The reason why many people want to stretch is to improve the range of motion of joints, especially to make their bodies more flexible and squat more standard, so they need to stretch to some extent. Stretching can improve the flexibility of the body and also improve the range of joint activity. So before the training begins, we can stretch to a certain extent, which will make our training effect better.
But only continuous stretching can make our training effective, especially static stretching, which is very effective for improving the range of motion of some joints. But we must insist on stretching, that is to say, when stretching, we should extend the stretching time and let the central nervous system receive stimulation, so as to achieve a wider range of joint activities.
Continuous stretching can make the body more stable and at the same time make the muscles stretch more. Without continuous stretching, the training effect is limited. Although stretching can improve the range of joint motion in a short time, it must be stretched continuously in order to be effective.
Moreover, according to the research, if we stop stretching, the range of joint activity will return to the original place. That is to say, although we can adapt the joint to this state and improve the average range of joint activity, as long as we have training to stop or reduce stretching, the range of joint activity will also decrease, so we need to find a better alternative to stretching to improve the range of joint activity, so we can do centrifugal action, that is, slow centrifugal action can effectively improve the range of joint activity.
According to the research, if you do centrifugal training on the back of thigh slowly, you can increase the length of biceps brachii and improve the muscle structure, which is more lasting than static stretching to stimulate the central nervous system. At the same time, centrifugal training can provide additional benefits for the strength in action, which is an effect that static stretching can't do.
Slow centrifugal training is a mode of strength training, and centrifugal training mainly refers to the reduction of muscles in a relaxed state. When performing centrifugal exercise, the strength will contract and the muscles will slowly lengthen. At this time, the strength produced by muscles is relatively small, mainly to resist the gravitational acceleration that makes the load downward.
Centrifugal training can make our muscles stronger. For example, when doing bench presses, squats or stoops, the movement trajectory drops, the muscles become shorter, and the centrifugal stage begins to occur. At the same time, it can also cause muscle hypertrophy and make muscle growth better. So if you want to improve the range of joint motion, you can do static stretching and slow centrifugal training. Slow centrifugal training has a better effect, which can also stimulate muscles better and is friendly to joints.