All about stretching at home. Stretching - what is it? Types of Stretches and Exercises Preload Principle

Ballistic training is commonly used by athletes to develop explosiveness and strength. By accelerating and releasing weight into free space, the athlete's body recruits fast-twitch muscle fibers, which are directly responsible for growth and strength. Ballistic movements require the central nervous system to coordinate and produce the most force in the shortest amount of time.

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Jump Squats

Squat jumps build strength, speed and strength and improve your rate of force development. High speed movement will fire up your nervous system, increasing neural output and muscle recruitment. To perform a squat jump, start in a proper squatting position and jump vertically from the floor, returning to the starting position in a controlled manner. They can also be used at the beginning of leg training to improve performance.

Push Presses

The push press is similar to the military press, except that the movement starts at the feet. Start in a standing position with the barbell at collar bone height supported in your hands. Do a quarter squat, quickly dip, then explode to a full hip extension. As you begin to finish your leg, focus on pressing into it like a shoulder press. Once the bar passes your forehead, completely block the bar above your head. All joints from the floor to the wrists should be fully engaged and the weight locked overhead.

Kettlebell exercises

Kettlebell exercises build strength and endurance, improve cardio, and improve grip. Basic movements like the swing, snatch, and clean and snatch work the entire body right away. Many traditional ballistic exercises can be performed with kettlebells in addition to specific kettlebell movements such as swings.

Before incorporating ballistic movements into your training, it is best to build strength with closed chain movements. Improve your form and technique before moving on to more advanced positions or loading up on weight exercises. Work with a trainer or experienced trainer to ensure each exercise is performed correctly. If for any reason you experience any pain, stop the exercise immediately and seek medical attention.

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 and professional. But knowing its basics and mastering the recommended exercises, you can become an expert in this without even leaving home.

For those who play sports, stretching is an integral part of training; for others, it can become part of a wellness complex.

Stretching is done:

Before starting a workout, in order to prepare muscle groups for further loads.
After an intense workout, to stretch overworked muscles and eliminate “clogs.”
As a separate system of exercises aimed at obtaining a specific result (to do the transverse or longitudinal splits).

Depending on the expected results, the set of stretching exercises, the intensity of their implementation and the time allotted for this 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 is not to overdo it! All exercises should be performed without severe pain, with controlled loads, and even more so at home, without the supervision of a specialist.

Static stretching

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. Exercises of this type are characterized by the use of your 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.

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 towards the legs, trying to reach the toes with our hands using the weight of our own body.
We perform this until a feeling of stretching (not pain!) appears in the popliteal region of the legs, after which we fix this position and smoothly return to the starting position.

Dynamic stretching

Performed with controlled effort. If during the previous exercise you take your hips with your hands and with gentle movements pull your torso towards your legs several times, then this will correctly be characterized as dynamic stretching for beginners.

Example of dynamic exercises for stretching the shoulder girdle

Standing, feet shoulder-width apart. The arms are bent at the elbows and raised at shoulder level.
We extend our arms and make several swings with our arms behind our back. We return to the starting position. The exercise can be done in combination with body rotations.

Passive stretching

These exercises are similar to static exercises, but instead of your own weight, the strength of your partner is used during stretching. Stretching is performed at home, but with the help of a person familiar with the principles of stretching.

Example of passive stretching exercises

Sit on the mat with your feet together. We do a slow tilt using body weight.
In the extreme position, the partner, resting on your back, forcibly tilts your body towards your legs until a feeling of stretching appears in the popliteal area.
The leg muscles 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 first perform static or dynamic muscle stretching. The exception is professional dancers or athletes, for whom these movements are familiar.

Example of ballistic stretching exercises

We stand straight, feet together or slightly apart. From the starting position, we bend with amplitude jerks, using body weight to bend as deeply as possible and reach our toes with our hands. Legs are straight at the knees.
We stand slightly leaning forward, resting on our knee with one hand, and with the other we make rotational movements with maximum amplitude clockwise and counterclockwise. The arm is as relaxed as possible (like a whip), we try to rotate using the shoulder and body movements.

Neuromuscular stretch

It consists of alternating 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 exercises, but are simpler and do not require outside supervision. The essence of the exercises is to alternately stretch and tense the muscles. Isometric stretching is similar to isometric exercises: static poses slowly replacing each other.

