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"Your body is your biggest artwork."
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Re: Istezanje
Da neke stvari rijesimo.
Istezanje (istezivanje, rastezanje) nije isto što i razgibavanje. Ako se ciljani mišić isteže prije treninga ili tokom treninga, kontraproduktivno je. Nakon treninga ga treba isteći i to ne odmah, nego nakon tuširanja, možda čak i do par sati poslije ili u dane odmora jer se smanjuje mlijecna kiselina i oporavak je brzi.
Medutim, istezanje antagonista i agonista? Dajte pišite da puk skuži što ste htjeli reći.
Znači ako se radi biceps, onda se treba istezati triceps? Kako ćeš istegnuti triceps, a da pritom ne istegneš biceps?
Što se događa kod čučnja, trbušnjaka i sl? Što to točno Kay isteže nakon čučnja?
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Re: Istezanje
Originally posted by goso View PostDa neke stvari rijesimo.
Istezanje (istezivanje, rastezanje) nije isto što i razgibavanje. Ako se ciljani mišić isteže prije treninga ili tokom treninga, kontraproduktivno je. Nakon treninga ga treba isteći i to ne odmah, nego nakon tuširanja, možda čak i do par sati poslije ili u dane odmora jer se smanjuje mlijecna kiselina i oporavak je brzi.
Medutim, istezanje antagonista i agonista? Dajte pišite da puk skuži što ste htjeli reći.
Znači ako se radi biceps, onda se treba istezati triceps? Kako ćeš istegnuti triceps, a da pritom ne istegneš biceps?
Što se događa kod čučnja, trbušnjaka i sl? Što to točno Kay isteže nakon čučnja?"Your body is your biggest artwork."
DARUVAR 2012 JUNIORI TEŠKA KATEGORIJA 1. MJESTO
DARUVAR 2012 APSOLUTNI JUNIORSKI PRVAK DRŽAVE
BIHAĆ OPEN 2012 JUNIORI +75 KG 1. MJESTO
SASTAVLJANJE PROGRAMA TRENINGA I PREHRANE TE VOĐENJE KROZ PRIPREME. VIŠE INF. U INBOX, NA FACEBOOKU PROFILU ILI PUTEM MAILA: barimarko@gmail.com
https://www.facebook.com/MBbodybuilding
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Re: Istezanje
Originally posted by goso View PostDakle ti tvrdiš da ako se rade prsa, da je dobro istegnuti prsa nakon svake serije.. Hm.. Znam da je mali priest pisao da on isto isteže ili prsa ili triceps, dok je Sly pisao da je lose istezati."Your body is your biggest artwork."
DARUVAR 2012 JUNIORI TEŠKA KATEGORIJA 1. MJESTO
DARUVAR 2012 APSOLUTNI JUNIORSKI PRVAK DRŽAVE
BIHAĆ OPEN 2012 JUNIORI +75 KG 1. MJESTO
SASTAVLJANJE PROGRAMA TRENINGA I PREHRANE TE VOĐENJE KROZ PRIPREME. VIŠE INF. U INBOX, NA FACEBOOKU PROFILU ILI PUTEM MAILA: barimarko@gmail.com
https://www.facebook.com/MBbodybuilding
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Re: Istezanje
ja osobno sam za ovo istezanje antagonista radi većeg ROM-a, smanjena je napetost hladnog mišića(agonista)..npr ko da voziš auto i nabijaš gas a držiš skroz lagano kočnicu ..odradiš seriju od x ponavljanja i istegneš mišić prije sljedeće serije..kak je jedan lik objasnio tad pokidaš potencijalna mišićna vlaka koja su bila na vrhuncu prošle serije i umanjuješ broj vlakana koja su spremna dat svoj max prilikom kontrakcije.. svakom sljedećom serijom to i radiš tak da je bespotrebno još dodatno istezanje.. no najbolje se ravnat po sebi i po osjećaju..ak ti paše isteži ako ne nemojOriginally posted by dariospa trbušnjaci na mršavoj osobi izgledaju savršeno, ja ne izgledam mršavo ali jesam mršav samo se to ne primjeti jel sam širok
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Re: Istezanje
Originally posted by goso View PostMozes ovo malo bolje objasniti?
