Muscle strength can be applied in different ways against different types of resistance. If the amount of resistance is equal to the amount of force applied by the athlete, no movement occurs: this situation is typical for isometric exercises. If the amount of resistance is less than the force applied by the athlete, the barbell or other equipment moves quickly or slowly: this situation is observed when performing isotonic exercises. And if the force applied by the athlete is much greater than the amount of external resistance (for example, when working with a gymnastic ball), a dynamic movement occurs in which either the sports equipment or the athlete’s body is transferred: this ballistic exercise.
When conducting power training, the athlete's muscle strength can be used against sports equipment such as athletics blocks, gymnastic balls, barbells, kettlebells, or rubber cords (harnesses). The result is an explosive movement, as the strength of the athlete exceeds the resistance of the sports equipment. Thus, the use of these devices for the development of power belongs to the ballistic training methodology.
During the performance of a ballistic action, the strength of the athlete is dynamically expressed through resistance from the beginning to the end of the movement. As a result, the projectile travels a distance proportional to the force applied against it. Throughout the movement, the athlete must apply significant force in order to continuously transfer acceleration to the equipment or sports equipment, which ultimately leads to the throw. To move the projectile to the maximum possible distance, the athlete needs to develop maximum speed at the time of the throw.
Rapid ballistic force application is possible as a result of rapid recruitment of fast twitch muscle fibers, high rate of fiber activation, and efficient intermuscular coordination between agonist and antagonist muscles. Over the years of work, the athlete learns to perform forceful contractions of the agonist muscles, while the antagonist muscles are in an extremely relaxed state. This optimal intermuscular coordination maximizes the performance of the agonist muscles, since the antagonist muscles do not counteract their rapid contraction.
Depending on the goals of the training, ballistic exercises may be scheduled after the warm-up or at the end of the training session. For example, if technical and tactical work is scheduled to be performed on a certain day, then developing and improving power is a secondary goal. However, for speed-strength disciplines such as sprinting, athletics and martial arts, power work is often planned immediately after the warm-up, especially at a late stage of the preparatory stage due to the stimulating effects exerted on the nervous system, typical for power training. The training parameters according to the ballistic technique are shown in Table 1.
Table 1. Ballistic training parameters
* A smaller number is for more exercises and vice versa.
The quality of explosive power training improves when the athlete does not experience physiological fatigue. A rested central nervous system can send more powerful nerve impulses to working muscles to contract them quickly. However, the reverse is also true: when muscles and the central nervous system are fatigued and blockage predominates, it is impossible to effectively recruit fast twitch muscle fibers. Thus, there is a problem of the athlete doing intense work before doing explosive power training. The athlete's energy sources (ATP-CF) are depleted, energy becomes insufficient, and the performance of high-quality work is impossible due to easy fatigue and the difficulty of activating fast-twitch fibers. As a result, the movements of the athlete do not differ in power.
When using a ballistic technique, the main factor is the speed of performing actions. The start of each repetition should be dynamic and the athlete should try to constantly increase the speed as they approach the final phase of the movement or the moment of the throw. As a result of this application of force, more fast-twitch motor units are recruited. The most important element is not the number of repetitions. Again, the athlete is not required to perform a large number of repetitions to increase power. The determining factor is the speed of the movement, which is determined by the speed of muscle contraction. Thus, the exercises should be performed only until the athlete manages to maintain the speed of movement. As soon as the speed decreases, the repetitions should be stopped.
The speed and explosive manner of performing exercises is ensured only when a large number of fast-twitch fibers are involved. When fatigue of these fibers occurs, the speed decreases. It is useless to continue to work after a decrease in speed, since from this moment there is no full activation of fast-twitch motor units, and the motor units involved adapt to slower work, which is undesirable for athletes who set the goal of developing power. Thus, the flexibility of the central nervous system can be both a positive and a negative factor in achieving the goal of training. An adaptation is only effective if it leads to an improvement in the athlete's performance.
The load of ballistic training is determined by the standard weight of sports equipment. The weight of gymnastic balls ranges from 2 to 9 kilograms, while the weight of power balls ranges from 1 to 16 kilograms.
For other power development techniques, the number of ballistic exercises should be as small as possible so that the athlete can perform more sets in order to achieve maximum power gains. At the same time, the exercises should duplicate technical skills to the maximum. If this duplication is not possible, the trainer should choose those exercises that involve the main moving muscles.
