Flexibility.

WHAT IS THE FLEXIBILITY?

            Is the physical quality that allows us to make broad gestures with any part of our body. There are two fundamental components of flexibility:
1. Joints: it is the junctions between the bones and allows the skeleton can perform movements. Its function is essential, but not all joints have movement.
2. Muscles: they are responsible for producing human movement. They have the ability to contract and stretch, allowing more extensive movement.

WHO PRACTICE?

            In all sports because it is essential to successfully perform movements and also because it prevents our musculoskeletal injuries.

            HOW DOES YOUR BODY?

1. increases the path of the joint.
2. Increase the capacity of elongation of muscles, both tendon and muscle fibers.

HOW TO QUALIFY?

1. Dynamics: performing a seeking the maximum amplitude of a joint and muscle stretching maximum movement.
2. Static: when there is no significant movement

HOW CAN you do it better?

1. Dynamic Flexibility: they are exercises in which movements are performed throughout the tour taking advantage of the joint or several joints. They must be comprehensive, extensive and relaxed movements. It improves joint mobility, but can cause injury if done abruptly or without warming up properly so.
2. Static Flexibility exercises "stretch". This is to maintain a posture to get lengthen a muscle or group of muscles.

HOW TO EVOLVE?


            Flexibility is a quality involution, ie worsens with age. In the first years of life we ​​have our highest level of flexibility, but as we age decreases until reaching the age where most movements are very limited. His continued work makes this involution becomes slower, softer and not so pronounced.

FLEXIBILITY.

Specific heating:

- General warm over the following exercises:
    Foot movement up and down.
- With one leg in front and overlapping the other, stretch your legs and to move forward touching the toes.
- Lifting arms as opposed to trunk movement.
- Interlacing fingers and rotating wrists and hold.
- Similar to a hug, lock arms around the trunk and try to cross your fingers behind your back.

Session Time:

The time base of the session would be 50 minutes, but we must deduct the time spent in dressing rooms, heating and subsequent stretching to find the actual time of the session; Assuming we use five minutes before the costume meeting 8 minutes of heating, 4 minutes for stretching and costumes for 8 minutes shower and change of clothes, reduce the final time at 25 minutes for the session.

Exercises and Repetitions:

1. initial position lying, face up, legs will gather and raise your legs up until almost 90 ° and then slowly going down to break his legs stretched above his head, stretching them go down to the ground with the dropouts. We return to the starting position and after a couple of seconds we repeat the exercise 10 times.

2. Sitting on the floor with legs open as possible, with your arms trying to reach the tip of the beach, first right, then left and in the middle. Do 10 times each side.

3. We will use trellises for this exercise. We will stand in front of the trellis, place the heel, so who are left with completely straight leg, and we will rise gradually to about the waist. In each iteration we will upload one bar more than the previous until you start shooting, then we will endure and down. It consists hold each repetition at least 20 seconds without removing posture. 5 repetitions of this exercise will be made.

4. We open legs trying to put a label on each corner of the trellis, slowly we're getting to the trellis, so we exercise the flexibility of tendons, without forcing, but the limit. It is similar to the popular game called Espagal girls, but using a trellis as support and reference point. We endured the position 10 seconds every 5 repetitions.

1. try to touch the ankle of the right leg, while we have supported the sole of the left foot on the right thigh; at the same time we must try not to bend any of the legs. We will hold initial position for a few seconds to stabilize the balance before making the 2nd half of the year. The number of repeats is 5.

2. Finally we practice the yoga position known as the Lotus position, we will implement a posture of flexibility while we will relax and we will terminate the exercise session.

Muscle stretching:

- Rotate ankles.
- Rotation knees.
- Stretching lumbar.
- Hip rotation.
- Stretches shoulders and upper areas.
- Relaxation of the neck.

Employee Material:

- Mats.
- Wall bars.