Video on es mostren les figures realitzades pels alumnes del 1r Batxillerat Tecnològic
Video on es mostren les figures realitzades pels alumnes del 1r Batxillerat Tecnològic
La zumba és una barreja de ritmes llatins com ara la salsa, el merengue, el flamenco, la cumbia o la bachata i d’exercicis aeròbics.
Body combat és un programa de les Milles que és bàsicament cardiovascular intens.
Es caracteritza per ser un programa basat en les arts marcials com el Karate, Tae Kwondo, Boxeig, Kickboxing, Muay Thai, …entre d’altres, a través de coreografies amb música
https://www.youtube.com/watch?v=WzAGWV7ceuY&list=RD0g8lB06XNd8
Ioga
Començarem fent una petita explicació de les bases del ioga , tot seguit començarem amb els exercissis propis del ioga. Cap al final, farem alguna postura més complexa però no massa. Per acabar farem una activitat de relaxació
el Gac és una disciplina estàtica en la que es practica la execusió del treball de varies zones del cos com: glutis, cames i abdominals.
No reconeixem correcte la paraula fitness. A l’anglés, la seva llengua d’origen, el significat de la paraula fitness és el significat de tindre una bona salut i tindre una bona forma física.
La paraula fitness està composta per FIT (que vol dir freqüència, intensitat i temps) i d’un sufixe que és ness i el seu significat és de nominalitzar la paraula. Fitness postural és el nom que li donem a cuidar la nostra postura.
És molt important que portis la motxilla ben agafada a l’esquena.
Alguns nens i nenes teniu tendència a sobrecarregar les motxilles i això pot comportar problemes d’esquena en el futur. La forma de transportar la motxilla, el pes que s’hi inclou i el temps concret de càrrega influeixen en l’aparició de dolor a l’esquena
Us faig algunes recomanacions que us poden ser d’utilitat a l’hora d’escollir i preparar les motxilles:
1. No convé que les motxilles superin el 10% del vostre pes corporal. S’han de situar en la zona lumbar, s’han de poder graduar segons l’alçada i el pes ha de quedar repartit entre les dues espatlles.
2. Les motxilles han d’estar ben dissenyades. Han d’ajustar-se correctament i s’han de portar penjades a les dues espatlles (de dos tirants) per equilibrar el pes. Cal evitar les motxilles pesades i d’un sol tirant.
3. És millor que la motxilla tingui tirants gruixuts i com més amples millor, així com un respatller encoixinat.
4. L’ús d’un cinturó encoixinat que es pugui cordar a l’altura de l’abdomen o el pit serveix per repartir millor el pes i facilita la subjecció de la motxilla.
5. Les motxilles amb rodes tenen l’avantatge de no sobrecarregar l’esquena, però s’han de saber utilitzar adequadament, perquè si la força que realitzeu per estirar-la no és uniforme pot sobrecarregar-vos més un costat que l’altre.
6. Es recomana emplenar-les de dins cap a fora, posant els objectes més pesats i plans enganxats a l’esquena; així es reparteix millor el pes i no es clava a l’esquena.
7. Convé que us organitzeui deixeu preparada la motxilla el dia abans, i que consulteu l’horari d’assignatures de l’endemà per assegurar-se de portar tot el necessari. L’estil de vida sedentari i el baix to muscular també s’associen a patologies de l’esquena. Per tant:
8. Cal potenciar la musculació de l’esquena i promoure l’exercici físic en els nens i nenes de forma regular.
9. També us recomana evitar dormir de bocaterrosa perquè és perjudicial per a l’esquena; és millor fer-ho boca amunt o de costat.
La Dra. Julita Medina, especialista en Medicina Física i Rehabilitació del Servei de Rehabilitació de l’Hospital Sant Joan de Déu ens detalla com els nens heu de portar la motxilla per prevenir dolors d’esquena.
[youtube]https://www.youtube.com/watch?v=QUlLt-r0j1o[/youtube]
1r trimestre | 2n trimestre | 3r trimestre |
TEORIA
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TEORIA
PRÀCTICA
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TEORIA
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1r trimestre | 2n trimestre | 3r trimestre |
TEORIA
PRÀCTICA
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TEORIA
PRÀCTICA
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CONCEPTES
PRÀCTICA
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1r trimestre | 2n/3r trimestre | 2n/3r trimestre |
TEORIA
PRÀCTICA
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TEORIA
PRÀCTICA
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TEORIA
PRÀCTICA
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1r trimestre | 2n trimestre | 3r trimestre |
TEORIA
PRÀCTICA
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TEORIA
PRÀCTICA
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TEORIA
PRÀCTICA
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La tècnica de carrera representa una manera de realitzar el gest de córrer. Per tècnica entenem que és el model més eficaç i econòmic de fer aquest gest. Seria la millor manera entre totes les possibles.
