Ballistic movements in fitness. All about stretching at home

Take Special attention exercises with ballistic mode of muscle work. The main ones are: volitional emphasis on elastic movements, the use of inertia (for example, swinging a projectile in throwing), increasing the requirements for muscle elasticity lower extremities an increase in the height from which the athlete jumps, weighting his weight with special simulators, etc.

Widely use special exercises equipped with a combination of yielding and overcoming modes of muscle work, for example, jumping exercises, repulsion after landing in deep jumps, the same with a load, jerk-braking exercises, etc. They are quite effective (Fig. 50).

However, more is needed effective exercises, selectively aimed at improving the ballistic work of muscles. In such exercises, the most important is the reduction of the time of transition from one mode of muscle work to another in terms of stimulating the manifestation of elastic properties.

The desired effect, in particular, can be achieved by applying four variants of the ballistic method.

In the first - after stretching and tension of the muscles in the conditions of overcoming some resistance to movement, a special device, dropping this resistance, allows you to create an instant transition to their reduction.

The second option is similar to the first, only stretching and tension in this case, the muscles are achieved by more powerful resistance. After triggering the descent, the movement will occur at a higher speed than in the first variant.

In the third option, a device is required that allows you to create stretching and tension of the muscles with an increased load against the usual one, and to produce the final effort under light conditions. For example, a javelin thrower takes a run and prepares for a throw with a projectile weighing 2 kg, and after the trigger is triggered and most of the load is released, the weight of the athlete at the moment of the final effort is only 600 g!

The fourth option can be attributed to exercises with powerful magnets, in which the magnitude of the attractive force, and hence the separation, is regulated by the size of the iron plate - the projectile. Of interest are exercises using electromagnets (electromagnets as external resistance were first used in sports purposes HELL. Novikov).

The ability to regulate the intensity of the magnetic field and the use of triggers make it possible to widely vary the parameters of the ballistic mode of muscle operation. When the voltage is switched, the powerful attracting force is replaced by the throwing of the projectile, which makes it possible to stimulate the speed of the athlete's reverse movements (Fig. 51).

Special ballistic exercises at different stages of sports training

It must be said that the maximum work of the muscles in the ballistic mode requires their preliminary strengthening through strength and stretching exercises. The first stage of the preparatory period is especially suitable for this.

In particular, it is important to strengthen the muscles through special ballistic exercises performed in a very large volume, but with a moderate and somewhat higher intensity.

This will create a special foundation, allowing on its basis to significantly increase the level and effectiveness of movements performed in the ballistic mode with maximum effort.

Such a foundation should be laid in the second stage of the preparatory period.

ballistic exercises with maximum intensity should be applied to a small extent at the end of the preparatory period and much more in the competition.

In the competitive period, it may be appropriate to alternate stages with an increased number of special ballistic exercises and devoted mainly to work of a strictly competitive nature.

At the stage of direct precompetitive preparation before the climax competition, the use of special ballistic exercises should be limited, since they can contribute to an unnecessarily high increase in nervous excitability.

Overcoming mode of muscle work

Since the effectiveness of sports actions is determined primarily overcoming mode of muscle work, it should be the main thing in the development of strength. At the same time, in the yielding mode, one can show strength of 120-140% or more relative to the maximum. This is of great interest in learning to exercise such tremendous power. However, the progress in the development of strength in this mode is somewhat lower than in the overcoming one (A.S. Medvedev, A.N. Vorobyov). It is believed that the greatest effect in developing the ability to exercise strength can be achieved with a yielding-overcoming mode, including the use of muscle elasticity.

Stretching is something that is inherent in us by nature. If you remember the situation when, after sitting at the computer for a long time, you suddenly want to stretch, or almost the same movements in the morning, while still sitting on the edge of the bed, then this is stretching the spine at home. Of course, she is far from competent, professional. But knowing its basics and having mastered the recommended exercises, you can become a specialist in this without even leaving your home.

For those who play sports, stretching is an integral part of training, for the rest it can become part of a wellness complex.

