The scientific concept of elasticity The importance of elasticity and elasticity
Flexibility types
Positive flexibility: the range of motion that the joint reaches, with the muscles working on it causing it
Negative flexibility: the extent to which a joint moves, provided that this movement is the result of an external force
Factors affecting the degree of flexibility
- Age of the player: Flexibility rates are higher in children than adults, and the percentage of decline in adults increases with age
Warm-up: A good warm-up affects the inflatables positively, as it increases by a noticeable percentage after its completion
Gender: Females are generally more flexible and elastic than males
Daily timing: flexibility and stretching are less in the morning than at any other time during the day
Mental and physical fatigue: leads to reduced flexibility
Flexibility, stretching and stretching
Develop fixed flexibility
It is the fastest way to develop flexibility because it achieves the strongest and longest muscle tension in the types of stretches
It causes the joint to take a while to work to its fullest extent and then stay in this position for a period of time between 20-30 seconds
Adequate positive rest should be allowed after its performance
- It is not recommended to use fixed stretching for young people before maturity
There are three ways to implement stretching and static flexibility as follows:
Stretching the muscles to the minimum limit and staying for several seconds until the tension and length mechanisms are regulated, then
the tensile strength increases, then waits again and the tensile strength increases, and then when the player cannot continue, he must stay for 30 seconds in this position
, then stay in this position, then gradually reduce the tension and then increase it again
Stretching is performed to the maximum extent possible, then staying in this position for 2-5 seconds, then relaxing, then repeating the stretching again over a
longer period until reaching the maximum possible extent, and maintaining the last stretch for more than thirty seconds, after a minute of rest. Repeat the performance
Static stretching is better than moving for the following reasons
- Less serious
Less effort requirements
Moving stretches often cause muscle pain
General notes to consider when developing flexibility
- Gradual progression of the amplitude of the movement
- Start with the timing of the slow performance, and then the timing of the performance of the sports activity
Make sure to warm up enough before starting flexibility exercises
It is forbidden to perform exercises in the event of a recent fracture, muscle tear, or joint pain
Develop flexibility in conjunction with other physical elements
- Follow flexibility exercises after muscle strength exercises in order to work on muscle elongation, which leads to better muscle strength development
Muscular strength exercises negatively affect flexibility
Excessive increase in flexibility negatively affects muscle strength
