All the benefits of dynamic stretching in Skillathletic classes
When it comes to stretching, the stereotype of this exercise is that you maintain a firm position for a certain period. But is this the only way to do stretching? Not really. Among the various methods of improving flexibility, posture and joint and muscle mobility are various types of stretching: static, isometric, ballistic, PNF and dynamic.
What is dynamic stretching? How does it differ from static or ballistic stretching?
What is dynamic stretching?
Dynamic stretching is a type of stretching that is used especially in sports where it is important to maintain and improve your articular ROM (Range of Motion) during the execution of movements.
Unlike the ballistic one, in this type of exercise there are no rebounds or uncontrolled leaps, but movements with a wide range of movement, always maintaining the right motor control.
Dynamic stretching consists of repeating a series of movements slowly at first, then when you have reached a certain ease increase the extension and speed. The important thing is to learn to control the gestures well and, only afterward, to concentrate on the speed of action.
3 benefits of dynamic stretching
In addition to its muscle and joint benefits, this type of stretching is very useful because it significantly increases the heart rate, raises body temperature and speeds up blood flow. This type of stretching is recommended in the warm-up phase, to prepare us for training.
So, it is only used in the preparation phase in Skillathletic classes?
Absolutely not, dynamic stretching exercises can be found both in the preparation phase but also as real exercises within the workouts in the classes of Boost and Fast. As already mentioned, these exercises can raise our heart rate and for this reason, they are often presented within these classes as real exercises.
At the end of each Skillathletic class you will always find a recovery part of a few minutes, but if you want to optimize the results, dedicate other moments of your daily life to concentrate some stretching exercises. You can select a few to do in the morning before you start your day, or in the evening before you go to bed, to promote muscle and mental relaxation that will help you sleep more easily.
Dynamic stretching: 4 effective examples
A number of movements and exercises can be used for dynamic stretching. See below some of the most used in our classes:
– Exercises with mobility sticks
– Rotation movements
– Gaits inside the lane
– Exercises from yoga
1. World's greatest stretch
Step forward with your left leg and lower your body into a lunge. As you descend, place your right hand on the floor so that it is in line with your left foot.
Now bring your left elbow closer to the inside of your left foot and try to place it on the floor. move your left hand out of your left foot and lift it up by rotating it with your torso.
Try to follow the movement of the hand with your eyes. Then perform also from the other side. This is a must exercise that we find in many Skillathletic classes, especially Boost, Fast and Brave and will be a valuable ally both in the warm-up phase, to avoid contractures or tears to the muscles of the lower limbs involved, and in the recovery phase.
Lift your pelvis and think about leaning your heels towards the floor. The final position you should reach is yoga ‘s downward dog position. Hold this position for 5 seconds and then return to the initial position. Repeat 5-6 times.
Together with the plank toe touch, the plank to downward dog pose is useful in the warm-up phase to activate the muscles of the core and arms. If done in the recovery phase, it will be the litmus test of how rigid your body is. But don’t worry: if you train with perseverance and dedication, in the next Skillathletic class the pain you feel in your back femoral muscles will be a distant memory.
This exercise is useful to prevent problems in classes with very fast changes of direction, where skills such as agility and speed are trained more.
Starting in an upright position and keeping your legs taut, try to rest your hands on the ground by making a bending of the torso forward. Holding the legs outstretched, bring forward one hand at a time until reaching the position of the plank with arms outstretched. Now move forward in small steps until you reach the hands and then return to the starting position.
4. Sumo squat with rotation
Stand with your feet positioned at the width of your shoulders and your toes slightly rotated outwards. Perform a flexion of hip-knees and ankles until you reach a squat position, now grasp with both hands the foot of each side.
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