Stretching is done:

Before starting a workout, in order to prepare muscle groups for further stress.
After an intense workout, to stretch overworked muscles and eliminate "cloggedness".
As a separate system of exercises aimed at obtaining a certain result (to sit on a transverse or longitudinal twine).

Depending on the expected results, the set of stretching exercises, the intensity of their implementation and the time allotted for this also change.

There are 7 types of stretching. It is worth paying attention to the fact that not all of the listed types can be performed at home. For example, proprioceptive and isolated stretches are performed only under the supervision of a specialist. Types of stretch marks:

static;
dynamic;
passive;
ballistic;
neuromuscular (proprioceptive);
isometric;
isolated.

The most important thing in stretching (stretching) is not to overdo it! All exercises should be performed without sharp pain, with controlled loads, and even more so at home, without the supervision of a specialist.

Static stretch

Static stretching is one of the simplest and safest and is recommended for beginners. It can be done without the supervision of a specialist and without improvised means. This type of exercise is characterized by the use of its own weight and soft, smooth movements that alternate with a frozen (static) body position lasting from 10 to 60 seconds. This is a good pre-stretch for ligaments and muscles.

An example of static leg stretching exercises

From a sitting position, slowly bend over trying to put your head on your knees.
To do this, we smoothly pull the body to the legs, trying to reach the socks with our hands using the weight of our own body.
We perform until there is a feeling of stretching (not pain!) In the popliteal region of the legs, after which we fix this position and smoothly return to the starting one.

Dynamic stretch

Performed with controlled effort. If, during the previous exercise, take your hands on the hips and gently pull the torso to the legs several times, then this will correctly be characterized as dynamic stretching for beginners.

An example of dynamic stretching exercises for the shoulder girdle

Standing, feet shoulder width apart. The arms bent at the elbows are raised at shoulder level.
We unbend our arms and do a few swings with our hands behind our backs. We return to the starting position. The exercise can be done in combination with body rotations.

Passive stretch

These exercises are similar to static ones, but instead of their own weight, the strength of a partner is used during stretching. Stretching is performed at home, but with the help of a person familiar with the principles of stretching.

An example of passive stretching exercises

Sit on the mat, feet together. We do a slow tilt using body weight.
In the extreme position, the partner, resting against your back, forcibly tilts your body towards your legs until a feeling of stretching appears in the popliteal region.
The muscles of the legs are relaxed at this moment.

Ballistic stretch

This type of stretching is not recommended for beginners, but is quite suitable for people with experience. It can be freely done at home, but before this group it is better to pre-perform static or dynamic muscle stretching. The exception is professional dancers or athletes, for whom these movements are familiar.

An example of ballistic stretching exercises

We stand straight, legs together or slightly apart. From the starting position, we do inclinations with amplitude jerks, using the body weight to bend as deep as possible and reach our toes with our hands. Legs at the knees are straight.
We stand, slightly leaning forward, with one hand we lean on the knee, with the second we do rotational movements with maximum amplitude clockwise and counterclockwise. The arm is as relaxed as possible (like a whip), we try to rotate with the help of the shoulder and body movements.

Neuromuscular stretch

It consists in alternate contraction and passive stretching of the corresponding muscle groups. This type is recommended to be done only under the supervision of a specialist, so it is not recommended for beginners to use it at home.

Isometric stretching

In principle, these exercises are partially similar to proprioceptive ones, but are simpler and do not require extraneous supervision. The essence of the exercises is the alternating stretching and tension of the muscles. Isometric stretching is similar to isometric exercises: Slowly alternating static postures.

An example of isometric stretching exercises

Sit in the starting position for the twine, leaning on your hands.
After there are pulling sensations in the groin or popliteal region for a few seconds, without changing the position, we strongly strain the muscles of the legs.
After relaxation, we continue to stretch. During one exercise, it is necessary to perform the “stretch-tension-relaxation” cycle several times.

Stretch isolated

Isolated active stretching is suitable for stretching individual muscles. This is a great stretch after a workout. This look is especially suitable when exercising. separate group muscles or focuses on a separate large muscle. This group of exercises is performed mainly with the help of improvised means (rope or rope), but at home, without much experience and without the supervision of an instructor, it is better not to do it.

