柔韧性训练是提高什么的伸展性

The core of it is to improve the stretchability of soft tissues around joints such as muscles, tendons, ligaments, and joint capsules, as well as the connective tissue fascia throughout the body. The ultimate goal is to expand the safe range of motion of joints and reduce the risk of injury in sports and daily activities.

I trained a beginner marathoner two years ago. When he first started training, he couldn't even squat in a standard squat. His hips were stuck and painful. After running 10 kilometers, his groin started to hurt. When he took a hip X-ray, there was no problem at all. Later, after checking, I found out that it was caused by sitting for a long time. His iliopsoas muscle was as stiff as a piece of hard plastic, with poor stretch, and the range of motion of the joint was reduced to only two-thirds of normal. When running, the muscle only hurt when it was repeatedly pulled. He practiced hip flexibility for three months. Not only could he squat to the end, but he also ran a half-marathon for two hours.

However, the fitness circle has actually been arguing for many years about the extent to which flexibility should be practiced. Many fans who practice yoga and gymnastics will pursue the highest possible soft tissue stretch. After all, they have to complete large-scale movements such as splits and lower backs. Without enough stretch, it is impossible and even easy to get injured. However, fans of sports such as powerlifting and weightlifting that pursue explosion and force transmission will object to excessive stretching. A friend of mine who competes in provincial powerlifting competitions, the first two When I was young, I heard people say that I need to stretch my hamstring muscles more. After two months of stretching, my waist was no longer sore, but my deadlift score dropped by 12 kilograms. Later I realized that my hamstring muscles were too loose. When I started to push off, part of the force was released by the loose muscles and could not be transmitted to the barbell at all. Later, he replaced long-term static stretching with dynamic activation before the competition, and then slowly made up for his performance.

For those of us who don’t play competitive sports, we don’t have to worry about practicing until we can do the splits, as long as the stretch is sufficient for daily activities and we don’t get injured during exercise. Just like today's office workers who sit in the office every day, most of the chest muscles and trapezius muscles are severely stiff, and the stretch is so poor that it is difficult to raise the arms above the head. When practicing chest presses, it is easy to get the shoulders stuck, because the chest muscles cannot be stretched, and the space under the acromion is narrowed, which causes pain when the tendons are rubbed. Taking 5 minutes to stretch the chest, shoulders and neck will be more effective than any amount of plaster you apply.

To put it bluntly, our soft tissues are like elastic ropes that are often used to tie things. If they are elastic enough, they can be pulled to a suitable length and tied stably without breaking easily. If they become stiff and become a hard plastic rope, they will break if they are pulled a little harder. To put it bluntly, flexibility training is to maintain and age this rope. It does not have to be stretched twice as long as it is before it is useful.