Becky
Super Magic Handwraps (VI)
*2o_Rufus_o5*
Posts: 256
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Post by Becky on Sept 21, 2005 13:27:51 GMT
What is a proper warm-up? How long on average should a warm-up take? And which muscles are the most important to stretch off?
Please don't post if you are going to post for the sake of it...Please post if you can actually answer my questions...
Thanks in advance...;D
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Post by magical trevor on Sept 22, 2005 12:22:19 GMT
proper warm up - whatever gently raises your bodies temprature thus loosening muscles and promoting the lubrication of joints. this should increase ROM from sedentary but should not be used to improve maximum ROM.
how long - my warm ups (class) take about 15 minutes, but i also use this time for terminology/theory questions general questions and also keeping the students up to date on events within the club/association.
most important muscles to stretch - all muscles and joints must be warmed up, but actually stretching i would say the muscles you are going to extend quickly and/or the ones you dont use much.
my stretches (after full warm up) concentrate mainly on the fallowing muscle groups
*hamstring
*quads
*adductors
*abductors
*gastroc nemius/soleus (mainly GN)
*erector spinae
* Rectus abdominis
i stretch these the most becouse as we all know, power comes from your hips, hence abs and back, and kicking requires strong flexible muscles, hence legs, plus most martial arts movement is completely un-natural, therefore you need to warm every joint and muscle.
just my opinion, there are loads of theories on warm up and stretching, its best to find the best (and safest) way to warm yourself up!
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Becky
Super Magic Handwraps (VI)
*2o_Rufus_o5*
Posts: 256
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Post by Becky on Sept 22, 2005 15:59:48 GMT
Thank you Kempy...Thats answer all my questions...If anyone else has any opinions please feel free to post, although i dont think anyone will get anymore precise than that!
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Post by timfred on Sept 22, 2005 21:54:32 GMT
Kempy Im impressed !
My club warmups are unfornunately a bit 'farmyard' compared to kempy's science:
5 mins (ish) running round the gym - with 'change direction' ' 20 sit ups / press ups / star jumps etc. Idea is to get warm, get the class moving plus heart & lungs working - nothing to heavy.
Move on to traditional stretching & extending - neck, then shoulders, waist & spine (back is important), legs & deep lunges.
I try to make time at the end of the lesson to do more stretching - but deeper & held for longer.
Last - and I think Im the only WYSOK that does this! - before kneeling bow there is a short bit of eyes closed meditation. (sound corny - but it closes a lesson off well and allows cooling down.
There you go Becky ! - pick out the best bits - discard the rest.
Tim
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Becky
Super Magic Handwraps (VI)
*2o_Rufus_o5*
Posts: 256
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Post by Becky on Sept 23, 2005 9:15:21 GMT
Why thank you Tim! At our club we do our warm up like Kempy's - Stretching activities, for approx 20mins, then we run round the hall and change direction ETC to get the blood pumpin' - It bloody works in a hall of our size too!!
Just wanted to know your lots opinions and importance of the muscle stretching, thanks!
Becky
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Post by magical trevor on Sept 23, 2005 16:44:46 GMT
really tims is a text book warm up to follow!
you should get hot and sweaty before stretching! so really its a lot better than mine, and defo safer!
but the other side of the argument is,
we are martial artists, most "rules" for exercise are created round the likes of a junior football team, not martial artists, plus we are all inderviduals and you learn how to warm yourself up best, which muscle groups to concentrate etc etc.
so if you are interested in the subject, you are doing the right thing! ask people! read books! and experiment!
its nice to see the younger squid monsters taking an interest in the theory side of training as well! well done you!
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Becky
Super Magic Handwraps (VI)
*2o_Rufus_o5*
Posts: 256
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Post by Becky on Sept 23, 2005 23:23:24 GMT
;D! Although dont know about the sqid monsters, but thanks anyway...Nice to be praised rather than threatened, no names mentioned (LIV!!!!)...  |
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Post by Riley HTWT on Mar 6, 2006 15:41:25 GMT
the key aspect is to be warm before you start stretching, this means raising your heart rate (and body temp) before stretching to get the optimum result. as was mentioned previously, there are numerous methods of stretching, ( PNF, ballistic movement, static hold) but the jury is still undecided so just find what works best for you. in an ideal world we would stretch after a session, but its just not practical, so a happy medium between warm up, stretch and then training is the way to go i think. that's what the boffins down at the lab say anyway.
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Post by Liv on Mar 7, 2006 8:04:02 GMT
Jeezzzy Chrizzzyy Riley what are you doing actually posting on the forum? Are you ill? Or has boredom hit an all time high?  |
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Post by Riley HTWT on Mar 13, 2006 15:05:49 GMT
just because my hamstrings left around the same time as shell suits, doesn't mean i don't take an interest. i did a dissertation on the subject and cant discuss owt else cos i'm not training yet. OK, i was on a break and wondered if that jammy processor i put in had crashed the site.
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Post by Liv on Mar 13, 2006 16:25:39 GMT
Yeah it probly was your shoddy workmanship - speaking of which, tell that bro of mine that everything keeps crashing and it refuses to play Stronghold 2 campaign modes without dying a death. If only that was the computer I was using for the website - dammit. And I so wanted to blame you... ;D |
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Post by Cheecky monkey on Jan 10, 2007 13:42:07 GMT
YOU LOT SUCK YTHINK YOUR IT.ALAYS HAVE AN ATTITUDE
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Post by In Reply on Feb 4, 2007 22:22:57 GMT
Hmmm I wonderrrrrrrr what association you're from......
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Post by HBGG0905 on Sept 5, 2008 3:01:26 GMT
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Post by wowposter on Sept 17, 2008 10:33:37 GMT
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