Do the splits? No problem!

Word " good stretch"Many people associate it with the ability to raise a leg while standing and do a split. This is really a very good stretch, but in order to sit on the twine (especially the transverse) you need to start with an ordinary twine on the floor. In addition, the opportunity for beginners to sit on the twine depends on the individual characteristics of the body, age and gender (presumably women have a more elastic ligamentous apparatus and therefore it is easier for them to sit on the twine than men).

Military dance rehearsal in China

The twine is longitudinal and transverse. In order to properly do the twine and do without leg injuries, you must:

Do exercises systematically, at least 3-4 times a week, allocate at least 30 minutes for the whole complex.
Use several types of stretching. It's better to start with static exercises, gradually accustoming the muscles and ligaments of the legs to this position.
Start serious stretching at the end of the day only after warming up the muscles (strength or dynamic exercises). In the morning, you can get by with a 5-10 minute workout.
Avoid pain in the joints! If a similar problem occurs even with small loads, then it is necessary to stop training until the cause is clarified.
Don't force things! Perform movements correctly, avoiding severe pain. Maximum allowed - when performing some exercises, the appearance of mild pain in the stretch marks in the second half of the session.
It is recommended to sit on the longitudinal twine first, as it is lighter than the transverse one. But it depends on individual characteristics, so focus on the twine that seems more convenient to you.

System for beginners

1. Warm up. Performed before any workout to warm up the muscles. To properly warm up, you need to spend only 5-10 minutes doing elementary exercises: turning your head, jumping and running in place, squats, swinging your legs and arms. Lack of warm-up and work on "cold muscles" can lead to serious consequences.

2. Static exercises:

(see example of static exercises)
Take a sitting position and spread your legs as wide as possible, alternately leaning towards your legs and forward, trying to reach the floor with your chest. The knees are straightened, the socks are pulled towards us.
One leg in front of you, the other knee rests on the floor. We lean forward and try to rest our hands on the floor on both sides of the straightened leg. We change legs.
Legs on the twine to the starting position. Hands on both sides of the body. Leaning on our hands, we slowly try to straighten both legs at the knees (if the previous exercises are difficult, then it is better to start after 2-3 sessions). We change legs.
To lunge, stretch the toe of the leg behind and put it lower part on the floor. Do not bend your knee, keep your back straight. Change legs.

To sit on the transverse twine, we focus on such stretching for the muscles of the legs:

Leaning on the palms, we spread our legs as wide as possible, the feet should be directed forward.

3. Dynamic exercises. All previous movements are performed in dynamic mode.

4. At the end of training, you can use isometric exercises (see Example of isometric exercises).

5. After class, it is useful to do self-massage of the legs.

The time that will need to be spent to sit on the twine can range from one to six months and, above all, will depend on the characteristics of the body and the intensity of training.

Stretching the spine at home

For stretching the spine, the same system is applicable as for stretching the legs. But to start intensive classes for the spine, make sure you have no contraindications, which include:

the presence of inflammatory processes in the body;
disease or heart disease;
pressure problems, blood clots;
diseases of bone and joint tissue, hernia.

As stretching exercises for the spine, all exercises related to bending forward, backward and to the sides are suitable. Properly performed stretching does not injure the spine, but this requires an individual approach.

Stretching in the pool

Ballistic training is commonly used by athletes to develop explosiveness and strength. By accelerating and releasing weight into free space, the athlete's body recruits fast muscle fibers that are directly responsible for growth and strength. Ballistic movements require the central nervous system to coordinate and produce the most force in the shortest amount of time.

Video of the day

Jump squats

Squat jumps build strength, speed, and strength and improve your speed of strength development. High speed traffic will start your nervous system, will increase neural output and muscle recruitment. To perform a squat jump, start in the correct squatting position and jump vertically from the floor, returning to the starting position in a controlled manner. They can also be used at the beginning of a leg workout to improve performance.

Push Presses

The push press is similar to the military press, except that the movement starts at the feet. Start in a standing position with a barbell at the height of the collar bone supported in your hands. Do a quarter squat, dip quickly, then explode to full hip enlargement. As you begin to finish the leg, focus on pressing down on it like a shoulder press. Once the bar is past your forehead, fully lock the overhead bar. All joints from the floor to the wrists should be fully engaged and the weight locked over the head.