Dance & orienteering in format pdf
Dance & Orienteering
1 – DANCE
Every sport that we learn and practice in Physical Education requires us to use our bodies. The medium of Dance is no different. In dance, we express thoughts, feelings, and ideas through physical movement.
Dance is very physical, like most sports, but it is also an art form. Let´s look at how Dance compares with other arts:
SPATIAL AND STATIC ARTS Products of these mediums occupy a physical space. They are visible and do not change over time (except through age and damage) |
TEMPORAL AND DYNAMIC ARTS Products of these mediums occupy a period of time; they are temporary. They exist only when they are performed/consumed. These products change form during that period of time. |
Painting (the art of form and colour) |
Literature (the art of words) |
Sculpture (the art of volume) |
Music (the art of sounds) |
Architecture (the art of space) |
Dance (the art of body movement) |
Photography (the art of light) |
Film (the art of moving images) |
1.1 – Choreography
Dance can be choreographed or improvised:
Choreography is the pre-planning and rehearsal of specific movements and timings, usually in relation to music.
Improvisation is spontaneous movement, though is usually still performed in relation to music.
Often a dance routine will combine elements of both choreography and improvisation.
In this section, we will focus on choreography.
The term choreography, as defined above, originated in the world of Dance, but has since been applied to a wider range of sports and arts. So, we could talk about the choreography of a gymnastic routine, of a figure skating performance…or even of a fight scene in an action movie!
A choreographed routine must have a beginning and an end, but there are few other rules. The choice of movements is free. Creativity, imagination, sense of rhythm, appropriate ´taste´ are all important characteristics of a good choreographer.
However, the best choreographers remember to leave room for some improvisation in a routine, so the performers can individually express themselves.
1.2 – Elements of Choreography
1.2a) The Body
First, we should think about what we will do with our body.
To create, rehearse, and perform a choreographed dance, dancers must be fully aware of their own bodies. Think about things like breathing control; balance and gravity; the exact position of body parts; muscle flexibility…
The better we know our own bodies – our limitations and our abilities – the better we will be at dance choreography.
Here are some ideas for dance movements you may want to try:
Displacement: stepping, running, striding, skipping
Jumps: jumps from standing, twist-jumps, galloping
Turns: longitudinal turns, transverse turns, sagittal turns; one foot turns, two foot turns
Throws and catches
Balancing: different balances centring on different support points
1.2b) The Space
Secondly, we should think about space. Different types of space include: the performance space (the stage or dancefloor); the space between yourself and other dancers; and the space between yourself and other objects.
To use the space, consider:
Directions: front, back, right, left, up, down…and anything in between!
Trajectories: straight, curved, perpindicular, parallel
Dimensions: narrow vs wide movements, small vs large movements
Relationships: proximity between dancers, formations
1.2c) The Music
Music is a very important resource for dance choreography. It provides atmosphere and pacing to dance movements.
The different elements of music can be summarised as:
rhythm
melody
harmony
–RHYTHM
Rhythm is intrinsic to life. Everything in nature follows a rhythm: the movement of the stars, the tides, the seasons, animal life cycles, the heartbeat…
Humans place rhythm at the centre of music and dance. Musical rhythm is a way of organizing sound and silence; it is how we vary the order and progression of sounds in time.
In all forms of regular and continuous music, rhythm is measured by beats. The rhythmic pattern of beats is called the meter.
-MELODY
A melody is a sequence of sounds of different pitches. Musical composers use melody to express ideas, moods or atmospheres. When we hear a song and recognize it, it is usually the melody which allows us to do so. (In conversational English, we often say ´tune´ instead of ´melody´.)
-HARMONY
A harmony is a set of simultaneous notes which supports and accompanies the melody.
1.3 – How to choreograph
At first, you should only create basic choreography with simple movements, few participants, and short duration. We should use familiar music with a very clear and simple beat.
1.3a) The Choice of Movements
The first thing to do is to determine the main movements that will be included in the choreography. Afterwards, we should create ´links´ (transitions) between these main movements.
