Page 45 - MG Magazine

DYNAMIC METHOD
It requires movement of the joint that we work with.

1. ACTIVE DYNAMIC METHOD 2. PASSIVE DYNAMIC METHOD
The work of stretching the muscles is carried out actively The subject does not perform the force to execute the
by the person: it can be the rocking of the segments to movement, but rather an external force that moves the
be worked (for example, standing up with fully extended body segments. We can speak, for example, of a stretch
knee), throwing or performing the launching movement, beyond the current capacity because the force to
insistence, oscillations, rotations, extensions, etc. perform the movement is much greater.

PROPIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF)
It is based on the mechanism through which we avoid the myotatic reflex when stretching the muscle, since it
produces involuntary contractions when it is suddenly stretched beyond its standard joint range.
IT HAS 3 WORK PHASES:

1. With the help of a partner, we stretch for 15 3. Again for 15 seconds, we repeat the stretch of the
seconds to a range close to the limit. first phase trying to achieve a greater joint range
2. We carry out a contraction for 10 seconds in the than in the first place.
opposite direction to the stretch worked previously,
while our partner will actively resist to the force of
our contraction. By doing so, we avoid the action of By performing the muscular contraction in phase 2, we
the myotatic reflex. avoid the acción of the myotatic reflex.

THE BENEFITS OF FLEXIBILITY
In the same way that we work on our aerobic capacity or There are various methods of training flexibility, such as
muscular strength and endurance, flexibility is essential those shown above. They are suggestions to complement
for our daily life and sports performances. It keeps us in workouts with some flexibility exercises in order to
good health and mobility, and helps us to achieve the best obtain greater joint width preventing injuries, since our
form in our exercises. Flexibility can be gained and lost muscles will have the ability to stretch much more without
very quickly, therefore, we must be constant in its work damaging themselves. A comprehensive and harmonious
since it provides multiple benefits to our body and helps us development of all physical capacities is synonymous with
in our calisthenic workouts. health, well-being and a lower probability of injury.

MG MAGAZINE 45