How to catch a forward split and why they need it
Sport And Fitness / / December 19, 2019
Why go on a forward split
The increase muscle elasticity reduces the risk of injury
With age, muscle fibers become less elastic, cross-linkages are formed in the muscles, which impede movement parallel fibers. In addition, over time, more and more muscle fibers are associated with connective tissue, which makes them hard, reduces the range of motion, and increases the risk of injury.
Stretching the muscles you remove the cross-connection, restoring the normal structure. During stretching stimulates the production of lubricating fluids in the tissues, which makes muscles more flexible.
Of great importance it has for the sport, which has jumps and quick cycles of muscle contraction and compression, such as football, basketball, CrossFit. For these sports need enough supple muscles and tendons to store and splashes out a high amount of elastic energyStretching and injury prevention: an obscure relationship..
If the athlete is not enough supple muscles and tendons, the requirements for energy absorption and manifestation will exceed the capacity of the muscles, which can increase the risk of injury.
Stretching improves circulation
In the course of the studyInfluence of passive stretch on muscle blood flow, oxygenation and central cardiovascular responses in healthy young males. It was proved that in the process of stretching increases antegrade and retrograde flow and venous hemoglobin concentration as compared with baseline.
After exercise increases blood volume and blood flow in the legs, regardless of the intensity of the stretch. Also, after the stretching remains increased retrograde blood flow, which improves tissue nutrition and beneficial effect on the muscles of the legs.
Stretching the iliopsoas muscle helps form good posture
The third reason to sit on the forward split - stretching the iliopsoas muscle.
People leading a sedentary lifestyle, this muscle is often shortened, which leads to poor posture - hyperlordosis the lumbar. A shorter muscle pulls the lower spine, due to which the amplified deflection in the back, and the abdomen is fed forward.
for stretching exercises will help stretch almost all the muscles of the legs, as well as the iliopsoas muscle that It will reduce the damage to the back and prevent back pain from spinal disc problems and hip joint.
How often and long to stretch to catch a forward split
Most scientists believe that 10-30 seconds - a perfect timeCurrent concepts in muscle stretching for exercise and rehabilitation. retention of static postures for flexibility.
At the same time, Dr. Kelly Starrett (Kelly Starrett) in his book «Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance »refers to the time interval of two minutes - that during this time the fascia time to adapt to the new length.
In his opinion I agree many coaches, e.g. American physiotherapist and yoga instructor Julie Gudmestat (Julie Gudmestad). She believes that during this time in the base material - a gelatinous matrix of connective tissue - the necessary changes in time to come.
To select the ideal time for themselves, guided by its capabilities.
If you can sit in the pose for two minutes - excellent. If not, alternate poses hold for 30 seconds with a little rest and make the four approaches.
Regarding the number of workouts per week, there is no restriction. You can do stretching every day - like after a workout, or separately from it (if you choose the latter option, be sure to follow the joint warm-up and a five-minute cardio to warm up muscles).
In the video below we have gathered a few exercises that can be performed:
- on the floor with the weight of his own body;
- on the dais: Choreographic machine in the room, the neck of the bar set at a certain height, the windowsill, the table;
- with a rubber band-expanders. Rubber bands - universal simulator with which you can perform strength exercises and stretch.
However, even daily stretching does not guarantee that you will quickly sit on the twine. On your flexibility is influenced by many factors: the elasticity of muscles, deformation capabilities fascia, neurological features (muscle memory and tolerance), and individual muscle architecture.
Do not try to do the splits without the support of the hands, when the muscles are not ready for this. So you risk to do the exercise correctly.
How to distinguish the curve splits and what he is dangerous
Curve forward split is quite simple to learn. Hips in it is not directed forward and to the side, knees bent.
If you can only hold such a position, it means that your muscles are not yet ready. Maybe it's not sufficiently stretched rectus femoris or the gluteus muscle.
Curve splits not only does not look as nice as the right, but can also cause back problems. If both hips are on the floor, and the iliac bone are directed forward, the body takes a direct position is naturally due to the mobility of the hip joint.
If you do not have enough mobility in the hip, thigh and back of the feet elevated above the floor, you're trying to straighten the body due to bending at the waist. During the depression created by the compression in the lower spine. If you have a problem with spineIt can aggravate them and cause pain in the lower back.
So do not get used to the wrong string. It is better to continue to expand, with a focus on the hands or the special blocks, but watch out for, so that the hips were directed straight ahead.
Also you can try to remove the restrictions, focusing on stretching the quadriceps and gluteal muscles. Several options for stretching the gluteal muscles was shown in the video. As for the rectus femoris, an exercise that will help you stretch it, is shown in the photos.
This exercise should be carried out after a good stretch hamstring. So you maintain balance in the body and do not mess up your posture, dragging one muscle group while maintaining the rigidity of the other.
Stretch often, then you are sure to sit on the right forward split.
see also🧐
- How to sit on the cross twine for 30 minutes a day
- How to make a complex of exercises for stretching after a workout
- 50 exercises to stretch the muscles of the whole body