should be more than 12-20 s. Naturally, for each person, the maximum duration of static efforts in a particular exercise will be different. Static exercises are monotonous, require significant mental stress, are uninteresting and quickly lead to fatigue. Therefore, they should not be carried away during classes. The performance of many isometric exercises of a power nature is associated with a large straining of the whole organism. Therefore, it is necessary to use them at the age of 7-14 years carefully, in small volumes, to avoid long-term limiting static stresses and adhere to the following methodological provisions:

Static endurance increases faster when isometric tensions are performed in combination with dynamic muscle work that increases blood circulation (easy jogging, various general developmental exercises, etc.):

additional weights should not be used in classes or they should be small (1-3 kg);

static exercises must be alternated with exercises for stretching the muscles and their voluntary relaxation;

the greater the static load, the longer the rest should be;

static exercises in the lesson should usually be performed at the end of the main part of the lesson, but on the condition that the final part is longer and more dynamic.

The main role in the development of static endurance is played by the repeated method (in different versions).

Chapter 13 Flexibility and Methodology for its Development

13.1. The concept of flexibility. Measurement criteria and types of flexibility. Factors that determine the level of development of flexibility

FLEXIBILITY - a complex of morphological properties of the musculoskeletal system, which determine the mobility of individual links of the human body relative to each other.

The term "flexibility" is appropriate to use to characterize the total mobility of the whole chain of joints or the whole body. For example, the movements of the spine are often referred to as "flexible". When it comes to individual joints, it is more correct to talk about mobility in them (mobility in the ankle joints, mobility in the shoulder joints).

An indicator of the level of development of flexibility is the maximum amplitude (range) of movement. It is measured in angular degrees using goniometers or in linear measures using a centimeter ruler. To obtain accurate data on the amplitude of various movements, such optical methods of recording movements as filming, video recording, stereocyclography, X-ray television filming and

ultrasonic location. In practice

A variety of tests are used to monitor the development of flexibility.

Distinguish between active and passive flexibility.

Active flexibility is the ability of a person to achieve large ranges of motion by reducing the muscle groups passing through a particular joint. For example, the amplitude of the leg lift in the "swallow" balance.

Passive flexibility is determined by the greatest amplitude of movements that can be achieved by applying external forces to the moving part of the body: any weight, projectile, partner’s efforts, etc. Indicators of passive flexibility, first of all, depend on the magnitude of the applied force (i.e., on the degree of forcible stretching of certain muscles and ligaments), on the threshold of pain in a particular individual and his ability to endure unpleasant sensations.

Due to the great variability of these factors, the indicators of passive flexibility in each person can vary within a fairly wide range. Therefore, when measuring it, it is necessary to strive for strict standardization of the tested procedures.

The value of passive flexibility is greater than the value of active flexibility. The greater this difference, the greater the reserve extensibility and, consequently, the possibility of increasing the amplitude of active movements. It is necessary to achieve an increase in the amplitude of passive movements in those cases when it is necessary to improve active flexibility.

Active flexibility is manifested when performing various physical exercises, and therefore, in practice, its value is higher than passive.

It should be borne in mind that there is a very weak relationship between indicators of active and passive flexibility. Quite often there are people who have a high level of active flexibility and an insufficient level of passive, and vice versa. Active flexibility develops 1.5-2 times slower than passive.

Anatomical mobility is also distinguished, i.e. the utmost possible. Its limiter is the structure of the corresponding joints. When performing normal movements, a person uses only a small part of the maximum possible mobility, however, when performing some sports activities, mobility in the joints can reach more than 95% of the anatomical one.

Flexibility can be general or specific.

General flexibility is mobility in all joints of the human body, allowing you to perform a variety of movements with maximum amplitude.

Special flexibility is a significant or even limiting mobility only in individual joints, corresponding to the requirements of a particular type of activity.