For any power development technique characterized by an explosive manner of movement, the length of the rest break must be sufficient for the athlete to fully recover so that he can do subsequent sets just as well. In fact, since most ballistic exercises require the help of a partner, short breaks between repetitions are often due to the prevailing situation. For example, it may be necessary to bring the block, set it in place, make some trial swings before the block is returned to the first athlete. This process may take 15-20 seconds, during which the first athlete can rest. For this reason, when performing ballistic training, the number of repetitions can be higher compared to other training methods.
Table 2. An example of a program that combines ballistic exercises and exercises for the development of maximum acceleration
|
Exercise |
A WEEK |
||
|
Week 1 |
Week 2 |
Week 3 * |
|
|
1. Jump Squats and Chest Throw | |||
|
2. Throwing a gymnastic ball from behind the head back | |||
|
3. Throwing a gymnastic ball from the chest | |||
|
4. Throwing a gymnastic ball from behind the head forward | |||
|
5. Throwing a gymnastic ball to the side (on each side) | |||
|
6. Throwing the ball with two hands from the chest, followed by a jerk of 15 meters | |||
|
7. Push-up followed by a jerk of 15 meters | |||
* Using a load that exceeds the load applied in the previous week.
The frequency of ballistic training per week depends on the stage of training. During the late stage of the preparatory phase, the number of such training sessions should be small (one or two training sessions); during the conversion phase, the frequency increases (from two to four training sessions). The type of sport or sports discipline should also be taken into account. The frequency of ballistic training is higher for speed-strength sports compared to sports where power is a secondary quality. Table 2 gives an example of a program that combines ballistic exercises and exercises for the development of maximum acceleration. This program has been successfully used by players in American football, baseball, lacrosse, football and hockey.
Pay special attention to exercises ballistic mode of muscle work. The main ones are: volitional emphasis on elastic movements, the use of inertia (for example, swinging a projectile in throwing), increasing the requirements for elasticity of the muscles of the lower extremities by increasing the height from which the athlete jumps, weighting his weight with special simulators, etc.
Widely use special exercises equipped with a combination of yielding and overcoming modes of muscle work, for example, jumping exercises, repulsion after landing in deep jumps, the same with a load, jerk-braking exercises, etc. They are quite effective (Fig. 50).
At the same time, more effective exercises are also needed, selectively aimed at improving the ballistic work of muscles. In such exercises, the most important is the reduction of the time of transition from one mode of muscle work to another in terms of stimulating the manifestation of elastic properties.
The desired effect, in particular, can be achieved by applying four variants of the ballistic method.
In the first - after stretching and tension of the muscles in the conditions of overcoming some resistance to movement, a special device, dropping this resistance, allows you to create an instant transition to their reduction.
The second option is similar to the first, only stretching and tension in this case, the muscles are achieved by more powerful resistance. After triggering the descent, the movement will occur at a higher speed than in the first variant.
In the third option, a device is required that allows you to create stretching and tension of the muscles with an increased load against the usual one, and to produce the final effort under light conditions. For example, a javelin thrower takes a run and prepares for a throw with a projectile weighing 2 kg, and after the trigger is triggered and most of the load is released, the weight of the athlete at the moment of the final effort is only 600 g!
The fourth option can be attributed to exercises with powerful magnets, in which the magnitude of the attractive force, and hence the separation, is regulated by the size of the iron plate - the projectile. Of interest are exercises using electromagnets (electromagnets as external resistance were first used for sports purposes by A.D. Novikov).
The ability to regulate the intensity of the magnetic field and the use of triggers make it possible to widely vary the parameters of the ballistic mode of muscle operation. When the voltage is switched, the powerful attracting force is replaced by the throwing of the projectile, which makes it possible to stimulate the speed of the athlete's reverse movements (Fig. 51).
Special ballistic exercises at different stages of sports training
It must be said that the maximum work of the muscles in the ballistic mode requires their preliminary strengthening through strength and stretching exercises. The first stage of the preparatory period is especially suitable for this.
In particular, it is important to strengthen the muscles through special ballistic exercises performed in a very large volume, but with a moderate and somewhat higher intensity.
This will create a special foundation, allowing on its basis to significantly increase the level and effectiveness of movements performed in the ballistic mode with maximum effort.
Such a foundation should be laid in the second stage of the preparatory period.
ballistic exercises with maximum intensity should be applied to a small extent at the end of the preparatory period and much more in the competition.
In the competitive period, it may be appropriate to alternate stages with an increased number of special ballistic exercises and devoted mainly to work of a strictly competitive nature.
