What does the flexibility of a person depend on? Is it important for athletes and fitness enthusiasts? You will find answers to these and many more questions about flexibility in this article.
What is flexibility?
If you omit various sports terms, flexibility is the ability of the human body to perform movements with a large amplitude. At the same time, the word “large” means such a latitude of movement that exceeds the norm practiced in everyday life.
Flexibility Classifications
The main ones are the classifications of types of flexibility according to the source of action and the mode of manifestation. In the first case, everything is quite simple: if you are “stretched” by another person or use additional equipment, this is called passive flexibility, because you need strength from the outside to achieve the desired result. This type is usually used in professional sports. Amateur athletes are often fans of active flexibility, that is, the ability to increase the amplitude of movements at the expense of their own muscles.
According to the method of manifestation, general flexibility is distinguished, when it is easy to bend all joints; dynamic – in which the amplitude increases during movement; static and special. The latter is used in professional sports when it is necessary to improve the flexibility of a certain part of the body.
Factors affecting flexibility
All factors affecting flexibility are divided into internal and external. To begin with, we will analyze the external ones. These include the time of day and air temperature.
The following conditions are considered ideal for the development of flexibility: evening, sauna-like room.
This is due to the fact that even minimal physical activity during the day can be considered a warm-up, and therefore in the evening the body is more ready for stretching exercises. In addition, the higher the air temperature, the easier it is to pull the joints and ligaments.
Another key external factor is warming up. Many people believe that several flexibility exercises in themselves can serve as a warm-up, but if we talk about training (45-60 minutes) to develop flexibility, then warm-up is mandatory. It increases the effectiveness of training by 40-45%, and also helps to tune in to effective work.
Internal factors include the biological characteristics of a person, such as genetics, sex, age, type of figure and general state of Health.
Previously, the question of the importance of genetics for flexibility was controversial, but current research confirms that the capabilities of our body are partly limited and depend on the flexibility of our ancestors. Obviously, if they were famous for their ability to sit on the string, the probability that you can also increase. But it is also worth taking into account the structure of the joints and the skeleton itself. The most mobile joints are globular, but their flexibility may not be fully developed if there are bony protrusions that prevent movement.
It is widely known that girls bend better than men, just as children are more flexible than men over the age of 30. The first fact is not yet explained from the point of view of anatomy, but with the second everything is clear: the skeleton and joints of children are not yet fully formed, and therefore they have more opportunities for development. At an older age, when the body no longer grows and physical activity decreases, flexibility is no longer so developed.
The type of shape also affects flexibility. Thus, people prone to fullness, it is easier to perform flexibility exercises than those who are naturally tall and lean.
And finally, the overall health of the body. This factor is not the main one, but occupies an important place in a number of reasons that can prevent you on the way to a flexible body. Fatigue, stress, fatigue activate passive flexibility, but at the same time reduce activity, so you should train in a good mood.
Should flexibility be developed?
There is a common belief that flexibility is not necessary for everyone, but only for those who are engaged in dance and gymnastics. But that’s not true. Of course, not everyone should be able to sit on the twine without problems, but the development of flexibility is the main component of a healthy lifestyle. The fact is that our joints are subjected to huge work every day and even every minute, and unfortunately, even training and the right way of life do not restore them. And flexibility and its development can improve the condition of the joints and avoid diseases such as arthritis, arthrosis, etc.
How to develop flexibility?
But if flexibility is so important and there are a number of factors outside our influence, such as genetics, age and gender, the question arises: is it possible to develop flexibility? The answer is simple-you can become flexible at any age. The most important thing is to regularly engage and remember that everyone has his own limit. In sports, this is called a “point”, that is, the maximum possible amplitude of movements. The point can be moved and become more flexible, but it is not necessary to compete with other people and try to achieve what is easily obtained in them.
There are several sports in which the emphasis is on flexibility, and if you want to acquire this skill, you can consider doing one: gymnastics, acrobatics, yoga and stretching. Gymnastics from all of the above is perhaps the most difficult type, and it is better to start classes at an early age. But yoga, acrobatics and stretching are more accessible to everyone. They focus not only on flexibility, but also on endurance, strength, smoothness of movements and can help to lose weight. In addition, at the moment, these sports are gaining popularity, and therefore you can find something that will really like. Flexibility is developed in exercises on canvases and even during puldance classes.
Exercises to develop flexibility
Stretching and flexibility exercises are divided into static, dynamic and passive. The first are characterized by an alternation of relaxation and tension and a large number of repetitions. Usually static exercises are performed with the weight of your own body. For dynamic exercises you will need additional equipment, such as dumbbells. These are fast but short-lived loads. Liabilities are carried out in pairs, and the main condition is to have a force from the outside, which will stretch your joints and ligaments.
There are 6 simple exercises that you can perform yourself in any conditions.
To stretch the legs, you will need to stand facing the wall, lean on it with your hand to maintain balance, bend your leg at the knee and, supporting it with your hand, pull the heel as close as possible to the pelvis.
The calf muscles are also stretched from a position with an emphasis on the wall. You need to lean against the wall, one leg is a support, slightly bent at the knee and standing on the floor, and the other is back.
The easiest way to stretch the legs, perhaps, is to ride on socks. In this case, you can vary the degree and speed of ascent.
Inclinations to socks are also effective and known to everyone. They help to stretch the spine and improve the condition of the joints of the legs. It is recommended to place the legs wider than the shoulders and try to reach the hands not only to the feet, but also to put the palms on the floor completely.
To stretch the hip, you need to kneel. Put one leg forward for the support, remove the second slightly back, then move the entire body forward.
Side slots are also effective. One leg is supportive, and the second should be pulled to the side and try to sit as low as possible.
How to develop flexibility?
Although all these exercises are designed for stretching, they also develop flexibility, since this feature directly depends on the condition and mobility of the joints and ligaments.
Rules for the development of flexibility
- Regularity of workouts
It is necessary to take 45-60 minutes three times a week to perform flexibility exercises. At the same time, clearly determine what kind of flexibility you want to develop and choose a complex that includes loads on all joints.
- Sequence of charges
Before the loads themselves, perform a small warm-up (10-15 minutes) on the entire body. It can be a light cardio or the simplest muscle stretching and warm-up exercises. And then start the exercises and move in the following order: upper limbs, lower limbs, torso-from top to bottom.
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