Rozgrzewka człowieku!
Rozgrzewka człowieku!
22 lipca, 2014 46 komentarzy do Rozgrzewka człowieku!Powinniśmy powiedzieć to sobie raz na zawsze – wielokrotnie obserwowany przeze mnie sposób rozgrzewania się wielu ćwiczących w postaci zrobienia kilku wymachów rękoma i schyleniu się raz do jednej i raz do drugiej jest delikatnie mówiąc do bani.
Ten artykuł jest o wszystkim związanym z prawidłową rozgrzewką.
Dlaczego?
Bo jeśli nie masz czasu na porządną rozgrzewkę to lepiej w ogóle nie zabieraj się za trening, bo jeszcze narobisz sobie krzywdy
Pomyśl o swoim organizmie jak o samochodzie, który zaraz po uruchomieniu doprowadzasz do 5 tys obrotów. Nie trzeba być mechanikiem, żeby wiedzieć, że to głupota. A teraz dla większej jasności wyobraź to sobie w zimowych warunkach przy -10 stopniach Celsjusza. Twój silnik(serce) dostanie porządnie w kość. Jedną z częstszych kontuzji powstałych w wyniku braku lub źle przeprowadzonej rozgrzewki jest zerwanie ścięgna lub więzadła. Żeby wrócić do sprawności i treningów po takiej przygodzie będziesz potrzebował nawet parę miesięcy. Parę miesięcy zastoju, bo nie chciało Ci się poświęcić 15 minut. Raczej nieopłacalne.
Kolejny często powtarzający się scenariusz to wykonywanie statycznego stretchingu przed treningiem. To zdecydowanie nie jest najlepszy pomysł, ponieważ najczęściej doprowadza do mikrourazów w obrębie tkanki mięśniowej( w efekcie doprowadzających do zmniejszenia zakresu ruchu).
Dodatkowo dobra rozgrzewka pobudza centralny układ nerwowy oraz układ hormonalny oraz powoduje zwiększony przepływ krwi, które to zapewnią Ci lepsze efekty treningu.
Każda rozgrzewka powinna zawierać pewne elementy (dostosowane do charakteru późniejszego treningu):
-pobudzenie układu sercowo-naczyniowego i oddechowego- trucht, skakanka, bieg bokserski
-przygotowanie stawów do późniejszego wysiłku- krążenia, wymachy, skłony
-rozciąganie (na tym etapie treningu najlepiej stosować rozciąganie dynamiczne)
-specjalistyczne ćwiczenia siłowe angażujące mięśnie, które będą pracowały najciężej
Dobrze wykonana rozgrzewka:
- podnosi temperaturę ciała,
- zwiększa przepływ krwi,
- zwiększa dostawę tlenu do mięśni –
- powoduje nasilenie przemian metabolicznych,
- zwiększa szybkość przewodnictwa nerwowego,
- zwiększa siłę i szybkość skurczów mięśni,
- pobudza system hormonalny,
- zwiększa ilość płynu stawowego i tym samym zmniejsza lepkość w torebkach stawowych,
- zwiększa skupienie i podnosi poziom uwagi,
- zmniejsza lęk przed kontuzją,
- zapobiega szybkiemu gromadzeniu się kwasu mlekowego i przedwczesnemu wyczerpaniu organizmu
Do dzieła!
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