At the stage of direct precompetitive preparation before the climax competition, the use of special ballistic exercises should be limited, since they can contribute to an unnecessarily high increase in nervous excitability.
Overcoming mode of muscle work
Since the effectiveness of sports actions is determined primarily overcoming mode of muscle work, it should be the main thing in the development of strength. At the same time, in the yielding mode, one can show strength of 120-140% or more relative to the maximum. This is of great interest in learning to exercise such tremendous power. However, the progress in the development of strength in this mode is somewhat lower than in the overcoming one (A.S. Medvedev, A.N. Vorobyov). It is believed that the greatest effect in developing the ability to exercise strength can be achieved with a yielding-overcoming mode, including the use of muscle elasticity.
The term "ballistic training" refers to a specific technique for lifting weights. You are accelerating the weight (with careful control of the power of the thrust) instead of lifting it at a constant speed. This technique is designed to work with relatively heavy projectiles, so the weight doesn't really move all that fast. But the very attempt to make it move faster leads to a number of interesting consequences:
1. It creates variable resistance. Why? Because you are actually stronger on one stage of the lift than on the other, due to the difference in movement mechanics (the gain in strength is called the "leverage effect"). When you are stronger, the projectile speeds up a little more. But a weight that accelerates is heavier than one that doesn't accelerate at all, or doesn't accelerate as much. Therefore, the projectile is heavier when you are stronger and less heavy when you are weaker. This is variable resistance.
2. It activates the maximum number of fast twitch white muscle fibers, which are larger (about 22%) and stronger than slow twitch red muscle fibers.
3. It creates a permanent balance on the verge of failure. Muscles grow when they are given tasks slightly beyond their current capacity. When you try to push the weight up, there is a limit to how much acceleration you can achieve. Your muscles refuse to lift weight faster. So instead of MTBF by the end of the series, you are actually teetering on the brink of failure during each rep.
Ballistic training should be done primarily for exercises that involve large muscles or muscle groups, such as bench presses, barbell shoulder presses, or barbell squats. You should work with a weight that allows you to do about 10 repetitions under normal conditions. Since the accelerated projectile is heavier than the normal projectile, you can do about 7 repetitions using the ballistic method. In addition, the ballistic method requires a slightly different technique than when lifting weights at a constant speed:
1. Lower the weight as usual, at a constant speed. Pause at the bottom of the trajectory, then push the projectile up, smoothly accelerating it through the entire range of motion.
2. Continue the series not until the moment of complete failure, but until partial failure - that is, when you are no longer able to accelerate the projectile and can only slowly raise it. When using the ballistic method, there is no point in crossing this line.
3. Rest adequately between sets (1 to 2 minutes). White muscle fibers take longer to recuperate than red fibers, and in ballistics, these are the fibers you develop.
Stretching is something that is inherent in us by nature. If you remember the situation when, after sitting at the computer for a long time, you suddenly want to stretch, or almost the same movements in the morning, while still sitting on the edge of the bed, then this is stretching the spine at home. Of course, she is far from competent, professional. But knowing its basics and having mastered the recommended exercises, you can become a specialist in this without even leaving your home.
For those who play sports, stretching is an integral part of training, for the rest it can become part of a wellness complex.
Stretching is done:
- Before starting a workout, in order to prepare muscle groups for further stress.
- After an intense workout, to stretch overworked muscles and eliminate "cloggedness".
- As a separate system of exercises aimed at obtaining a certain result (to sit on a transverse or longitudinal twine).
Depending on the expected results, the set of stretching exercises, the intensity of their implementation and the time allotted for this also change.
There are 7 types of stretching. It is worth paying attention to the fact that not all of the listed types can be performed at home. For example, proprioceptive and isolated stretches are performed only under the supervision of a specialist. Types of stretch marks:
- static;
- dynamic;
- passive;
- ballistic;
- neuromuscular (proprioceptive);
- isometric;
- isolated.
The most important thing in stretching (stretching) is not to overdo it! All exercises should be performed without sharp pain, with controlled loads, and even more so at home, without the supervision of a specialist.
Static stretch
Static stretching is one of the simplest and safest and is recommended for beginners. It can be done without the supervision of a specialist and without improvised means. This type of exercise is characterized by the use of its own weight and soft, smooth movements that alternate with a frozen (static) body position lasting from 10 to 60 seconds. This is a good pre-stretch for ligaments and muscles.