Example of isometric stretching exercises

Sit in the starting position for the splits, leaning on your hands.
After a pulling sensation occurs in the groin or popliteal region for a few seconds, without changing posture, strongly strain the leg muscles.
After relaxation, we continue to stretch. During one exercise, you need to perform the “stretch-tension-relax” cycle several times.

Isolated stretch

Isolated active stretching is suitable for stretching individual muscles. This is a great post-workout stretch. This type is especially suitable when a separate muscle group is trained or the emphasis is on a separate large muscle. This group of exercises is performed mainly with the help of improvised means (jump rope or rope), but it is better not to do it at home, without much experience and without the supervision of an instructor.

Do the splits? No problem!

Many people associate the word “good stretching” with the ability to lift a leg while standing and do the splits. This is indeed a very good stretch, but to do the splits (especially the cross splits) you need to start with an ordinary split on the floor. In addition, the ability for beginners to do the splits depends on the individual characteristics of the body, age and gender (presumably women have more elastic ligaments and therefore it is easier for them to do the splits than men).

War dance rehearsal in China

Twine can be longitudinal or transverse. In order to do the splits correctly and avoid leg injuries, you need to:

Do the exercises systematically, at least 3-4 times a week, and spend at least 30 minutes on the entire complex.
Use several types of stretches. It is better to start with static exercises, gradually accustoming the muscles and ligaments of the legs to this position.
Begin 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 warm-up.
Avoid pain in your joints! If a similar problem occurs even with light loads, then it is necessary to stop training until the cause is determined.
Don't force things! Perform the movements correctly, avoiding severe pain. The maximum allowed is that when performing some exercises, slight pain appears in the stretch areas in the second half of the session.
It is recommended to sit on the longitudinal split first, since it is easier than the transverse split. But this depends on individual characteristics, so focus on the twine that you find more convenient.

System for Beginners

1. Warm up. Performed before any workout to warm up the muscles. To warm up properly, you need to spend only 5-10 minutes doing basic exercises: turning your head, jumping and running in place, squats, swinging your legs and arms. Lack of warm-up and working 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 bending towards your legs and forward, trying to reach your chest to the floor. Knees straight, toes pulled towards you.
One leg is in front of you, the other knee rests on the floor. We bend forward and try to rest our hands on the floor on both sides of the straightened leg. We change legs.
Legs on the splits to the starting position. Hands on both sides of the body. Leaning on your 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.
Lunge, extend the toe of your back leg and place the bottom of it on the floor. Do not bend your knee, keep your back straight. Change legs.

To do the cross splits, we focus on the following stretching for the leg muscles:

Leaning on our palms, we spread our legs as wide as possible, with our feet pointing 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 a self-massage of your feet.

The time that will need to be spent doing the splits can range from one to six months and, above all, will depend on the characteristics of the body and the intensity of training.

Spinal stretch at home

The same system is used for stretching the spine 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;
heart disease or defects;
blood pressure problems, blood clots;
diseases of bone and joint tissue, hernias.

All exercises involving bending forward, backward and to the sides are suitable as stretching exercises for the spine. Properly performed stretching does not injure the spine, but this requires an individual approach.

Stretching in the pool

From the point of view of dry terminology, exercises for developing flexibility train completely different qualities. They, explaining simply, teach our nervous system not to interfere with the position that any human body, sufficiently warmed up, can already assume. This point of view has been scientifically proven. This type of exercise includes not only what we call “stretching,” but also a number of calisthenic, gymnastic, strength and kettlebell (ballistic) movements. So why are many very physically strong people familiar with the concept of “available amplitude”, and, despite systematic training of other physical qualities, are not as flexible as, for example, yogis or gymnasts with acrobats? In fact, not all people are anatomically predisposed to splits, hip-to-floor squats and other things that we look at with surprise on sports Instagram. The so-called flexibility is influenced by such constants as the length of the limbs, the mobility of the joints (to some extent it develops), the length of the ligaments, and the predominant type of development of muscle fibers. And in yoga and gymnastics, nevertheless, remain physically predisposed to them, and not everyone else.

A popular misconception is to “pull” an adult as in dancing, fixing him in a static stretch, for example, spreading his legs to the sides, and in this way trying to increase mobility in the joints.