The level of development of flexibility depends on the shape of the joints, the thickness of the articular cartilage, the elasticity of muscles, tendons, ligaments and articular bags. The more elastic the ligaments and the more supple the muscles, the better the flexibility.

Mobility in the joints is significantly affected by the ability of a person to combine the contraction of the muscles that produce movements with the relaxation of the muscles being stretched. Often poor flexibility

due to the inability to relax the antagonist muscles during work. Due to the relaxation of the stretched muscles, mobility can be increased up to 12 - 14%. There is an opinion that the increase in muscle strength leads to a deterioration in mobility in the joints. However, the relationship between the two types of flexibility and power qualities is far from unambiguous. In the relationship of strength qualities and active flexibility, both direct and feedback can be traced: the greater the dynamic force, the greater the distance the corresponding movement in the joint can be carried out, and the greater the active flexibility, the greater the strength a person can show.

At the same time, strength qualities by themselves do not have a positive effect on increasing passive flexibility. Moreover, according to some authors, an increase in strength leads to a deterioration in mobility in the joints - especially with muscle hypertrophy. On the other hand, the higher the indicators of passive flexibility, the more stretched the muscles are, which means that they can show more strength, all other things being equal.

In this regard, in the practice of physical education, it is important not only to achieve a high level of development of flexibility and strength, but also to ensure that the development of these qualities corresponds to each other. For this, exercises are usually used that provide simultaneous (joint) manifestation of the strength capabilities of the muscles and increased mobility in the joints.

Different types of motor activity impose different requirements for the development of flexibility.

From Table. 13.1 it can be seen that when swimming in a crawl, greater mobility is needed in the shoulder and ankle joints, and when swimming in the “breaststroke” method, in the hip, knee and ankle joints; gymnasts need to have maximum mobility in the joints of the spinal column, wrist, elbow, knee, ankle and hip joints. A person may have high mobility in some joints and low mobility in others.

To a certain extent, the level of development of flexibility determines how a person is able to effectively carry out this motor activity. Insufficient mobility in the joints limits the level of manifestation of speed, strength and coordination abilities, leads to a decrease in the efficiency of work, causes stiffness of movements and often causes damage to ligaments and muscles.

Flexibility depends on the age and gender of those involved. The greatest increase in passive flexibility is observed at the age of 9-10 years, active - 10-14 years. There are periods of natural accelerated increase in flexibility. In girls, the highest growth rates were noted at 14-15 and 16-17 years old, in boys - at 9-10, 13-14 and 15-16 years old. Age - 13-15 years is the most favorable for the development of mobility in various joints. Work on the development of flexibility in primary and secondary school age is 2 times more effective than in senior. After 15-20 years, the amplitude of movements decreases due to age-related changes in the musculoskeletal system, and it is already much more difficult to increase the level of development of this quality.

In girls of all ages, flexibility indicators are 20-30% higher than in boys. These differences persist between men and women. Gib-

Table 13.1

Requirements for the predominant development of mobility in the joints in some sports

(generalized data)

the bone varies in a rather wide range depending on various external conditions (time of day, ambient temperature) and the state of the organism. The least flexibility is observed in the morning, after sleep, then it gradually increases, reaching the limit values ​​during the day, and decreases again in the evening. The greatest indicators of flexibility are recorded from 12 to 17 hours. Under the influence of warm-up, massage, warming procedures (thermal bath, hot shower, rubbing), there is a significant increase in the range of motion. A decrease in mobility in the joints is observed when the muscles are cooled after eating.

The degree of muscle fatigue has a different effect on the manifestation of flexibility: active flexibility decreases, and passive flexibility increases. With an emotional rise (in conditions of competition), the range of motion increases. Flexibility is largely determined by genetic factors. There are people with congenital limited mobility

nosti in individual joints. Other individuals, on the contrary, may experience high mobility in the joints. This should be taken into account when conducting sports orientation and selecting children for those sports in which flexibility plays an important role. When conducting classes aimed at developing flexibility, all these factors must be taken into account.