An example of static leg stretching exercises
- From a sitting position, slowly bend over trying to put your head on your knees.
- To do this, we smoothly pull the body to the legs, trying to reach the socks with our hands using the weight of our own body.
- We perform until there is a feeling of stretching (not pain!) In the popliteal region of the legs, after which we fix this position and smoothly return to the starting one.
Dynamic stretch
Performed with controlled effort. If, during the previous exercise, take your hands on the hips and gently pull the torso to the legs several times, then this will correctly be characterized as dynamic stretching for beginners.
An example of dynamic stretching exercises for the shoulder girdle
- Standing, feet shoulder width apart. The arms bent at the elbows are raised at shoulder level.
- We unbend our arms and do a few swings with our hands behind our backs. We return to the starting position. The exercise can be done in combination with body rotations.
Passive stretch
These exercises are similar to static ones, but instead of their own weight, the strength of a partner is used during stretching. Stretching is performed at home, but with the help of a person familiar with the principles of stretching.
An example of passive stretching exercises
- Sit on the mat, feet together. We do a slow tilt using body weight.
- In the extreme position, the partner, resting against your back, forcibly tilts your body towards your legs until a feeling of stretching appears in the popliteal region.
- The muscles of the legs are relaxed at this moment.
Ballistic stretch
This type of stretching is not recommended for beginners, but is quite suitable for people with experience. It can be freely done at home, but before this group it is better to pre-perform static or dynamic muscle stretching. The exception is professional dancers or athletes, for whom these movements are familiar.
An example of ballistic stretching exercises
- We stand straight, legs together or slightly apart. From the starting position, we do inclinations with amplitude jerks, using the body weight to bend as deep as possible and reach our toes with our hands. Legs at the knees are straight.
- We stand, slightly leaning forward, with one hand we lean on the knee, with the other we make rotational movements with a maximum amplitude clockwise and counterclockwise. The arm is as relaxed as possible (like a whip), we try to rotate with the help of the shoulder and body movements.
Neuromuscular stretch
It consists in alternate contraction and passive stretching of the corresponding muscle groups. This type is recommended to be done only under the supervision of a specialist, so it is not recommended for beginners to use it at home.
Isometric stretching
In principle, these exercises are partially similar to proprioceptive ones, but are simpler and do not require extraneous supervision. The essence of the exercises is the alternating stretching and tension of the muscles. Isometric stretching is similar to isometric exercises: slowly changing static postures.
An example of isometric stretching exercises
- Sit in the starting position for the twine, leaning on your hands.
- After there are pulling sensations in the groin or popliteal region for a few seconds, without changing the position, we strongly strain the muscles of the legs.
- After relaxation, we continue to stretch. During one exercise, it is necessary to perform the “stretch-tension-relaxation” cycle several times.
Stretch isolated
Isolated active stretching is suitable for stretching individual muscles. This is a great stretch after a workout. This type is especially suitable when a separate muscle group is trained or an emphasis is placed on a separate large muscle. This group of exercises is performed mainly with the help of improvised means (rope or rope), but at home, without much experience and without the supervision of an instructor, it is better not to do it.
Do the splits? No problem!
The word "good stretch" is associated with the ability to stand up to raise the leg and do the splits. This is really a very good stretch, but in order to sit on the twine (especially the transverse) you need to start with an ordinary twine on the floor. In addition, the opportunity for beginners to sit on the twine depends on the individual characteristics of the body, age and gender (presumably women have a more elastic ligamentous apparatus and therefore it is easier for them to sit on the twine than men).
Military dance rehearsal in China
The twine is longitudinal and transverse. In order to properly do the twine and do without leg injuries, you must:
- Do exercises systematically, at least 3-4 times a week, allocate at least 30 minutes for the whole complex.
- Use several types of stretching. It is better to start with static exercises, gradually accustoming the muscles and ligaments of the legs to this position.
- Start serious stretching at the end of the day only after warming up the muscles (strength or dynamic exercises). In the morning, you can get by with a 5-10 minute workout.
- Avoid pain in the joints! If a similar problem occurs even with small loads, then it is necessary to stop training until the cause is clarified.
- Don't force things! Perform movements correctly, avoiding severe pain. Maximum allowed - when performing some exercises, the appearance of mild pain in the stretch marks in the second half of the session.
- It is recommended to sit on the longitudinal twine first, as it is lighter than the transverse one. But it depends on individual characteristics, so focus on the twine that seems more convenient to you.