Kettlebell exercises

Kettlebell exercises build strength and endurance, improve cardio and enhance grip. Basic movements such as the swing, the snatch, and the clean and snatch engage the entire body immediately. Many traditional ballistic exercises can be performed with kettlebells in addition to special kettlebell movements such as swings.

Before incorporating ballistic movements into your workouts, it's best to build strength with closed chain movements. Improve your form and technique before moving on to more advanced positions or loading weights. Work with a trainer or experienced coach, to provide correct execution every exercise. If for any reason you experience any pain, stop exercising immediately and seek medical attention.

No one can go out of their way at every workout. With the progressive system, you do a split workout for one body part three times a week, and in such a way that the first workout is carried out with a relatively large number of series and repetitions, but with little weight. During the second workout, you increase the weight, but work with a certain margin of strength. During the third workout, the load increases to a maximum: the number of repetitions should be no more than 4-5 per series. Gradually increasing the load during the week, you prepare your body to work with very heavy weight.

ballistic training

The term "ballistic training" refers to a specific technique for lifting weights. You are accelerating the weight (with careful control of the power of the thrust) instead of lifting it at a constant speed. This technique is designed to work with relatively heavy projectiles, so the weight doesn't really move all that fast. But the very attempt to make it move faster leads to a number of interesting consequences: 1. It creates variable resistance. Why? Because you are actually stronger on one stage of the lift than on the other, due to the difference in movement mechanics (the gain in strength is called the "leverage effect"). When you are stronger, the projectile speeds up a little more. But a weight that accelerates is heavier than one that doesn't accelerate at all, or doesn't accelerate as much. Therefore, the projectile is heavier when you are stronger and less heavy when you are weaker. This is the variable resistance.2. It brings into play the maximum number of fast-shrinking whites. muscle fibers, which are larger (about 22%) and stronger than slow-twitch red muscle fibers.3. It creates a constant balancing act on the brink of failure. Muscles grow when they are given tasks slightly beyond their current capacity. When you try to push the weight up, there is a limit to how much acceleration you can achieve. Your muscles refuse to lift weight faster. So, instead of going to failure by the end of the set, you are actually teetering on the brink of failure during each rep. Ballistic training should be done primarily for exercises that involve large muscles or muscle groups - for example, bench presses, barbell shoulder presses or barbell squats. You should work with a weight that allows you to do about 10 repetitions under normal conditions. Since the accelerated projectile is heavier than the normal projectile, you can do about 7 repetitions using the ballistic method. In addition, the ballistic method requires a slightly different technique than when lifting weights at a constant speed: 1. Lower the weight as usual, at a constant speed. Take a break at lowest point trajectory, then push the projectile up, smoothly accelerating it through its entire range of motion.2. Continue the series not until the moment of complete failure, but until partial failure - that is, when you are no longer able to accelerate the projectile and can only slowly raise it. When using the ballistic method, it makes no sense to cross this line.3. Rest adequately between sets (1 to 2 minutes). White muscle fibers take longer to recuperate than red fibers, and in ballistics, these are the fibers you develop.

USING THE PRINCIPLES OF INTENSE TRAINING

Rome was not built in a day, and first-class muscles cannot be developed in a short time. To create a highly developed, harmonious physique, you start with the basics, master the necessary skills, build strength and muscle mass, and then gradually increase your training intensity level using the principles outlined in this chapter. Effective training is always focused on achieving specific goals, but your goals may change over time. First, it is learning the basic methods of training and preparing the body to the point where you already have enough strength and experience to cope with most exercises. For some people, who are mainly interested in improving their health and maintaining sportswear who can't or don't want to put in more than two hours a week of training, that's really more they can count on. But for those who are aiming for a higher goal of developing perfect musculature or competing in bodybuilding, the next step is in increasing the intensity of training. It is lifting heavier weights and applying the appropriate methods correctly. I recommend that you master the principles of intensive training described in this chapter one by one. Try one method, get to know it, listen to your feelings and evaluate the results. If you are satisfied, try the same with another method. Not every bodybuilder uses or wants to use all the methods and techniques of intensive training. But getting to know them and understanding how they work will allow you to include in future program training individual elements that best suit your individual needs.