13.2. Tasks, means and methods for developing flexibility

In the process of physical education, one should not achieve the ultimate development of flexibility, since its excessive increase leads to deformation of the joints and ligaments and then to their “looseness”, violates posture and adversely affects the manifestation of other physical abilities. It should be developed only to such an extent that it ensures the smooth execution of the necessary movements. In this case, the amount of flexibility should somewhat exceed the maximum amplitude with which the movement is performed, i.e. there must be a certain "margin of flexibility". This will allow you to perform movements without undue stress, to exclude the occurrence of injuries to muscles and ligaments.

With the development of flexibility, special attention should be paid to increasing the mobility of the spine (primarily its thoracic region), hip and shoulder joints.

With the development of flexibility, the teacher has to solve the following tasks:

To ensure the comprehensive development of flexibility, which would allow performing a variety of movements with the necessary amplitude in all directions allowed by the structure of the musculoskeletal system.

Increase the level of development of flexibility in accordance with the requirements that a particular activity imposes (professional, sports, etc.).

Contribute to maintaining an optimal level of flexibility in different age periods of a person's life.

To ensure the restoration of the normal state of flexibility lost as a result of diseases, injuries and other causes.

To develop flexibility, exercises with an increased range of motion, the so-called stretching exercises, are used. These exercises are used in order to affect not the contractile mechanisms of muscles (one of the properties of a muscle is elasticity: it can stretch 2 times its length and return to its previous state), but mainly on connective tissues - tendons, ligaments, fascia and the like, because, not having the ability to relax, like the surrounding muscles, they mainly prevent the development of flexibility.

All stretching exercises, depending on the mode of muscle work, can be divided into three groups:

I. Dynamic.

P. Static. , "(

III. Combined.

In some of them, the main tensile forces are muscle tensions, in others, external forces. In this regard, each group of exercises can include active and passive movements.

Dynamic active exercises include a variety of torso tilts, springy, swinging, jerking, jumping movements that can be performed with weights, shock absorbers or other resistances and without them.

Among the dynamic passive ones, one can name exercises with "self-grabbing", with the help of the partner's influences, with overcoming external resistances, using additional support or the mass of one's own body (barrier sit-ups, twine, etc.).

Static active exercises involve maintaining a certain position of the body with stretching of the muscles close to the maximum due to the contraction of the muscles surrounding the joints and performing movements. In this case, the muscles are in a stretched state for up to 5-10 s.

When performing static passive exercises, the position of the body or its individual parts is maintained using the influence of external forces - a partner, projectiles, the weight of one's own body. The load during passive stretching exercises is not the same; in static positions it is greater than in dynamic ones. Static passive exercises are less effective than dynamic ones. It should be noted that the indices of flexibility after static active exercises persist longer than after passive ones.

The effect of combined stretching exercises is provided by both internal and external forces. When performing them, various options for alternating active and passive movements are possible. For example, slowly raising the leg forward, standing at the support with the help of a partner, and actively holding it at the highest point for 3-4 seconds, followed by a swing back. Swing the leg back and forth while standing at the support, followed by holding the leg in the forward-up position at a near-limit height.

The main method of developing flexibility is the repetition method, which involves performing stretching exercises in series, several repetitions in each, and intervals of active rest between series, sufficient to restore working capacity.

Depending on the tasks to be solved, the stretching mode, age, gender, physical fitness, structure of the joints, the dosage of the load during its use can be very diverse. This method has different variants: the repeated dynamic exercise method and the repeated static exercise method. In either case, there can be both active and passive muscle tension. The method of developing flexibility with the help of static exercises is called "stretching".

