Method­olo­gies of stretching for Martial Artist (Metodologi Peregangan bagi Beladiri)

Posted: April 8, 2014 in Hobbies
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methodologi of stretching  Bal­anc­ing the flex­i­bil­ity of all the mus­cles in a joint and improv­ing the strength and endurance of the weaker mus­cles are the eas­i­est mea­sures for pre­ven­tion of injuries. Apply­ing the method­ol­ogy you find advo­cated here in your train­ing will pre­vent you from mak­ing any mis­takes in devel­op­ing your flex­i­bil­ity. These prin­ci­ples are included in the descrip­tions of stretch­ing methods.

Dynamic stretch­ing

Dynamic stretch­ing involves mov­ing parts of your body and grad­u­ally increas­ing reach, speed of move­ment, or both. Per­form your exer­cises (for instance, leg raises or arm swings) in sets of 8 to 12 rep­e­ti­tions. If after a few sets you feel tired, stop. Fatigue causes a decrease in the ampli­tude of your move­ments. Do only the num­ber of rep­e­ti­tions that you can do with­out dimin­ish­ing your range of motion. After reach­ing the max­i­mum range of motion in a joint in any direc­tion of move­ment, you should not do many more rep­e­ti­tions of this move­ment in a given workout.

Dynamic stretches do not involve stop­ping and hold­ing the stretched posi­tion. Such hold­ing is a fea­ture of sta­tic active stretches. Do not con­fuse dynamic stretch­ing with bal­lis­tic stretch­ing either. In bal­lis­tic stretches, you use the momen­tum of a fast-moving body or a limb to forcibly and abruptly increase the range of motion. Bal­lis­tic or bounce stretches may result in imme­di­ate as well as resid­ual pain. In dynamic stretch­ing there are no bob­bing, bounc­ing, or jerky move­ments and the move­ments are con­trolled thor­oughly even though they are quite fast.

Sta­tic active stretching

Sta­tic active stretch­ing involves mov­ing your body into a stretch and hold­ing it there through the ten­sion of the muscle-agonists. You may notice that the harder you tense the ago­nis­tic mus­cles the less resis­tance you feel from the stretched mus­cles. Sta­tic active stretches increase both your sta­tic active range of motion and your sta­tic pas­sive range of motion. Longer (15 sec­onds) sta­tic active stretches are more effec­tive for increas­ing an active range of motion than shorter (5 sec­onds) ones.

Relaxed stretch­ing

Relaxed stretch­ing for sta­tic pas­sive flex­i­bil­ity involves relax­ing your body into a stretch and hold­ing it there by the weight of your body or by some other exter­nal force. This type of stretch­ing is more effec­tive than dynamic stretch­ing for increas­ing the sta­tic pas­sive range of motion and decreas­ing the amount of force needed to hold a stretch. For increas­ing sta­tic range of motion the most effec­tive dura­tion of relaxed stretches is 30 sec­onds, and the most effec­tive fre­quency is once per day.

Relaxed stretches relieve cramps of over stim­u­lated mus­cles. Slow and light relaxed sta­tic stretch­ing is use­ful in reliev­ing spasms occur­ring in mus­cles that are heal­ing after an injury or are just sore. Stretch­ing of sore mus­cles, how­ever, may fur­ther dam­age them. After all, sore­ness is a sign of mus­cle tis­sue dam­age. Stretch­ing may cause delayed onset of mus­cle sore­ness. So, if you feel that a stretch may relieve spasms in the sore mus­cles, to be safe stretch lightly – only as much as it takes to feel relief.

Iso­met­ric stretching

Iso­met­ric stretch­ing for sta­tic pas­sive flex­i­bil­ity uses posi­tions sim­i­lar to those in sta­tic pas­sive stretch­ing and adding the strong ten­sions of stretched mus­cles, you can cause post con­trac­tive relax­ations and, sub­se­quently, increases in the stretch. For a greater effect as you relax the stretched mus­cle, you can tense its antag­o­nists (the mus­cles that oppose it). Even­tu­ally, when you achieve your max­i­mal stretch, you hold the last ten­sion for sev­eral sec­onds. This increases the strength of the mus­cles in this posi­tion. Even with­out these last ten­sions, contract-relax stretch­ing improves your range of motion both in pas­sive and active move­ments as well as your strength in con­cen­tric, iso­met­ric, and espe­cially in eccen­tric actions.