System for beginners
1. Warm up. Performed before any workout to warm up the muscles. To properly warm up, you need to spend only 5-10 minutes doing elementary exercises: turning your head, jumping and running in place, squats, swinging your legs and arms. Lack of warm-up and work on "cold muscles" can lead to serious consequences.
2. Static exercises:
- (see example of static exercises)
- Take a sitting position and spread your legs as wide as possible, alternately leaning towards your legs and forward, trying to reach the floor with your chest. The knees are straightened, the socks are pulled towards us.
- One leg in front of you, the other knee rests on the floor. We lean forward and try to rest our hands on the floor on both sides of the straightened leg. We change legs.
- Legs on the twine to the starting position. Hands on both sides of the body. Leaning on our hands, we slowly try to straighten both legs at the knees (if the previous exercises are difficult, then it is better to start after 2-3 sessions). We change legs.
- To lunge, stretch the toe of the leg behind and put its lower part on the floor. Do not bend your knee, keep your back straight. Change legs.
To sit on the transverse twine, we focus on such stretching for the muscles of the legs:
- Leaning on the palms, we spread our legs as wide as possible, the feet should be directed forward.
3. Dynamic exercises. All previous movements are performed in dynamic mode.
4. At the end of training, you can use isometric exercises (see Example of isometric exercises).
5. After class, it is useful to do self-massage of the legs.
The time that will need to be spent to sit on the twine can range from one to six months and, above all, will depend on the characteristics of the body and the intensity of training.
Stretching the spine at home
For stretching the spine, the same system is applicable as for stretching the legs. But to start intensive exercises for the spine, make sure that you have no contraindications, which include:
- the presence of inflammatory processes in the body;
- disease or heart disease;
- pressure problems, blood clots;
- diseases of bone and joint tissue, hernia.
As stretching exercises for the spine, all exercises related to bending forward, backward and to the sides are suitable. Properly performed stretching does not injure the spine, but this requires an individual approach.
Stretching in the pool
Stretching is one of the most underrated forms of fitness. It is most commonly associated with simple exercises such as “leaning forward and touching your toes with your hands”, so its value is often underestimated, depriving yourself of the benefits of such a warm-up.
In the process of growth and aging, changes occur in muscle tissue. Incorporating stretching into your regular workout schedule will ensure even muscle growth along the fibers and increase flexibility levels. This will give you the ability to move in any direction with ease and give you more energy to perform various actions.
In addition, stretching helps to achieve:
- Increase joint flexibility
- Improved circulation in muscles and joints targeted by stretching exercises
- Increased energy levels as increased blood flow brings in more oxygen and glycogen
- Improvements in motor coordination
- Increases in speed and strength
There are seven different types of stretching exercises, and although some of them overlap and some are part of the standard workout routine, they are nothing new, but it's best to take a closer look at them and figure out what they do.
Active stretching
Leg swings to the side, a typical element of active stretching
In active stretching, you take a certain position and hold it only with the help of your own agonist muscles (primary movers). To hold the body in the desired position, the agonist muscle groups have to tighten, while the antagonist muscles begin to stretch. For example, a stance characteristic of martial arts in the position of a side kick promotes stretching of the adductor muscles (adductors), increases the flexibility of the athlete's body and the height of the leg during impact.
The effect of active stretching is based on a physiological response called reciprocal inhibition. If any one muscle group is held in a tense position for a long period of time, then the muscle groups opposite it do not need to remain tense, so they relax and stretch. Most often, the position needs to be held for no longer than 30 seconds, and sometimes results can be achieved in less than 10-15 seconds.
Active stretching is widely used in yoga. Martial artists and ballet dancers also use it heavily. Active stretching techniques improve performance in most sports.
Passive stretching
An example of passive stretching is the well-known twine
Passive stretching is a form of stretching ideal for performing with a partner. In this case, it is necessary that the body remains completely passive, and all actions are performed with the application of an external force (with the help of a partner). If training is performed without a partner, body weight and gravity are used as an external force. For this reason, passive stretching is also called relaxed stretching.
An example of passive stretching is the well-known twine. By spreading your legs as wide as possible and releasing your body weight on them, you allow your feet to naturally slowly slide further to the sides. Studies have shown that passive stretching is ideal for muscle recovery after injury, as it is done gradually and requires some time for each position.
