Extended an integral part of any training routine. Large flexibility allows you to be more resistant to injury during the power, but most people know that two different Stretches:
- Static: Traditional stretch to make muscle stretches and muscles are more softer, when the muscle is eliminated by up to 30 seconds to make malice and make the muscles more softer.
- Dynamic: Activities on the basis of action (e.g., trunk twist, tall knees) Refuse to move the body.
But it is another way to increase the flexibility and increase the movement that is pnf extent. If you have never worked with a personal trainer who visited one of the post-class training or modern trainer, you can get acquainted with this practice.
Will you be novel or often stretch you here, something you need to know about the stretch of PNF.
What does PNF mean?
Properoping Neysatic Helps, or PNF extends muscle or surrounding muscles to stretch until muscle boundaries and later activate. The purpose of practice is to open a large part of the movement and improve flexibility.
Developed PNF in the 1940s As a method of treatment with polio and several sclerosis, it began using it for other conditions. “PNF stretch is mainly used in rehabilitation and orthopedic settings,” explains to the most flexible and injured muscles, “he said. Chris gagliManager of the Imerica on Exercise Scientific Education Manager. Often this is done with a taught partner.
However, everyone who wants to improve the mobility from PNF is beneficial. “It is a method of treatment that uses the power of the nervous system to strengthen the treatment,” and this philosopher, “said a personal trainer and physical therapist. Keats SnideenPT, DPT, COMT, CSCS, LMT.
According to him, the abbreviation violation helps us to understand how it works.
- Propriook: Refer to many sensitive receptors that return information about the movement and state of the body and the movement and state of the body to the central nervous system.
- NEVUREVUQULTA: The connection between the nerves and muscles / tendons they supply is delivery.
- EXECIAL DEFINITION: Simplify the action or process.
How does PNF work?
Sniden divides the concepts of PNF into “direct” and “indirect” techniques. Direct methods use the use of muscle elongated power, indirect methods, and muscles equipped by stretching muscles.
Direct technical means
Direct technical means are used for muscles that are not painful or dangerous to extend. A general method of stretching is a contract-holiday (CR):
- You move the solid muscle to the end or if it is painful, shy or shy.
- Then from that situation, isometer Conduct with muscle (no brother does not move without moving muscle) moves for 10 to 10 seconds.
- You will know that you can make the muscle a little deeper after a short rest.
For example, if you stretch your hammer, lift your feet up and hold it straight and hold it straight. Then, touch the opposite power – like a partner, a ribbon or wall – if you have a feet down, but check that your feet doesn’t move. After up to 10 seconds, empty your leg and you have to lift it higher than you make it before.
“This method works in things called” Isometry holidays “,” Sniden, “this means that it has a short-term rest period of muscle after the sizetric reduction.”
This recreation is possible due to the reflexes caused by reflex Avocognition infusion. Intercular agreements, called the goal of the goal of the goal, send the inhabitational receptors who direct muscle to release the tension. Simply put, the muscle releases the muscle when it is experiencing very violence.
You can often do the PNF as a partner or a wall like a party or wall.
Indirect machinery
Indirect equipment uses an antagonist or opposite, body partition to stretch hard muscle. “If muscle is weak or painful, this style can be better,” Sniden said.
With indirect equipment:
- You move the solid muscle to the end or if it is painful, shy or shy.
- Then, instead of ordering these muscles, you perform the other countercloths from five to 10 seconds, which in turn helps to relax hard muscle.
For example, if you stretch your chest, raise your hand and leave your hand, leave your hand and leave without pain. Starting your hand from this point to a partner or wall, and resist your muscles and power on your shoulder. After up to 10 seconds, release your hand and you can find more effort in the starting chest.
In this technique, muscles are involved in mutuality Inhuction. One muscle contract, inhibitary signals lead to vaccinating muscle hard muscle.
The debvvitect PNF stretch is usually done with a partner, but the purpose of the muscles can stand with your muscles, in connection with your muscles.
When should I extend PNF?
“When PNF is better running better, he said” Sniden “.” But if it lasts before this type, it will help someone to have a range of action necessary for someone. “
When the muscle was warm, the gagli was added due to the most effective menstraction of flexibility.
Also make sure to do some before you practice dynamic extension After PNF is elongated. Otherwise, learn how you read less vertical jump height or Force during training.
What is PNF backup?
“PNF type stretch often strengthens movement faster than passive or static approaches,” Sniden said.
A Reading Sports biology In 2016Researchers split 40 college students Hard hunters to four groups. He read three days a week, students for four weeks, students:
- A simple static extension
- Longon PNF
- Mulggan graving True Sumhereconomics (TSLR) technique (another method that increases the heart flexibility)
- There is no stretching
Both of the PNF stretches and mulled Tslr increased the Aralistic Drive Regional Agreement rather than static stretches. Some even take into account “The most effective appliances” for increasing PNF.
Precautions in stretching pnf
Being safe is only professionally involved in the practice of PNF, such as a personal trainer or physical therapist. Tell them about any injuries or strains, the injured muscles or tendons may deteriorate, but be careful of Sniden.
This also affects the extension of damaged muscles if you have recently experienced surgery. After you know the technique, you can make a few pnfs in your own.