In fact, the majority of people who have not worked on developing flexibility are prevented from achieving any impressive results by simple small mobility in the joints. Therefore, the so-called dynamic stretches (not to be confused with “springs” in an extended position) are what a complex for developing flexibility should begin with. Typically, ballistics also affects the cardiovascular system, allowing you to increase your heart rate, warm up your body and achieve greater mobility in a shorter period of time.

Before any dynamic complex, cardio warm-up is recommended, preferably at exercise bike or ellipsoid to avoid shock loading, but increase your heart rate. Warm up enough to lightly sweat, for most people this is about 10 minutes at a free pace.

shins, hip, knee joints in a small amplitude, shoulders and wrists in a natural small amplitude;
shins, hip and knee joints in a deep accessible amplitude;
shoulders in a deep accessible amplitude;
transition to static stretching, more focused on stretching the muscles rather than increasing mobility in the joints.

Ballistic exercises for developing flexibility for a beginner can be like this:

swing a weighted gymnastic ball to chest level. The movement begins with moderate flexion at the hip, knee and ankle joints. The legs are spread wider than the shoulders, the ball is on the floor where the barbell would be. deadlift. They grab the projectile from both sides, lift it off the ground to the “knee-mid-shin” level (the available level is determined by the degree of rounding of the back; while the back is straight, the level is accessible; if it’s rounded, you need to bring the ball higher, closer to the knee), and by extension at the hip joint (swing the pelvis forward), bring the ball to chest level, perform the reverse movement, and repeat for 1 minute. Then you need to rest for about 15 seconds and repeat the exercise in 3-4 rounds with the same rest period;
pushes of a weighted gymnastic ball. The same starting position, the ball lies between the legs, the stance is wide but comfortable. Bend your knees and hips and lower yourself down, keeping your back straight. We grab the ball from both sides, straightening the working joints, stand in a stance, and take the ball onto the chest. Using a gentle pushing movement (the shins and knees work, the pelvis bends slightly), we bring the ball above the head. The protocol is the same - a minute of work, 15 seconds of rest;
swing the ball from the level of your lowered hands behind your head. For this job, you need a ball that can be grasped at shoulder width. For most women this is big fitball. If the width is not enough, you can simply stretch a jump rope or towel in your hands. A straight swing is performed to the level “from the pockets behind the head”, while the grip is adjusted individually - it should not be so narrow as to impede movement in the shoulder joint.

Static exercises to develop flexibility

In health fitness, it is not recommended to perform static exercises for flexibility with “springs” or, especially, to “push” the body into the desired position with the help of a partner. Statics is performed either after complex strength training, or after “ballistics” or any joint gymnastics. It is enough to “pull” each muscle group for about 30 seconds.

Tilt from a straight stance

Stretches the entire back surface of the body. It is necessary to bend your knees while standing straight so that there is no excess tension in the back of the thigh, then with a straight back, bend at the hip joint and fix the stretch.

Bringing your knees to your chest while lying down

From a supine position, alternately bringing the knee to the chest while holding it with your hands at an accessible depth. The movement deepens the stretch in the back of the body and helps increase mobility in the hip joints.

Raising the knees to the sides while sitting

From a seat on the floor, take the following position - bend your legs at the knees, bring your feet to your feet, and spread your knees to the sides to an accessible depth, while your back is straight, and your hands hold your feet.

Standing anterior thigh stretch

From a standing position, grab the foot of your right leg with your right hand, gently push your pelvis forward, and pull your heel towards your right buttock. You can hold on to any support with your left hand for balance.

Stretching the chest and abs

From a prone position on your stomach, bring your arms behind you (or use a towel to ease the discomfort in your shoulders by gripping it at a comfortable width), tuck your stomach in, and lift your head and chest off the floor. Gently maintain the stretch.

Usually people do not have the desire to specifically engage in stretching, because it does not have such a dramatic effect on appearance as, for example, regular strength training. You can do without additional ballistic exercises for a while, and perform only basic stretches for the main muscle groups, if instead of classic strength training in the gym you choose kettlebell fitness, or fitness based on movements from weightlifting. These types of training in themselves increase the mobility of the major joints.