In recent years, new, non-traditional methods for developing flexibility have emerged. For example, the method of biomechanical muscle stimulation developed by V.T. Nazarov. It is based on the theory of wave oscillations and biopotential energy, i.e. energy of elastic muscle tension. The electromechanical vibrator has an adjustable frequency (5-50 Hz or more), set according to certain muscle groups. Under the influence of the vibrator, the contracting muscle will be forced to stretch with a given vibration frequency. With this method, the development of flexibility is accelerated by 10 times or more. The indicators are increasing

only passive, but also active mobility. In addition, after a session of biomechanical muscle stimulation, the time to maintain the achieved level of mobility in the joints is much longer compared to traditional methods.

As the author of the method notes, longitudinal vibrations contribute not only to the periodic creation of a vacuum in the muscle vessels, but also by themselves determine the transportation of blood cells through them, as well as metabolism. Vibration makes it possible to irritate the mechanoreceptors very strongly and, thus, effectively influence the central nervous system, forming persistent foci of excitation in the motor zone of the cerebral cortex. This explains the positive changes that occur when using biostimulation.

The next method for the development of flexibility is associated with the use of electrical stimulation and vibration stimulation. The electrovibrostimulation method is based on the fact that when performing stretching exercises, antagonist muscles are subjected to vibration stimulation, and synergistic muscles are subjected to electrical stimulation. This contributes to the achievement of a large range of motion. As a result, the active mobility of the musculoskeletal system is improved. It is especially important that the simultaneous stimulation of synergistic and antagonist muscles contributes to the formation of an optimal structure of mobility in a particular joint, when the indicators of active flexibility approach those of passive. The efficiency of this method is quite high. It allows for a relatively short period of time to increase the level of mobility by 30% or more.

Combined ways of developing flexibility. One of them is the method of preliminary passive muscle stretching followed by their active static tension, tension reduction (relaxation) and subsequent stretching. In foreign literature, it was called the "method of contraction, relaxation and stretching." It is based on the provisions that after stretching the muscles not only contract more strongly, but also become more elastic.

When planning and conducting classes related to the development of flexibility, it is necessary to observe a number of important methodological requirements. Flexibility exercises can be included in various parts of the lesson: preparatory, main or final. The complex may include 6-8 exercises. It is mainly necessary to develop mobility in those joints that play the greatest role in vital activities. It must be borne in mind that stretching exercises give the greatest effect if they are performed daily or even 2 times a day (morning and evening). To maintain mobility in the joints at the achieved level, classes can be carried out 3-4 times a week. The number of repetitions depends on the mass of the muscle groups stretched during the exercise, on the shape of the joints, the age and fitness of those involved (Table 13.2).

By the beginning of the flexibility exercises, it is necessary to warm up well before sweat appears in order to avoid muscle injuries; exercises should be performed, gradually increasing the amplitude, and at first slowly, then faster. Particular care must be taken

Table 13.2 Approximate dosage of exercises for the development of flexibility

(according to B.V. Sermeev)

with an increase in amplitude in passive exercises and with weights. To achieve a greater range of motion, some objective goal is used (to touch the foot of the swing leg suspended at a certain height of the ball, to touch the floor with the palms forward, to do the splits, etc.) - A sign of the termination of stretching exercises is the appearance of severe muscle pain and a decrease in the range of motion .

From time to time it is necessary to control the improvement of mobility in the joints, measuring it with a ruler, a goniometer, as well as by marks on the wall, by the magnitude of the angles on the film. Exercises to improve passive mobility should precede active-dynamic and isometric exercises.

When you stop performing exercises for flexibility, its level gradually decreases and after 2-3 months it will return to its original value. Therefore, a break in classes can be no more than 1-2 weeks.

Work on the development of flexibility must be combined with the development of strength qualities, which will ensure appropriate proportionality in their manifestation. In this case, classes using the active mode with weights, as well as the mixed mode, are very effective. When using additional weights that contribute to the maximum manifestation of mobility in the joints, their value should not exceed 50% of the level of strength capabilities of the stretched muscles. The amount of weighting largely depends on the nature of the motor action: when using swing exercises, a weight of 1-3 kg is enough, and when performing slow movements with forced stretching of the muscles, there should be more weights.

