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Métodos de formación: flexibilidad

  • Apuntes
  • Revisión por tema
    Phomolo P.
    BW
    Phomolo P.

    This compilation of flexibility exercises targets all the major muscle groups. Stretching should form a fundamental part of any exercise program and not just as part of the warm up... In fact recent research suggests that static stretching may not be beneficial before training or athletic performance. Dynamic stretching seems to be more appropriate as part of the warm up. If you're not sure what the difference is between various types of stretching see the main flexibility training section for more details.

    Zachary B.
    US
    Zachary B.

    What are some flexibility training methods?

    Rk S.
    IN
    Rk S.

    Weight training: guidelines Working out the weights and repetitions for each exercise takes time and fiddling around. Before beginning your program, go into the gym and spend some time working this out. Basically you want to use the following guidelines. (Note: as in all training, make sure you have a good warm up before you start lifting weights.) for strength training - repetitions 8 or less for power training - repetitions 8-12 for LME training - repetitions 15 or more This means that for each exercise you need to know what your focus is. If it is all muscular strength, then the repetitions need to be less than 8. This means that you need to work out a weight such that you can only do 8 or less repetitions in a maximal effort. If it is muscular power, in a maximum effort you should only be able to complete between 8-12. For LME, the repetitions must be over 15. Another way of working out weight and repetitions is to work with repetition maximum (RM). RM refers to how much you can lift in just one repetition. In other words, how much can you lift in one go? For example, say you work on bench press and work out that 100kg is the most you can lift in one go. Therefore your RM = 100kg. To work out the weight for MS, MP and LME, you use percentages of your RM. Once you have the weight, try to complete as many repetitions as possible at that level. It works out to be about the same repetitions as the other method. Which way you choose is your choice - whichever is easiest. Note: For the RM method you must make sure you have someone spotting you in case you get into trouble with too heavy a weight.

    Rk S.
    IN
    Rk S.

    Flexibility Flexibility training is often combined into the warm-up and cool-down of training programs. You should stretch before and after each practical activity session. There are two types of stretching that I would recommend: static and PNF. Static Static stretching is simply stretching a muscle until it is uncomfortable, but not painful, and holding that position for 20-30 seconds. Proprioceptive Neuromuscular Facilitation (PNF) PNF is more complex, and many of the stretches should be done with a partner. It involves static stretching, combined with isometric contractions of the muscle group being stretched, followed by a further static stretch to increase range of movement. Of the two, greater gains can be made with PNF. However, it is possibly more time-consuming and requires two people. A combination of the two is a good option.

    Aline M.
    BR
    Aline M.

    you should not stretch before exercise, just warm-up

    Muhammad S.
    PK
    Muhammad S.

    Flexibility is useful for cool down and warm up.

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