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Stretching
is an important component of muscular
fitness for beginning and advanced trainers
alike. Good flexibility has the following
benefits:
- Allows
your muscles to work in a greater range
of motion.
- Can
prevent injury
- Can ease
muscular pain.
- Helps
speed recovery.
- Is a
good way to cool down after weight training.
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There
are three main types of stretching:
Static,
Ballistic and PNF
(Proprioceptive Neuromuscular
Facilitation).
- Static
stretching is the standard
stretch and hold method. Static
stretching is the safest and most
useful form for weight-trainers.
- Ballistic
stretching,
which is harder on the muscles,
involves using momentum to stretch
the muscles.
- PNF
stretching
is a more advanced technique that
involves exerting muscular force
against something (a person giving
resistance, for example) then
immediately stretching the muscle
that was exerting the force.
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- Stretching
can be done before the workout,
between sets and after the workout.
- When
stretching before the workout,
do so only lightly as the muscles
are not warmed up yet and therefore
not as pliable.
- In
between sets, try stretching out
the muscle group you're working
to speed recovery.
- Immediately
after your workout, when your
muscles are warm and limber, is
the best time to stretch for improving
your flexibility.
- Hold
stretches for 2 to 3 sets of 20
to 60 seconds each to get the
full benefit. Holding for less
than 20 seconds will give you
a temporary increase in range
of motion while stretching for
20 or more seconds affects the
plastic, permanent aspect of the
muscles and connective tissue.
- Do
not stretch past the point of
pain and do not do stretches that
are dangerous or cause pain.
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There
are a tremendous number of stretches that
are safe and effective. Here are a few
simple stretches you can do:
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