1.3b) Sketching
After we´ve thought of some movements and links to use, we should draw them on paper. Once drawn, we should test and rehearse the routine. This should be done without music initially, so we can focus our attention on memorizing and refining the routine. Once we´re confident enough to perform the routine without music, we can then add the music.
1.3c) The Choice of Music
You can use all kinds of music, from folk dances to the latest pop songs. For our first attempts at choreography, we should use music with a clear and simple beat. This will make it much easier to create and rehearse movement routines.
Also pay attention to the structure of the musical piece: for example, binary (AB, AABB), ternary (ABA; AABABA), reexpositiva (AABA), rondo (ABACADA). Our choreography should reflect this structure; for instance, a song that repeats the same melody multiple times may encourage us to repeat the same dance moves multiple times.
2 – ORIENTEERING
Orienteering is a map-reading sport. It is practiced in natural outdoor settings. Competitors have to seek multiple marked ´checkpoints´ on a map, in the shortest possible time. Competitors are only allowed to use the map and a compass.
The checkpoints are physical flags or ´targets´. When a competitor reaches a checkpoint, they must record this.
Orienteering requires no real minimum level of physical fitness. Age is unimportant. Of course, a slim person in their early 20s may perform faster than an obese person in their 60s, but for both individuals it is possible to complete an orienteering circuit.
To reflect differences in fitness and age, orienteering races are organized into different categories. This keeps each race competitive. For very young orienteers, for example, there may be 2km circuits with very obvious checkpoints. A circuit designed for fit people in their 20s may be much longer, with more obscure checkpoints.
Orienteering is one of many outdoor ´adventure sports´ that are becoming more popular. By learning how to orienteer, you´ll learn how to read a map. This will enable you to try many more of the fun and exciting adventure sports that are practiced today.
2.1 – Race equipment
The Map
The race organizer gives the map to each competitor at the start of the race. Red circles indicate where the checkpoints are. An equilateral triangle marks where the starting point is. (see section 2.4, below)
The Compass
The compass is a magnet responding to the Earth´s magnetic poles. It will always point magnetic north (which is different from geographic north). Participants must bring their own compass, preferably one with a flat and transparent base.
Checkpoint Description Sheet
Competitors are also given a sheet describing information about the location of checkpoints. (see section 2.5, below)
The Record Card
Each competitor is given a ´record card´, which records their progress through the circuit. To finish the race, a competitor must have fully completed their record card. Record cards can be either paper or electronic.
The Checkpoint
Each checkpoint is signified by a triangular white-and-orange flag. They are hung from posts or trees.
The Clip or Electronic Device
Next to each checkpoint is a small clip or electronic device. The small clip is the more old-fashioned option; we use it to mark paper record cards. We use electronic devices with electronic record cards.
Clues
At each checkpoint, there are numerous clues which hint where the checkpoint is located. In beginners´ races, these clues are more detailed, and often describe symbols using text.
2.2 – Orienteering disciplines
The most classical orienteering races are on-foot, in mountainous regions. However, they can also take place in urban parks. Most orienteering races happen during the daylight, but can be scheduled for the nighttime, which adds to the challenge and ´atmosphere´.
Some orienteering races require participants to ski, or mountain-bike. More rarely, there are horse-riding and wheelchair variants.
2.3 – The Environment
Orienteering is a sport practised in natural locations. This means we must be very careful and respectful. Everything should be left as we found it: gates should be closed behind us; fences should not be broken; crops must not be destroyed…
2.4a – The Map (colours)
Orienteers use detailed topographic map. They often have a scale of 1:50,000 or 1:25,000. In particularly complex terrain, orienteers might use an even more detailed map, with a scale of 1:15,000 or 1:10,000.
In topographic maps, different colours represent different types of areas. In general, the more intense the colour, the more difficult an area is to traverse. So, forest areas are white, while areas with thick, impenetrable vegetation are dark green.
In more detail:
White: Forest, generally good penetrability
Green: Forest and thick vegetation, the darker the colour the harder this vegetation is to penetrate
Yellow: Treeless land, good visibility. Yellow areas could be wasteland, clearings, meadows…
-Thick yellow lattice over white: meadow with scattered trees, good penetrability
-Fine yellow lattice over white: open forest with scattered trees, good penetrability
-Thick diagonal lines over white: falling logs and branches zone
-Black spots over yellow: open sand, limited penetrability
-Green points over yellow: field with fruit trees
Brown: orographic formations (mountains)
Blue: water terrain: lakes, rivers, streams, and wetlands
Black: roads, trails, houses, and other man-made structures, plus cut stones
2.4b – The Map (contours)
Orienteering maps have contours which indicate whether we must descend or climb. All points on a contour line have exactly the same height. The closer together different contour lines are, the steeper the terrain.