Iso­met­ric stretch­ing is the fastest and the most effi­cient method of increas­ing sta­tic pas­sive range of motion. Because of the strong and long ten­sions in this type of stretch­ing, apply it accord­ing to the same prin­ci­ples as other strength exer­cises. You should allow suf­fi­cient time for recov­ery after exer­cis­ing, depend­ing on your shape and on the total vol­ume of exer­cises, their inten­sity, and the sequence of efforts. Do not exer­cise so hard as to make your mus­cles sore and do not exer­cise sore mus­cles stren­u­ously. Mus­cle sore­ness is accom­pa­nied by loss of strength and of range of motion, so if you make your mus­cles sore often you will reduce your flex­i­bil­ity. Mus­cle short­en­ing is most pro­nounced 2 days after per­form­ing the exer­cises that caused mus­cle sore­ness. It is a good idea to do iso­met­ric stretches in strength work­outs and, on days when recov­er­ing from these work­outs, do either sta­tic relaxed stretches or replace the last, long ten­sion in your iso­met­ric stretches by just hold­ing the relaxed mus­cles in the final stretch.

To increase sta­tic pas­sive flex­i­bil­ity do iso­met­ric stretches as least twice a week, depend­ing on your recov­ery, though. The best time for iso­met­ric stretch­ing is the end of a work­out – this is the time when iso­met­ric stretches are most effec­tive. For main­tain­ing flex­i­bil­ity it may be enough to do iso­met­ric stretch­ing once per week.

Indonesia :

Keseimbangan fleksibilitas otot2 utk meningkatkan kekuatan dan daya tahan otot adalah sesuatu pencegahan cedera yang sangat mudah. Metodologi ini akan menggambarkan bagaimana pencegahan dalam pelaksanaan peregangan.

Peregangan secara berubah2 adalah suatu gerakan2 badan dan peningkatan jangkauan, serta kecepatan gerak. Latihan ini bisa dilakukan dengan set secara 8 s/d 12 pengulangan. Jika terasa lelah, segera istirahat karena akan mempengaruhi penurunan gerakan ayunan. Lakukan sesuai dengan kemampuan masing2.

Peregangan yang statis adalah peregangan yang menggerakkan tubuh dan menahan otot beberapa detik. Semakin keras ketegangan otot ditahan, semakin berkurang resisten yang dirasakan dari peregangan otot tersebut. Lebih kurang 15 detik menahan otot adalah lebih efektif untuk meningkatkan gerakan aktif.

Peregangan yang santai adalah menggerakkan badan dengan rileks dan menahannya dengan berat badan sendiri atau dengan bantuan orang lain. Lama perenganan ini paling efektif 30 detik dan dilakukan sekali sehari. Pereganan ini mengurangi kramp dan kejang otot selama gerakan olahraga beladiri berlangsung dan dapat mengurangi rasa sakit ketika terjadi cedera. Peregangan ini akan menunda rasa sakit pada otot.

Peregangan isometrik dilakukan sama seperti peregangan yang statis dan menambah tekanan yang lebih kuat pada otot yang diregangkan. Untuk mendapatkan pengaruh yang lebih bagus, otot dapat ditekan berlawanan arah dan menahan beberapa detik. Hal ini akan menambah kekuatan otot. Peregangan ini adalah metode paling cepat dan efisien dalam meningkatkan gerakan yang statis. Dengan tekanan yang kuat dan lama akan sama prinsip dengan latihan kekuatan lainnya. Gerakan ini sebaiknya diperlukan waktu yang cukup untuk istirahat setelah latihan tergantung dari jumlah bentuk dan jenis gerakan. Jangan melakukan gerakan ini terlalu keras sehingga menyebabkan sakit pada otot. Jika rasa sakit pada otot sering dirasakan akan mengurangi flexibilitas. Rasa sakit ini akan terasa selama lebih kurang 2 hari setelah latihan. Untuk meningkatkan flexibilitas, lakukan peregangan isometrik paling sedikit 2 kali seminggu tergantung dari rasa sakit yang dirasakan. Waktu paling baik dilakukan adalah akhir dari latihan. Untuk mempertahankan fleksibilitas, sebaiknya lakukan peregangan isometrik sekali seminggu.

Sumber :




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