Static stretching
Static stretching is perhaps the most common type of stretching exercise. In this case, it is necessary to hold the body in positions that require tension, but do not cause discomfort, for about 10–20 seconds. This type of stretching is often used as part of a regularly performed warm-up in various sports, since the body is not subjected to extreme stress during static stretching. This has led to the misconception that stretching should be done during the warm-up to prevent sports injuries and that stretching improves athletic performance.
In 2013, three unrelated research projects addressed this issue from different perspectives. In the first study, published in the Scandinavian Journal of Medicine & Science in Sports, it was found that the inclusion of static stretching in the warm-up complex reduces muscle performance and causes instability in their work, which can lead to an increase in injury rather than reducing it.
A second study published in the Journal of Strength & Conditioning Research found that static stretching performed as part of a warm-up resulted in an immediate reduction in muscle performance. These findings were supported by a third study published in the same journal, which found that the long-term benefits of pre-workout static stretching exercises were marginal at best.
Isometric stretching
An example of isometric stretching: “pushing the wall”
Isometric stretching is a type of stretching that involves the resistance of muscle groups caused by isometric contractions of the stretched muscles. Examples of isometric stretching: “pushing the wall” to warm up the calf muscles, bending forward with your foot on the bar and trying to reach your head to the knee, as well as stretching the biceps, resting your straight arm against the wall and applying force to it.
There is some evidence that isometric stretching performed over a long period of time contributes to the development of muscle hypertrophy (increase in volume). This is due to the fact that in this type of stretching, the resistance of muscle fibers is involved.
Dynamic stretching
In dynamic stretching, weak swings are used, with the help of which the body and limbs perform a full range of movements. Since dynamic stretching increases the speed of the exercise gradually, and the range of motion remains within the comfort zone, this type of stretching is most often recommended for use as a warm-up.
For golfers, boxers, martial artists and ballerinas, dynamic stretching is part of the standard intensive training complex. In 2011, the European Journal of Applied Physiology published the results of a study in which scientists found that dynamic stretching improves performance in sprinters and other hard-training athletes.
Program for dynamic stretching from the site darebee.com (Clickable picture)
Dynamic stretching training program
Another study published in 2012 in the Journal of Sports Science and Medicine compared the benefits of dynamic versus static stretching for hard training athletes. It turned out that athletes who used only dynamic stretching in their warm-up showed better results than those who performed static stretching exercises. However, the greatest increase in the range of motion (ROM) was demonstrated by athletes who combined both types of stretching. This suggests that the best results can be achieved by composing a mixed warm-up complex.
Ballistic stretching
Ballistic stretching is a type of stretching that uses jumping and jerky movements. This form of stretching is strongly discouraged by the American Academy of Orthopedic Surgeons and is considered one of the most common causes of warm-up injuries.
Ballistic stretching exercises should not be started without an adequate warm-up, as they push your body out of your comfort zone. The use of ballistic stretching as a warm-up is unacceptable. Ballistic stretching after a good warm-up is widely used by martial artists, ballet dancers and gymnasts in order to increase the comfortable range of motion and increase the flexibility of the body.
Research on ballistic exercises shows that when performed after a core workout or as a stand-alone routine, they help increase range of motion and improve performance. Martial artists, gymnasts and dancers know this very well.
PNF stretching
PNF stretching (Proprioreceptive Neuromuscular Facilitation) is a set of stretching techniques that help expand both active and passive range of motion and provide a significant increase in flexibility.
A study published in the journal Animal Science found that post-moderate-intensity stretching (including PNF stretching) helped to stimulate muscle growth, resulting in increased strength and muscle size.
As for the warm-up complexes, PNF-stretching is more suitable for them than other options, since it uses resistance to the applied force, after which the muscles relax, and then re-stretching occurs. This makes it possible to achieve an increase in the flexibility and strength of the joints through the stimulation of four separate, sometimes overlapping reactions: autogenic inhibition, reciprocal inhibition, stress relief, and the theory of pain blockers. All of this is explained in detail in a study on the benefits of PNF stretching published in the Journal of Human Kinetics.
When is stretching necessary?
If you use stretching to warm up before training, choose dynamic or PNF, all other types are performed after training, when the muscles are properly warmed up. Stretching can also be done in the form of an independent training complex, performed on a specially allocated day.
The bottom line is that stretching is definitely needed and will always help to achieve better results, but you should carefully choose when to do it and what kind of stretching to prefer. Nobody forbids you to do various stretching exercises, and not just stick to one particular type. But do not forget to consider possible undesirable consequences in order to maintain the health and elasticity of your muscles.
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