With the development of flexibility, the following ratios of various stretching exercises are appropriate: 40-45% - active dynamic; 20% - static; 35-40% are passive. It is convenient to give flexibility exercises to students in the form of independent homework assignments. In classes with children, the proportion of static exercises should be less, and dynamic - more.

Stretching exercises must be performed with the greatest amplitude, and at the same time, sudden movements must be avoided, and only the final

solid repetitions can be performed abruptly. In this case, as a rule, the muscles have already adapted to the stretch.

To relax and reduce muscle tension, it is advisable to use the methods of psychoregulatory training.

In a general sense, flexibility is the ability of a person to move with a large amplitude. In sports, it is necessary to perform the elements, and in everyday life - to keep the joints and muscles in shape, to strengthen the body. Flexibility develops at any age, and progress depends on perseverance and individual characteristics of the body.

Kinds

Characteristics and types of flexibility are divided depending on the source of action and the method of manifestation. The following classifications are used, according to the form:

• active - the ability to perform amplitude movements due to their own muscles;
• passive - the ability to amplitude movements due to external forces.

What types of flexibility exist depends on the purpose of stretching. The most commonly used classification according to the method of manifestation of flexibility:

• dynamic - flexibility in movement;
• static - in immobility;
• general - the ability to bend in any joints and amplitude;
• special - necessary joints and muscles for some sports, for example.

Most often, combined stretching is used in training. And, if we are not talking about a sports competition, then they are used to increase the range of motion.

Factors

Flexibility is affected by several factors:

• internal (anatomy);
• external (age, gender, warm-up, air temperature, etc.).

The time of day (morning/afternoon/evening), for example, is also important. In the morning the body is quite "clogged" after sleep. And in the evening it disperses and is more obedient in training. The higher the air temperature, the better the body stretches. In yoga, there are special sections where people stretch in a room that resembles a sauna. This has a very strong effect on the joints and ligaments, which become very obedient.

The presence of a warm-up (at least 15 minutes) is simply necessary for a quality workout for body flexibility. A warm body increases performance by up to 40%.

Another factor that affects the flexibility of the joints is the general condition of the body. If a person is tired, tired, then his active flexibility decreases, and passive - increases. Whereas a positive attitude and general vigor improve the flexibility of the whole body.

genetic structure

Many studies have shown a high influence of the genotype on joint mobility and spine flexibility. Of course, there are many factors: condition, elasticity, property of ligaments and nervous regulation.

That is, the more flexible the ancestors in the family, the more likely their heirs are to "bend". Overall, girls are 25% more flexible than men. It is better to develop flexibility from childhood, because with age this ability decreases significantly. People of asthenic constitution bend worse than fuller ones.

Speaking of joints, their structure is important: the most mobile are spherical. Egg-shaped and saddle-shaped have two axes of rotation, and cylindrical - only one. In flat joints, rotation as such is impossible, but only sliding of two articular surfaces. Bone protrusions also contribute: if they stand in the way of joint movement, they seriously limit their mobility.

Ligament apparatus

The quality of the ligaments is of great importance: thick ligaments, the joint capsule can significantly limit the mobility of different segments of the body. In addition, the range of motion can be limited by the action of the antagonist muscles.

Thus, flexibility depends not so much on the elasticity of the ligaments, and not even on the characteristics of the joints, but also on the ability to combine tension with voluntary relaxation. Also, the abuse of strength exercises negatively affects the flexibility of the body.

Development of flexibility

But, even if in childhood it was not possible to exercise your flexibility, do not worry. It can be developed even in adulthood. The main conditions for this: constancy and regularity of classes.