2.4c – The Map (direction)
The verb ´to orient´ (or ´to orientate´, in British English) means ´to position according to compass directions or other fixed points´. So, it´s no when we orient ourselves, we use both the map and the compass to discover where we are. If we don´t have a compass available, we should use physical reference points (e.g. hills, trees) instead.
2.5 – Checkpoint description sheet
The checkpoint description sheet given to competitors at the start of the race is a vital tool. It contains all of the information necessary to know the location of the checkpoints. However, it can be difficult to read for beginners, because it uses a special code of symbols.
2.6 – Competition Rules
The following is a translated extract from the Orienteering Federation´s official website, which details the rules for competitors. You can find them online here ( www.fcoc.info ).
The first principle of Orienteering is honesty.
Orienteering races are performed in silence. Communication between competitors, or the exchange of information, is strictly forbidden.
Once the race has started, competitors may not receive help or ´tips´ from the race organizers (a.k.a. counsellors).
Race organizers may not offer advice or ´tips´ to competitors.
Competitors may not ´follow´ more advanced players.
Competitors must respect other individuals, property, agricultural areas and natural areas.
Competitors must respect, and not demean, all competitors from lower, higher, or equivalent categories.
Race organizers have the right to inspect and verify the control card(s) of any and all competitors, at all times.
Competitors must proceed through checkpoints in the correct order.
If a competitor is found to have lost or vandalised his or her scorecard, they will be immediately disqualified.
Observers and other non-participants are forbidden from entering the competition zone for the duration of the race.
In the case of accident or injury, competitors are entitled to immediate medical attention.
However, in participating in an orienteering competition, a competitor accepts the risk of injury.
Any violation of this code of ethics is considered extremely seriously, and will be dealt with accordingly by the relevant authorities.
Independentment de la temperatura que faci, els músculs sempre comencen a treballar en fred. Aquí tens alguns exercicis per fer abans de sortir a córrer :
Estirar és fonamental , independentment del temps que faci. A més de preparar els músculs que faràs servir , estirar :
Consells per estirar :
Estirar del cap als peus
Les teves cames no són l’únic element important quan corres . En córrer, fas servir tot el teu cos (del cap als peus ) per impulsar- cap endavant . Això vol dir que has estirar totes les parts del teu cos .
Espatlles i laterals
Què fa? Relaxa els músculs dels braços i els laterals, reduint la tensió a la part superior del teu cos en córrer.
[youtube]http://youtu.be/a85slBfI08k[/youtube]
Regió lumbar
Què fa? Ajuda a alleujar la tensió a la regió lumbar, minimitzant el risc de lesions en córrer
[youtube]http://youtu.be/cKlLxaqSNjU[/youtube]
Part anterior de la cuixa
Què fa? Estira el quàdriceps en la part anterior de la cuixa
[youtube]http://youtu.be/Vg1FWmWGxqI[/youtube]
Ingle
Què fa? Estira la part anterior de la cuixa i l’engonal, ayudadnso a mantenir la pelvis en posició correcta i reduint el risc de dolors a la regió lumbar.
[youtube]http://youtu.be/vWBrpwZvasI[/youtube]
Bessons i tendó d’Aquil · les
Què fa? Relaxa els músculs de les cames i els tendons d’Aquil · les després de córrer per prevenir l’engarrotament, la fatiga i la sobrepronación.
Durant quant de temps? Mantén estirats durant 30 segons en cada cama
[youtube]http://youtu.be/Io9TntYHUn8[/youtube]
Hi ha multitud d’exercicis d’estiraments que pots provar a Internet, aquest són un simple exemple
[youtube]http://www.youtube.com/watch?v=c5-8dj1I34w[/youtube]
Complet PDF dossier: Physical-Qualities
PHYSICAL FITNESS
The concept of ´physical fitness´ first arose in 1916, in a scientific study that tried to accurately measure the different physical characteristics of individuals. The idea of ´fitness´ suggests it is possible to improve one´s physical capabilities through sport or other physical activities.
