Compex sport elite Anweisungen Seite 40

Preparation for a footballer wishing to optimise the effects of active stretching of the hamstrings muscles
The Stretching programme consists in stimulating the antagonist (i.e. opposite) muscle of the muscle subjected to
stretching in order to exploit a well-known physiological mechanism: reciprocal inhibition reflex. This reflex, based on the
proprioceptive sensitivity of muscles, consists of a very marked muscular relaxation. This allows more efficient stretching,
since it is carried out on a more relaxed muscle. Stimulation is therefore performed on the muscle opposing the muscle
being stretched. This stimulation consists of a progressive appearance and disappearance (slowly and lasting a long time) of
contractions, with complete rest between contractions. It is during the contraction (which increases with each new level) that
the athlete stretches the chosen muscle group by means of a traditional voluntary stretching technique. In this example, the
stimulation is carried out on the quadriceps in order to facilitate stretching of the hamstrings muscles during the contraction
phases.
Cycle duration: Throughout the season, according
to the frequency of voluntary stretching sessions
According to the normal duration of stretching (this depends on schools of physical training
and each person's feelings), choose the level that seems most appropriate.The proposed
duration of stretching is:
10 seconds for level 1
12 seconds for level 2
14 seconds for level 3
16 seconds for level 4
18 seconds for level 5
Programme: Stretching 8, Adopt the starting position for the active stretching exercise
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