Stretching (stretching - stretching, stretching, lengthening, stretching; tension; elasticity, extensibility) - is very useful for the harmonious development of the body, it should not be neglected in training, and even at home. Stretching helps loosen stiff, stiff muscles and expand your so-called "functional range of motion" of the breaker. Stretching makes the joints more mobile, and the whole body becomes more flexible and mobile. In break dance, without this, you can only be an ordinary dancer, not particularly distinguished by anything, without a special style and emotionality of the dance.

Stretch Benefits

Reduced muscle tension
Expanding the range of motion in the joints
helps avoid injury
increases muscle strength
Improved coordination of movements
Acceleration of blood circulation in various parts of the body
Improving the body's energy production processes
Increased muscle fatigue threshold and increased endurance
Increase efficiency in daily activities, as well as in sports and other activities physical activity
posture correction
mental relaxation
Finally pleasure, a feeling of lightness in the whole body.

Types of stretching (stretching)

Try to understand for yourself the differences in the types of stretching, then you can use them with great effect and understanding (explanation taken from http://katerinabuida.com/7-vidov-stretchinga-rasty...).

1. Static Stretching

Static stretching is the most common and recommended. Take the position and hold it for 30 to 60 seconds. Frozen in a pose, you should focus all your attention on the sensations in the muscles. You should feel a slight pulling sensation, but no pain. The main load is directed to the muscles. Gentle effect on tendons and joints. Stretching with your weight, leaning forward. Folds in a vertical position, where the most important thing is to relax and "hang" with the whole weight of your top. Twine, if you are not sitting in it yet, also involves relaxation, but only in the groin, and not in the knees.

2. Passive Stretching

passive stretching is similar in principle to static stretching. The only difference is that with passive stretching, you don't use your own effort, instead a partner helps you.

3. Dynamic Stretching

dynamic stretching consists of controlled leg and arm movements that gently bounce you within the range of your muscles. It can be either slow (movement with emphasis) or fast movement. It can be all kinds of swings, rolls from twine to twine. An example of a dynamic movement: put the palm as a target and swing to the palm, thus not going into ballistic movement. Or do a free swing, but do not throw, but lead the leg. But this, of course, is more difficult than the palm option.

4. Ballistic Stretching

(Ballistics is the science of the movement of bodies thrown through space.) This is uncontrolled movement, as opposed to dynamic stretching. An example of a ballistic stretch is springy, well-ranged downward movements several times to touch the toes in the crease. Care must be taken to use this type of stretch on initial stage. It is useful for experienced athletes and dancers.

5. Active Isolated Stretching

it is a stretching technique in which each individual muscle is localized, isolated and stretched. This stretching technique can be used to warm up the muscles well both before and after training. It allows you to reduce the load on the joints, increase the range of motion, stretch the muscles and get rid of the "stiffness" that limits the range of motion of the joints and muscles. It is effective to use a clothesline, a belt, a rope rope, a long belt or elastic bandage. With the help of this rope, you can pull the part of the body that you are stretching with your own efforts. Active stretching - when you assume a position and then hold the pose without assistance, solely due to the strength of your muscles. For example, lift your leg high and then hold it in that position. The tension of some muscles during active stretching helps to relax the stretched muscles (antagonists) by mutual balancing. Active stretch increases active flexibility and enhances muscle strength.

6. Isometric Stretching

it is an alternation of tension with relaxation. Consider the example of twine. Get in correct position on the twine, then lower yourself to a slight pain and strain the muscles of the legs as if you want to go up with the power of only the legs (maximum tension), hold for 20 seconds, then relax the muscles and sit down lower. And so several times.