Have you ever wondered if you´re in good shape? (We often think about this when we´re experiencing difficulties in performing a particular sporting technique.) This booklet will give you some ideas on how to measure – and improve! – your physical fitness.
To determine how the body improves by doing different activities, there are a number of ´motor skills´ (or physical qualities) that we can look at to measure the development of each individual. These motor skills form the basis of someone´s physical condition.
1 – MOTOR SKILLS
2 – BASIC PHYSICAL QUALITIES
Our basic physical qualities are determined by metabolic processes and the energy performance of our voluntary muscles.
2.1 – STRENGTH
Strength is the ability of muscles to overcome external opposition.
2.2 – ENDURANCE
Endurance is the ability to maintain physical effort for a long time. However, there are different types of endurance: a marathon runner covering 26 miles requires prolonged, sustained effort, which is different from the intense, concentrated effort of an 800m sprinter.
We could say that: the marathon runner has excellent aerobic endurance; while the sprinter has excellent anaerobic endurance.
What do these underlined terms mean? They refer to different ways of producing energy:
-Aerobic:
When we work aerobically, we make consistent, moderate effort over a prolonged period of time. So, this is the kind of endurance we need for long-duration physical activities (lasting 3 minutes or more).
There´s a balance between our oxygen intake and oxygen demand for activity.
When we work aerobically, our heart works between approximately 130 and 170 beats per minute.
EXAMPLES: Long distance races (3,000m, 10,000m, …), jogging, walking at a rapid pace, jumping rope, cycling, skating, swimming (long distances), aerobics, dancing… any activity that requires a moderate pace.
-Anaerobic:
When we work anerobically, we make an intense effort over a brief period of time. So, this is the kind of endurance we need for high-intensity short-duration physical activities (lasting less than 3 minutes).
There is an imbalance between our demand for oxygen (high) and our supply of oxygen (low); in other words, we perform in oxygen debt.
When we work anaerobically, our heart works between approximately 170 beats per minute and about our MCI (Maximum Cardiac Index, 220 minus age)
EXAMPLES: Sprinting (1,500m or less), swimming (short distances), jumps, throws, cycle sprints… any activity that requires an intense effort.
To better understand what endurance is, we need to know the following:
Anaerobic threshold: the limit at which someone can produce energy without oxygen, during intense exercise
ATP: the molecule that enables energy substrates to produce energy
Aerobic mode: a way of producing energy by burning ATP with oxygen, through steady exercise during a prolonged period of time
Anaerobic mode: a way of producing energy by burning ATP without oxygen, through intense exercise during a short period of time. This mode produces a lot of energy, but also produces lactic acid.
Lactic Acid: This is a byproduct of the anaerobic mode of producing energy. Lactic acid changes the properties of blood and temporarily prevents the proper contraction of muscles.
A person´s endurance level increases as they grow (except temporarily during the early stage of puberty, when someone is 12-14 years of age), until it reaches a peak at age 28-30. After this point, it gradually descends.
-Heart rate
A good way to test your endurance level is to measure your ´heart rate´ (the number of beats per minute that your heart does). There are three methods to measure heart rate:
1) Place your fingertips on the carotid artery (located in your neck).
2) Place your fingertips on the radial artery (located in your wrist).
3) Place your hand over your heart.
With methods 1 and 2, you shouldn´t use your thumb, because it has a pulse of its own, and can distort your counting.
Short on time? The number of beats per minute can be quickly calculated by counting heart beats for six seconds, and then multiplying this number by ten.
Heart rate varies according to the person´s age, sex, and individual characteristics:
At birth, for example, we have a pulse of 140 beats per minute (bpm). This decreases gradually as we age, until we reach 20 years old, when our heart-rate is 60-70 bpm. It remains at this level until we reach 50 years old, when it increases to about 70 bpm – 80 bpm.
Generally, women have a higher heart rate than men.
People who exercise regularly have a low heart rate.
Heart rate also varies according to the activity being performed at any particular moment:
In the morning, immediately after waking up, we have a very low, ´resting´ heart rate.
During the day, the heart rate increases.
During physical exercise, the heart rate increase, relative to the intensity of the exercise.
During exercise, we should always remember our own maximum heart rate, (i.e. Maximum Cardiac Index). We can estimate this by subtracting our age from the number 220. For example:
Mia Farrow (age 19): 220 – 19 = 201bpm MAXIMUM
Victor Argo (age 69): 220 – 69 = 151bpm MAXIMUM
James McAvoy (age 37): 220 – 37 = 183bpm MAXIMUM
2.3 – SPEED
Speed is performing an action quickly: for example, running a long distance in a short time.