Sports that develop flexibility:

1. Gymnastics (sports and artistic).
2. Acrobatics (free and on canvases).
3. Yoga.
4. Stretching.

Each method is good in its own way. Gymnastics focuses very seriously on flexibility as it is at the heart of the discipline. Acrobatics evenly works out both the muscles and the flexibility of the whole body. And yoga focuses on the balance of the whole body. Flexibility, endurance are worked out, muscles are pumped and all this is combined with breathing. Stretching is a popular area of ​​physical education aimed specifically at stretching.

The types of flexibility in physical education are the same as in sports, but the focus is on complex exercises and stretching the whole body: from the back, arms to legs.

A set of exercises

Since the antagonist muscles are the main limiter of flexibility, they need to be dealt with first. With any kind of flexibility, you need to work on the connective tissue of these muscles and achieve their compliance.

Stretching exercises are also divided into active, passive and static.

The first are done with full amplitude. Without objects - at the initial stage, with objects - at the subsequent ones. Passive exercises are performed with the help of a partner or weights (expander, shock absorber, on shells).

Static exercises are performed either under the influence of the gravity of one's own body, or with the help of a partner. They consist in alternating tension and relaxation and many repetitions.

A set of exercises must be selected in accordance with the chosen type of flexibility.

According to the frequency of classes: 2-3 times a week, with breaks between classes at least a day. Stretching three times a week is considered optimal: this is enough at the first stage to develop and maintain the acquired shape.

Long breaks in classes have a very negative effect on the general condition, so it is better not to do them. In training, it is recommended to use a wide arsenal of exercises so that the body does not get used to any one, and progress would be more noticeable.

I.V. Kharlamov defines the means of education as specific activities, forms of educational work, types of activities of students that are used to solve certain problems.

The main means of physical education is physical exercise.

As a means of developing flexibility, exercises that can be performed with maximum amplitude are used. They are otherwise called stretching exercises. The purpose of these exercises is to stretch the connective tissue of the antagonist muscles, which are the main limitations of the range of motion.

B.A. Ashmarin and T.T. Varakina divide exercises into dynamic (springy, swing, etc.) and static (maintenance of maximum amplitude in various postures).

V.M.Zatsiorsky subdivides exercises into active and passive.

In active, an increase in mobility in any joint is achieved by contraction of the muscles passing through this joint. In passive, external forces are used. The first group includes: simple movements (for example, tilt-straightening); springy movements; swing movements. The second group includes exercises with self-grabs, as well as with external help. The degree of impact of these exercises roughly corresponds to the order in which they are listed; in the same sequence they should be included in the complexes of exercises for warming up or developing flexibility.

Modern science divides exercises into active and passive, performed in static and dynamic mode. Active include swings, jerks, tilts, rotational movements. Passive stretching exercises include: movements performed with weights; movements performed with the help of a shock absorber; passive movements using one's own strength; movements in which the weight of one's own body is used as weights.

Static exercises performed with the help of a partner, your own body weight or strength require maintaining a stationary position with maximum amplitude for a certain time.

Stretching exercises are performed both with weights and without them. The use of weights allows you to accentuate the development of muscles that provide movement in the joints, improve the interaction of synergistic muscles.

Among the authors there is no consensus on the frequency with which stretching exercises should be performed. V.M. Zatsiorsky, as well as E.N. Zakharov, A.V. Karasev and A.A. Safonov argue that stretching exercises give the greatest effect if they are performed daily or even twice a day. Although if the task is to maintain the achieved level of flexibility, you can limit yourself to more rare exercises.

According to Zh.K. Kholodov, T.T. Varakina, at the initial stage of work on the development of flexibility, three times a week is enough.

Stretching exercises can be performed on the gymnastic wall, in the stalls, in the middle, with or without a partner.

Appendix 1 shows exemplary sets of stretching exercises to develop general flexibility.

Depending on the age, gender and physical fitness of those involved, the number of repetitions of an exercise in a series is differentiated. As a development and improvement of flexibility, game and competitive methods are also used (who will be able to bend lower; who, without bending their knees, will be able to lift a flat object from the floor with both hands, etc.).