Classic flexibility training that can be attended at any club includes yoga, stretching, body balance, tai chi and Pilates. Classes using these systems combine static tension in the muscles with stretching. They are usually more versatile and suitable for a variety of health problems. However, in any case, the best option is to select flexibility exercises with the help of a professional trainer. However, the imbalances in our bodies are unique, and some things should only be done after receiving appropriate advice regarding their safety.

Video lessons for developing flexibility

Especially for – fitness trainer Elena Selivanova

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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 greatly exceeds 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 performing power training, the athlete's muscular strength can be applied against athletic equipment such as athletics blocks, exercise balls, barbells, weights, or rubber bands. The result is an explosive movement as the athlete's force exceeds the resistance of the sports equipment. Thus, the use of these devices to develop power refers to the ballistic training method.

During a ballistic action, the athlete's strength is expressed dynamically through resistance from the beginning to the end of the movement. As a result, the projectile moves 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 a throw. To move the projectile the maximum possible distance, the athlete needs to develop maximum speed at the moment of throwing.

Rapid ballistic application of force is possible as a result of rapid recruitment of fast-twitch muscle fibers, high fiber firing rates, 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 oppose their rapid contraction.

Depending on your training goals, 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 given day, then developing and improving power is a secondary goal. However, for speed-strength disciplines such as sprinting, track and field sports and martial arts, power development work is often planned immediately after the warm-up, especially in the later part of the preparatory phase due to the stimulating effects on the nervous system. typical for power training. The training parameters using the ballistic method 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 for faster contraction. However, the opposite is also true: when the muscles and central nervous system are fatigued and blockage prevails, it is impossible to effectively recruit fast-twitch muscle fibers. Thus, the problem arises of the athlete performing intense work before performing explosive power training. The athlete’s energy sources (ATP-CP) are depleted, energy becomes insufficient, and high-quality work is impossible due to easy fatigue and the difficulty of activating fast-twitch fibers. As a result, the athlete’s movements do not differ in power.

When using ballistic techniques, the main factor is the speed of action. The beginning of each repetition should be dynamic, and the athlete should try to continually increase speed as they approach the end 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 high 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, exercises should be performed only until the athlete manages to maintain the speed of movement. As soon as the speed decreases, 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 these fibers fatigue, speed decreases. Continuing work after reducing speed is useless, since from this point on there is no full activation of fast-twitch motor units, and the motor units involved adapt to slower work, which is undesirable for athletes whose goal is to develop power. Thus, flexibility of the central nervous system can be both a positive and negative factor in achieving a training goal. Adaptation is only effective if it results in improved performance for the athlete.

The load of ballistic training is determined by the standard weight of sports equipment. Gymnastics balls weigh between 2 and 9 kilograms, while power balls weigh between 1 and 16 kilograms.

For other power-related techniques, the number of ballistic exercises should be kept as small as possible to allow the athlete to perform more sets to achieve maximum power gains. In this case, the exercises should duplicate technical skills as much as possible. If the specified duplication is not possible, the trainer should select those exercises that use the main driving muscles.

For any power development technique that involves an explosive movement pattern, the rest period must be long enough to allow the athlete to fully recover so that he can perform subsequent sets just as well. In fact, since most ballistic exercises require assistance from a partner, the short rest periods between repetitions are often dictated by the situation at hand. For example, it may be necessary to bring a block, set it in place, and do a few test swings before returning the block 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. Example of a program that combines ballistic and maximal acceleration exercises

Exercise	A WEEK
Exercise	Week 1	Week 2	Week 3 *
1. Jump squats and throw a gymnastic ball from the chest
2. Throwing a gymnastic ball from behind the head back
3. Throw a gymnastic ball from the chest
4. Throw a gymnastic ball forward from behind your head
5. Throw a gymnastic ball to the side (on each side)
6. Throwing the ball from the chest with both hands followed by a 15-meter dash
7. Push-ups followed by a 15-meter dash

*Using a load that is greater than the load used 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 stage, the frequency increases (from two to four training sessions). The type of sport or sporting discipline should also be taken into account. The frequency of ballistic training is higher for speed-power sports compared to sports in which power is a secondary quality. Table 2 provides an example of a program that combines ballistic exercises and maximum acceleration exercises. This program has been successfully used by players in American football, baseball, lacrosse, soccer and hockey.

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What exercises can be called explosive?

