will be further loosened. At this time, the muscles can be loosened to a wider range of activities (step four). Throughout the PNF training, step three can be regarded as the most effective and important part.

Before stretch to pay attention to the following points, to avoid causing injuries

1. You must warm up before stretching;

Jogging five to ten minutes so that the temperature increases, the muscles and tendons in a state of readiness, so the effectiveness of stretch will increase, but also can reduce the chance of injury but improper stretching.

2. reinforcement to maintain normal breathing;

3. Before exercise should stretch after the break and in the middle;

One tired after exercise, and even do not want to move; in fact, after exercise, although muscle aches, but still should again stretch, so the muscles can rearrange, hurry back to restore the normal state, the next time will be better conditions for muscle movement .

The stretch of action should be slow and gentle;

Do not be anxious fierce pressure or pressure. Reinforcement of purpose, is elastic and stretch muscles tendons, nerves stimulate the muscles and tendons feel nerve shuttle information bodies, and gradually increase the potential for extending and endurance.

5. Replace stretch the muscles;

For the same action, there may be many muscle groups together to form the same function synergistically complete the action; however, these muscles, because of different anatomical locations, you may need to rely on a different stretch action can be extended to one; in addition to synergistic muscles If the opposing muscle without some stretching, then a strong contraction; the direction opposite to the opposing muscle action must be peer reinforcement; if there are synergistic muscles stretch of the net, and in some extreme action of a possible summit would not be injured loss of balance, but also make it hurt.

6. The degree of stretching is going to feel a little "tension" or "acid", but definitely not to the extent of "pain".

There is "a sense of tension" or "acid", is muscle sensory neurons correctly reflect the effectiveness of the stretch; but stretching to the "pain" feeling, bordering the extent of injury will be very close. Successful warm-up stretch, a fun sport propeller, is to avoid the injured guard.

7. Using a "static type" stretch

Slowly feeling a little muscle pull "tension" or "sour", maintain 10-60 seconds, relax and then repeat the stretch action. Just be relaxed, there results; most taboo usually less tension and compression ribs, for the sake of quick and violent acute pressure, or applying an external force to help others; so long as undue force will instead cause harm.