Methods of physical education are understood as methods of applying physical exercises.

E.N. Zakharov, A.V. Karasev, A.A. Safonov distinguish the following methods of development of flexibility:

1. Method of multiple stretching

This method is based on the property of the muscles to stretch much more with repeated repetitions of the exercise with a gradual increase in the range of motion. Exercises begin with a relatively small range of motion and gradually increase it by 8-12 repetitions to a maximum or a limit close to it. The limit of the optimal number of repetitions of the exercise is the beginning of a decrease in the range of motion or the occurrence of pain, which must be avoided. The number of repetitions of exercises varies depending on the nature and direction of the exercise for the development of mobility in a particular joint, the pace of movements, the age and gender of the student. Active dynamic exercises are usually performed at a higher pace than all others, and their dosage depends significantly on the joint being developed and the goals of the training. The most effective use of complexes of several active dynamic stretching exercises for 8-15 repetitions of each of them. During one training session, there may be several such series of exercises performed with little rest or interspersed with exercises of a different orientation (usually technical, strength or speed-strength). In this case, it is necessary to ensure that the muscles do not "freeze".

Passive dynamic exercises with a partner are performed at a slower pace with the same dosage.

2. Static stretch method

This method is based on the dependence of the amount of stretch on its duration. To stretch according to this method, you first need to relax, and then perform the exercise and hold the final position from 5-15 seconds to several minutes.

To solve this problem, exercises from Hatha yoga are very effective. These exercises are usually performed in separate series in the preparatory or final parts of the lesson. But the greatest effect is given by the daily performance of a series of such exercises in the form of a separate lesson. If the main training is carried out in the morning, then static stretching exercises must be performed in the afternoon or evening. Such training usually takes up to 30-60 minutes. If the main training session is held in the evening, then a set of static stretching exercises can be performed in the morning.

A complex of static exercises can also be used in the preparatory part of the lesson, starting with a general warm-up. Then it is necessary to perform dynamic special preparatory exercises, gradually increasing their intensity, and then proceed to the implementation of the program of the main part of the training session. With such a warm-up, after performing static exercises, the tendons of the muscles and ligaments are well stretched, which limit mobility in the joints. The subsequent performance of dynamic special preparatory exercises warms up and prepares for intensive work of the muscles.

Complexes of static stretching exercises can also be performed in a passive form, with a partner, gradually overcoming with his help the limits of flexibility achieved with self-stretching. Such exercises are usually used after a preliminary warm-up in the main or final parts of the session, as well as in the form of a separate stretching session. You can use both a set of exercises as a whole, and individual exercises. In Hatha Yoga exercises and in passive exercises, flexibility is increased by reaching the maximum range of motion during flexion, extension and rotation in the joints being trained.

3. The method of pre-tensioning the muscles with their subsequent stretching

With the development of flexibility, this method uses the property of muscles to stretch more after their preliminary tension. To do this, you must: first, actively stretch the muscles of the joint being trained to the limit; then unbend the trained part of the body in the joint a little more than half of the possible amplitude, and within 5-7 seconds create static resistance to the partner's external force on the stretched muscle group of 70-80% of the maximum; after such preliminary tension, focus on relaxing the muscles being trained and subject these muscles and ligaments to passive stretching with the help of a partner, and having reached the stretching limit, fix the final position for 5-6 seconds.

All phases of the exercise must be performed slowly, continuously and smoothly, without jerking. Each exercise is repeated in one approach up to 5-6 times.

Such stretching exercises are mixed in form (active-passive) and mode (static-dynamic).

Muscles that are stretched must be subjected to tension. Therefore, the direction of action of the traction force of the muscles should be opposite to the direction of stretching.

A similar method is described by T.T. Varakina in a textbook on rhythmic gymnastics. It is called the Ukhtomsky myotatic reflex. Its essence is that the extensibility of muscles increases after their isometric tension. For example, if you raise your leg by stretching a weak rubber shock absorber, then after that it becomes possible to raise the leg 8-10 cm above the usual level.

