الإطالة والمرونة

By Mayo Clinic Staff

عرض الشرائح ذات الصلة

حركات الإطالة عنصر مهم في أي برنامج تمرين. بطبيعة الحال، معظم برامج التدريب الهوائية وتمارين القوة تسبب انقباض وشد عضلاتك.

وتساعد حركات الإطالة بعد التمرين على تحسين نطاق الحركة حول المفاصل وتعزيز الدورة الدموية.

كقاعدة عامة، مارس حركات الإطالة على مجموعات عضلاتك الرئيسية بعد التمرين. في بعض الدراسات، تَبَيَّنَ أن حركات الإطالة مباشرة قبل أي نشاط رياضي تُضْعف الأداء الرياضي، خاصة قبل الأنشطة التي تتطلب حركات باليستية، أو القفز أو الركض.

لكن عمومًا، قد تساعدك حركات الإطالة بعد التمرين على تحسين نطاق حركة المفاصل . أما إذا كنت لا تمارس الرياضة بشكل منتظم، فقد يكون من الأفضل القيام بحركات الإطالة عدة مرات أسبوعيًا بعد الإحماء للاحتفاظ بالمرونة.

مارس تمارين الإطالة بلطف. تنفس بسلاسة أثناء الثبات في كل وضعية إطالة لمدة 30 ثانية تقريبًا. حاول ألا تحبس أنفاسك. لا تقم بحركات ارتدادية سريعة ولا تَثْبُت على وضعية إطالة مؤلمة. من المتوقع أن تشعر بِشَدٍّ أثناء ممارسة تمارين الإطالة. إذا شعرْتَ بألم، فقد بالغت في التمرين.

قد يكون أداء الحركات المتدرجة المرتبطة بنشاط محددة أو نوع من الرياضة (الإطالة الديناميكية) مكملاً مفيدًا لتمارين الإطالة الثابتة، وقد يساعد في تحسين الأداء الرياضي.

11/10/2019

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