Dynamic StretchingStretching
In contrast to static stretching, dynamic stretching (also known as intermittent stretching) does not result in permanent stretching, but the muscle is continuously stretched and loosened again. However, this is not a jerky stretching, but a targeted, controlled, repeated movement. If the movement is performed in a springy or bouncing manner, it is called ballistic stretchingDynamic stretching has often been criticized in the past, but if performed correctly, positive effects can be achieved.
Dynamic stretching is mainly used for speed performances and in weight training. Advantages of dynamic stretching:The inter- and intramuscular coordination, i.e. the coordination of individual muscle groups with each other, is trained; the complex movements require appropriate neuromuscular control, which is practiced anew each time due to the numerous repetitions of movement. The local blood circulation is promoted.
Disadvantages of dynamic stretching:The triggering of the stretching reflex (see below); if the length of the muscles changes too much, the contraction of the stretched muscle takes place under reflector control. Thus it is assumed that the theoretically possible final position of the joint is not even reached. Since the extent of the reflex contraction depends strongly on the speed of stretching, rapid movements should be avoided as far as possible (e.g. strong swinging).
Thus: Risk of incorrect execution. AC- Stretching (Antagonist Contract) is based on the interaction of agonists and antagonists. Agonist and antagonist are pairs of opponents such as flexor and extensor.
If an antagonist muscle (e.g. biceps brachii muscle) is contracted at the maximum isometric level, the agonist antagonist, in this case the triceps brachii muscle, is automatically stretched.AC Stretching is applied during static stretching to counteract the reflective muscle contraction (see below) of the stretched muscle. In a manner of speaking, the antagonist of the working muscles is stretched simultaneously during each strength training session. to the overview strength training
What happens in the muscle during stretching-stretching exercises?
When the muscle is stretched, the muscle structure is lengthened. At the beginning of the stretching you feel a high stretching tension, which however decreases after about 30 seconds. Therefore you should hold this stretch for a maximum of 30 – 45 seconds.
The muscle has so-called muscle spindles. These prevent the muscle from tearing when stretched too much. When stretching too much (usually dynamic stretching), this muscle spindle reacts and causes a contraction in the stretched muscle, which in turn shortens it. This contraction triggers a hypertrophy effect (muscle build-up) and thus contradicts the aim of the stretching exercises. However, if the stretching stimulus is too strong, it can still lead to muscle injury or muscle tear.
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