2.4 – FLEXIBILITY
Flexibility is the ability of our joints to bend, twist, and straighten as widely and easily as possible. For example, rhythmic gymnastics requires a very high degree of flexibility.
The flexibilty of the human body depends on two factors:
The joints´ range of movement; the extent to which our joints can bend, twist, and straighten.
The muscles´ suppleness; the ease with which our joints can bend, twist, and straighten.
-Why is it important to maintain, grow, and recover our flexibility during our lifetime?
The evolution of the human race has so far given our bodies a great deal of flexibility. However, in recent centuries, especially since both the Industrial Revolution and, more recently, the beginning of the ongoing IT (Information Technology) Revolution, human societies have been increasingly mechanised and automated. (Think of factories, cars, and computers.)
Physical labour is less and less a part of our lives, particularly in rich, developed countries like Catalonia or Scotland. Many of us have sedentary lifestyles: we spend many hours per day sitting, at work and at home. This type of lifestyle can contribute to heart disease and other health problems, such as back pain and vulnerability to injury.
If we exercise our bodily flexibility, we can avoid many of the health risks of a sedentary lifestyle. Flexibility exercises have the following specific benefits:
2.4a – The tendon muscular system
Flexibility exercises fight muscle fatigue, because it promotes blood circulation.
They also prevent muscle and joint injuries, by allowing a greater range of possible movements.
Exercise increases the strength of antagonistic muscles.
2.4b – Joints
Regular exercise of your joints prevents tissue calcification, which keeps the joints flexible and ´young´.
Regular exercise leads to regular renewal of synovial fluid, ensuring that the joints are prevented from degenerative disease.
2.4c – Respiratory and cardiovascular system
Flexibility exercises improves blood circulation around the body.
The contrast between tension and relaxation in the process of stretching muscles creates a ´pumping´ effect. This enables the proper disposal of waste produced by our metabolism, such as lactic acid.
2.4d – Nervous system
When stretching properly, we have to breathe slowly, which makes us feel more relaxed. Notice how your limbs feel lighter after a good stretching session.
Flexibility exercises improve coordination, and our ability to learn motor skills.
Finally, exercise enables us to ´know ourselves´: we begin to understand what our physical limits and abilities are.
The combined effect of all of these benefits is a good posture. Posture is the relationship between the position of our body joints.
When we forget to exercise a specific part of our body, the posture of our whole body is affected. For example, if you forget to exercise your hamstring and calf muscles, don´t be surprised if your legs get injured easily! (To test how flexible these particular muscles are, try touching your toes without bending your knees. If this is difficult or impossible, you have some work to do!)
-Did you know?
Women are usually more flexible than men, because men usually have larger and tighter muscles.
-Stretching
The following exercises help to improve flexibility:
Methods of Stretching
There are basically two methods for increasing joint mobility: static and dynamic methods.
Dynamic methods are characterised by gradual extensions that push the limits of our flexibility.
Static methods are maintained for a certain time, in a certain posture.
Both methods can be performed either actively or passively. When you perform actively, you contract your antagonistic muscles by yourself; when you perform passively, someone helps you.
[Active image] + [Passive image]
From theory to practice
-Basic rules:
Stretches should begin and end very slowly.
Don´t rush! Make sure that every stretch is performed properly.
Stretching positions should be maintained for a minimum of 10 seconds.
Remember to stretch both sides of the body. Do not neglect any muscle area.
Each exercise should be repeated 2-3 times each session.
Ideally, you should perform stretching sessions three to five times per week.
-Suggestions:
Don´t hurt yourself! Be careful not to push yourself too far, especially during dynamic stretches.
Remember that everyone´s an individual. What is easy for someone else may be difficult for you, so adapt your stretching routine accordingly.
When stretching a particular muscle, remember to keep the rest of your body relaxed.
As you become more experienced, it´s a good idea to experiment – cautiously – with new stretching positions.
If we play asymmetric sports that prioritises certain parts of our body over others (e.g. tennis), remember to compensate for this in our stretching routine. So, if your preferred sports tend to emphasise your arm muscles, try to spend a bit more time on your leg muscles during stretches.
Breathe regularly and slowly during stretches. Never hold your breath!
If your stretching position is affecting your ability to breathe slowly and regularly, you need to correct your stretching position.