segunda-feira, 15 de outubro de 2018

Alongamentos sem dor?

https://www.active.com/walking/articles/what-is-active-isolated-stretching?page=1

Citando:
"What they don't know is that they should see a difference after they stretch and it doesn't have to be painful. Active Isolated Stretching (AIS) is a technique that helps people maximize the effectiveness of stretching without causing the sort of discomfort that keeps a lot of us away from it."

(...)
"His technique uses four basic principles:

Isolate the muscle to be stretched.

Repeat the stretch eight to 10 times.

Hold each stretch for no more than two seconds.

Exhale on the stretch; inhale on the release.

Seems easy enough, right? Let's look at some of the details that make AIS so effective.

How do we isolate a muscle to be stretched? Isolate the muscle to be stretched by actively contracting the opposite muscle. In other words, if you are aiming to stretch the hamstrings, (the muscles on the back of the thigh) you must first actively contract the quadriceps (the muscles on the front of the thigh). Then, the brain sends a signal to the hamstrings to relax. This provides a perfect environment for the hamstrings to stretch

What is the purpose for repeating each stretch? Repeat each stretch eight to 10 times in order to increase the circulation of blood, oxygen, and nutrients to the muscles being stretched. This technique will help you gain the most flexibility per session. "


(...)

"After a long hike, walk, or run, what are the problems that pop up and keep you from going out again? For most of us, it's the same patterns: sore muscles, old injuries, and new injuries. These things make it hard to go out and have fun while training."