7. Proprioceptive Neuromuscular Facilitation.

It implies the maximum contraction of the muscle (you need the help of a partner or trainer), and then immediate execution static stretch muscles. This technique is best used in tandem with an assistant. It is important to remember that the stretched muscle must be relaxed and allowed to rest for at least 20 seconds before performing next exercise. There are two types of proprioceptive muscle facilitation stretching:

"contractions - relaxation"(isometric muscle contraction followed by relaxation and then stretching to the point of maximum) and
"contractions - relaxations - agonist contractions"(isometric muscle contraction followed by relaxation, stretching to the point of maximum and contraction of the agonist muscle followed by stretching to the maximum). You stand in a static stretched position, then contract the muscle isometrically (that is, without movement), then perform the next stretch, already of greater amplitude, thanks to the previous isometric muscle contraction and subsequent relaxation. Subsequent stretches occur due to the fact that isometric contraction activates the Golgi apparatus, the muscle relaxes and gains the ability to stretch again.

For example, first you stretch the sock and thereby strain the calf muscle, then hold this position for at least 4-10 seconds, tiring the calf due to static tension. And only then pull the sock towards you and stretch the calf. The fact is that muscles usually resist stretching: you try to stretch them, and they tend to return to their “shortened” state. But if the muscle is previously tired by contraction, it will no longer be able to counteract you. And stretching will turn out one hundred percent!

Or, if you are planning to stretch the hamstrings, then you must first gently stretch this muscle group, then contract it, overcoming resistance (yours or a partner). Next, you need to reduce the opposing muscle group (in this case, the quadriceps). For what? According to the physiological law already known to you, this will lead to relaxation of the hamstrings, which means that in the next "circle" you will be able to achieve greater stretching of these muscles. Then the cycle repeats again. Experts do not advise using this technique for those who have had or have heart disease or hypertension.

Always warm up before stretching. We forbid you to stretch cold muscles! Stretching without warming up increases the risk of injury. Think of your muscles as if they were made of rubber. Hot rubber stretches easily, while cold rubber can tear when stretched. Best time for stretching - after a warm-up or at the end of a workout. Do not block your joints in the extreme position, while stretching, keep your legs slightly bent at the knees, hands at the elbows, this will avoid unnecessary tension in them.
Never hold your breath while exercising. Try to breathe normally, through your mouth or nose, whichever is more comfortable for you. This will help make the stretching process relaxing.
Do not rush. Prolonged, shallow stretching reduces unwanted muscle stiffness and tension.
Don't compare yourself to others. Each person has their own degree of flexibility. By requiring yourself to stretch like a gymnast, you run the risk of overexerting yourself and getting injured.
Watch the intensity while exercising, avoid strong and abrupt movements. Strong impacts do not allow your muscles to relax and adapt to a new position. On the contrary, the muscles begin to contract, and the painful sensations increase many times over. Do not stretch until you feel pain. If pain is felt, it is necessary to stop immediately.

When should you stretch, before or after a workout?

For myself, I realized that I need to stretch both before and after training. A good warm-up is essential before strength exercises. When I didn’t do it, then already during the training it starts to hurt somewhere, something gets injured. Therefore, I combine a warm-up with stretching. But do not be too zealous with stretching before training. Otherwise, all the forces will go to stretching.

It has to do with some structures - proprioceptors.They were found in muscles and ligaments. Thisspecial Golgi bodies in tendons and muscle spindles. As a more effective stretch, many experts recommend static stretching rather than ballistic stretching. Static stretching activates the Golgi bodies, which helps to relax the stretched muscle. This stretch is best done after strength training.Activating the Golgi apparatus during stretching relieves muscle tension, which is good for developing flexibility, but interferes with the development of maximum muscle effort. To do this, the muscles and ligaments must be tight.

In practice, I am more successful and like active and dynamic - before strength training, static and dynamic - after training. Working out friezes in training is more of an isometric stretch - but connecting strength training and stretching in one heap, it is not possible to develop the quality of movements well. It is better to stretch separately, and in the dance to work on strength in your active range. In addition, the movements in the dance are sharp and the muscles stay in stretched states for a short time - there is no question of effective stretching.

Clamped and tense muscles are very visible in the dance - you can ask someone in training to see how you move and tell you how it looks. Or take a video of yourself and then critically look at your movements.