Should Static Stretching Be Used During a Warm-Up for Strength
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Conclusions: Both static and proprioceptive neuromuscular facilitation stretching caused similar deficits in strength, power output, and muscle activation at both slow (60°·s−1) and fast (300°·s−1) velocities. The effect sizes, however, corresponding to these stretching-induced changes were small, which suggests the need for practitioners to consider a risk-to-benefit ratio when incorporating static or proprioceptive neuromuscular facilitation stretching.
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The purpose of this study was to investigate the factors underlying the force loss occurring after prolonged, static, passive stretching. Subjects were tested before and 5-10 min following 20 min of static, passive stretching of the quadriceps (N=12) or a similar period of no stretch (control, N=6). Measurements included isometric maximal voluntary contraction (MVC) force, surface integrated electromyographic (iEMG) activity of the quadriceps and hamstrings, evoked contractile properties (twitch and tetanic force), and quadriceps inactivation as measured by the interpolated twitch technique (ITT). Following stretching, there was a significant 12% decrement in MVC with no significant changes in the control group. Muscle inactivation as measured by the ITT and iEMG increased by 2.8% and 20.2%, respectively. While twitch forces significantly decreased 11.7%, there was no change in tetanic force post-stretch. Although possible increases in muscle compliance affected twitch force, a lack of tetanic force change would suggest that post-stretch force decrements are more affected by muscle inactivation than changes in muscle elasticity.
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CONCLUSION:
The results indicated that submaximum running and practice jumps had a positive effect whereas static stretching had a negative influence on explosive force and jumping performance. It was suggested that an alternative for static stretching should be considered in warm-ups prior to power activities.
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Static + Stretching = Boring!
Let’s move on to static stretching now. Let me be frank for a second: static stretching will make you weaker! This has been well documented in the literature, and yet a typical warm-up usually contains some form of (you guessed it) static stretching! It can be useful in certain instances though (more on that later.)
The proposed theories of force decrement with stretching (which breaks down to roughly 60% neural and 40% muscular/contractile) include:
1. Decrease motor neuron excitability
2. Increase tendon slack
3. Decrease stiffness
4. Alter actin-myosin position
It's beyond the scope of this article to discuss each item in length; however, let’s take a look at the last one. Tyson, 2002 describes an altered actin-myosin position as follows:
"At the ideal muscle length, the actin and myosin have the best capability to make contact and cause a muscular contraction. The shortened position doesn't allow the muscle to contract efficiently, and the fully elongated position doesn't allow the actin and myosin fibers to make enough contact to have a strong muscle contraction."
Now, I’m sure you’ve heard this rule before: stretch the antagonist statically prior to a set of the agonist. Right? Remember, static stretching in particular will weaken a muscle so not only will this improve ROM, it'll also increase strength of the agonist since there's not as much resistance by the opposing muscle. Great advice for isolation (single-joint) movements, but be careful applying this rule to multi-joint exercises.
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istezanje
evo jedno pitanje oo istezanju
da li je pametno istezat se dan-dva nakon treninga nekog misica ako sam na masi
pitam ovo jer noge radim 2 puta tjedno pon i cet al posto ih tako uradim da nemogu hodat poslje istezem se i ublazim upalu ...dal to valja
negdje sam procito da je ostezanje i poticaj rastu misica...
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Re: istezanje
Originally posted by skullHeaD View Postnema veze sa tim dal si na masi, mozes se istezati svaki bogovetni danDo Whatever the Fuck You Wanna Do
progressive overload, squat, deadlift, bench press.
kalorije, makronutrijenti, mikronutrijenti.
Youtube:
Primjer treninga snage/hipertrofije
Primjer kraceg treninga hipertrofije/snage
Sve o prehrani
Sve o treningu
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