Вероятно много от вас са виждали предавания и видео материали с жени, които правят упражнения за разтягане. Повечето от тях може да ви се сторят ненужни, но истината е, че стречинга – или още познат като разтягане, е много важна част за състоянието на мускулите и тялото при всички нас. Стречингът представлява серия от упражнения за разтягане на мускулите, сухожилията и обкръжяващите ги тъкани. Стречинга преди тренировка предпазва от контузии и спомага за оросяването на мускула.Редовното правене на стречинг е добра идея, за да отпусне мускулите и да ги направи по-еластични, съответно и вашето тяло по-свободно за движение.
Стречингът
- Издължава мускулната тъкан, като така изглежда по-стройна и обемна
- Спомага за по-добре изразените мускули
- Подобрява състоянието на мускулите, сухожилията и връзката между тях и нервната система
- Освобождава напрежението в ставите
- Предпазва от травми по време на тренировка
- Забързва възстановителния процес на мускула, чрез по-добър внос на хранителни вещества
- Помага при контузии и обездвижвания
- Увеличава пространството за растеж на мускула
- Премахва млечната киселина и предпазва от болезнени схващания на мускула
- Стречинга спомага за правилната стойка на тялото, тъй като повечето проблеми със стройната фигура са свързани с напрегността в дадени мускули и недостатъчната сила на други
Кога трябва да се прави стречинга
Отговора на този въпрос зависи от вашия избор и цел.
Ако правите разтягания преди тренировка, може да ги съчетаете с 5 минутно бягане, така ще загреете тялото си, и ще подготвите мускулите си за предстоящото натоварване. Разтягането е особено важно преди тежка силова тренировка, при която има голям риск за контузии поради тежките килограми, които ще вдигате.
Ако правите стречинг по време на тренировката, ще спомогне за по-лесното преминаване на течности и хранителни вещества в мускулите и ще освободи напрежението, така ще имате по-добри резултати в покачването на мускулна маса.
Добра идея е да се прави разтягане и след тренировка, по-този начин отпускате тялото и го освобождавате от излишното напрежение и „стегнатост“ която се е получила в мускулите в следствие на тренировката. Подобрява оросеността на мускулната тъкан, премахва натрупаната млечна киселина и спомага за възстановяването на мускула.
Важент момент за разтягане е сутрин след сън.Тогава вашето тяло е схванато от дългото лежене по време на сън и има нужда от раздвижване.
Видове стречинг
- Статичен стречинг – или още познат като пасивен, този тип разтягане се изпълнява посредством бавни движения. Разтягането на мускулите става в рамките на 15-30 секунди. След като стигнете крайната точка се връщате с бавно движение в начално положение.Този тип стречинг е насочен към обгъщащата мускула тъкан, ако имате по-еластична обгръщаща тъкан ще позволите на мускула да расте по-свободно.
- Активен стречинг – вид стречинг при които се изискват движения, без забавяне и спиране. Видове махове с ръце, наклони в страни напред и назад, завъртания и др. Този тип стречинг се прави с цел разтягане и подобряване на гъвкавостта на сухожилията и другите близкостоящи тъкани. Важно е да не прекалявате с упражненията за активен стречинг, когато усетите умора спрете, мускулът ще изгуби своята еластичност и ще попречи на стречинга. Може да използвате този тип стречинг за разгряване преди тренировка.
- Балистичен стречинг – този вид разтягане се използва рядко, и с повишено внимание. При него в крайната точка на разтягане се добавят допълнителни тласъци за доразтягане. Такъв тип разтягане може да увреди тъканта и трябва да не се прекалява.Конкретни стречинг упражнения може да видите в понататъчните ни материали.
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