From a methodology point of view, according to Schmidtbleicher, D. (1992). Training for power events, explosive muscle strength is the amount of force exerted in a limited time. This value, in turn, is determined by the rate of increase of force (SNS), i.e. the difference between the initial and final force divided by time.

Example - at the beginning of the movement (static pressure), the athlete exerted 800 N into the support (supporting the weight of his body), 0.2 seconds after the start of pressure, the force was 1800 N. The rate of force increase is (1800-800)/0.2 = 5000 N/s .
If we take different time intervals (0.1, 0.2, 0.5 s, etc.), then we can identify different SNS (early and late) in different areas.

In addition, different movements require different modes of muscle contraction. SNS can be measured isometrically, concentrically, eccentrically and plyometrically.

Therefore, it is important to know the applied side of the question - WHAT ARE EXPLOSIVE EXERCISES FOR? Since the available time, type of contraction, and also, of course, working muscle groups, joint angles, type and vector of load, etc. DIFFERENT in different movements.

So, what exercises can be explosive?

The answer is any! According to Louis Simmons, any movement can be explosive: to do this, just select a certain load, and arbitrarily try to perform the movement as quickly as possible!

Different movements require different loads to achieve maximum power output.

In research, I've seen explosive isometric ankle dorsiflexions (that's a toe-toe). Even if the object is motionless, and the muscle does not shorten (or even lengthen), there is a difference in forces, and time exists - which means there is an EXPLOSION!

Also, even the slowest 1RM squat will be “explosive,” it’s just that the degree of that explosion will be small compared to more explosive movements. Which ones?

1. Classic moves with explosive style

For example, a regular squat with a barbell can be explosive. It is enough to choose a load of 50-60% of 1 RM, and try to get up as quickly as possible.

The problem is that in the final phase of any classical movement the vertical speed is 0. That is, there is a deceleration phase, which is not present in sports jumps, accelerations, etc. Moreover, if in a 1 RM bench press this deceleration phase occurs in the last 23% of the movement, then at 80% of 1 RM this figure is 52% (more than half of the movement is braking). And even 45% of 1 RM gives 40-50% braking, even if the athlete performs them as powerfully as possible.

A partial solution to the problem is the use of combined resistance (for example, resistance bands). They, firstly, accelerate the eccentricity, which causes a greater stretch-contraction reflex. Secondly, they increase the load as they move towards the top point, forcing them to press harder and harder, and delay the braking phase. However, about 25% of the motion will still have negative acceleration.

2. Ballistic exercises

Movements such as jumping with a barbell/weight/without weights are classified as ballistic, or inertial. In them, the athlete with weights accelerates until they lift off the support, and then the movement occurs by inertia. In these movements, there is no braking phase (however, the joints are still braked to zero angular velocity so as not to be damaged).

Numerous studies show the effectiveness of such exercises for the growth of both parameters such as power, nervous system, and results in the vertical jump and other movements of this kind.

3. Weightlifting exercises

TA movements, in theory, can also be classified as ballistic, because have a phase of free flight of the barbell and the athlete. However, there is a difference, which is that after pushing out the barbell, the athlete begins to accelerate in the opposite direction (downward) to fix the barbell.

This forces the athlete to brake a little earlier than the barbell (they are no longer moving in space as a single system). This factor, as well as the slower speed than ballistic movements, puts TA movements at a slight disadvantage.

in different movements the strength, power and time of the concentric phase will be different

4. Plyometric movements

The plyometric regime is a fast eccentric, immediately followed by a fast concentric, with a minimal isometric phase in between.

In fact, both classic squats and bench press can be called “plio”, but the concentric (and especially eccentric) speeds are an order of magnitude lower.

Ballistic movements, especially those performed quickly and with adequate loads, already include more plyo mode.

However, real “plyo” is movements performed with the weight of your own body, or with small weights, for example, standing jumps, running jumps, multi-jumps, projectile throwing, etc.

There are slow plyo (movement time over 250 ms) - standing vertical jumps, throwing a metball, and fast plyo (100-250 ms) - running jumps, depth jumps, sprints.

Such movements are as specific as possible, since they imitate sports activity.

I think I've given you a brief overview of explosive exercises. How you can divide the load according to the size of the load, speed of movement, specificity, as well as what power, SNS, rigidity, and other terms are, you will soon be able to learn from