"Ukhtomsky's myotatic reflex" also manifests itself after dynamic strength exercises. This technique is the basis of the power method for the development of flexibility, which, according to T.T. Varakina, allows you to develop the flexibility that is most perfect in structure (the amplitudes of active and passive flexibility are much closer), provides a rapid increase in mobility in the joints and its longer preservation.

4. The method of flexibility development combined with strength exercises

This method allows you to simultaneously combine the development of strength and flexibility in the process of performing strength exercises. The effect of combined development is based on the properties of the contractile apparatus of the muscles. It is known that in a muscle at rest, a weak tension is constantly maintained and without the participation of our consciousness - its tone. It is also known that skeletal muscle is able to contract or stretch up to 30-40% of its resting length. After strong and prolonged contractions of the muscle, i.e. after prolonged strength work, in which the muscle is shortened by more than 30% of its original length, it no longer voluntarily returns to its original state. In this case, the so-called "contractile debt" arises, in which the shortened muscle can no longer generate its maximum tension.

If, after strength training, the working muscles are not stretched for a long time, then this state of "contractile debt" is fixed, the strength capabilities of those involved gradually decrease, and the muscles remain shortened and at rest. When such a situation occurs, the synergistic muscles during movements contract from unfavorable starting positions, and the antagonist muscles prematurely engage in work and slow down movements, which very often causes injuries to muscles and ligaments.

Thus, when performing power dynamic exercises of an overcoming nature, prerequisites are created in contracting muscles for reducing their extensibility. During the performance of dynamic power work of a yielding nature, muscle extensibility is restored or even increases. At the same time, burdening or the weight of one's own body, as external influences, contributes to an increase in the range of motion and mobility in the joints. But the stretching effect of strength exercises is manifested only if the possible amplitude of working movements is fully used. .

E.N. Zakharov, A.V. Karasev, A.A. Safonov argue that the combined development of strength and flexibility in the process of performing strength exercises is more effective for improving intermuscular coordination in working links than for achieving in-depth morphological changes in the musculoskeletal system. -motor apparatus in order to increase its maximum mobility. This second goal can be more easily achieved by other methods of developing flexibility. However, in the process of training, various situations may arise in which the advantages of the method in question will be preferable.

In order to avoid the above negative consequences of the concentrated (at long stages of training) use of strength exercises, the authors recommend following two basic rules:

Firstly, to prevent a shift in the power balance between the antagonist muscles, which entirely depends on the quality of the training programs. The very balance between the power potentials of the antagonist muscles is achieved by a long training aimed at both the mutual development of their strength and their stretching.

Secondly, it is necessary during strength training to try to at least maintain flexibility by means of the strength training itself.

The implementation of the combined method of developing strength and flexibility is ensured by the selection and implementation of strength exercises that simultaneously place high demands on the mobility of the working parts of the body.

V.M.Zatsiorsky, B.A.Ashmarin, E.N.Zakharov, A.V.Karasev, A.A.Safonov, V.L.Volkov, M.M.Bogen, L.P.Matveev claim that flexibility development must be combined with strength and relaxation exercises. As established, this approach to the development of flexibility contributes to an increase in strength, extensibility and elasticity of the muscles that produce this movement, but also increases the strength of the musculo-ligamentous apparatus.

J.K. Kholodov proposes the following methodology for developing flexibility.

To achieve a noticeable shift in the development of flexibility, the following ratios in the use of exercises are needed: 40% - active, 40% - passive and 20% - static. The lower the age of the student, the greater the proportion of active exercises in the total volume and the smaller the proportion of static ones. The author gives recommendations developed by experts on the number of repetitions of exercises (see Table 2).

J.K. Kholodov draws attention to the fact that in the first lessons the number of repetitions is no more than 8-10 times and is gradually brought to the values ​​\u200b\u200bgiven in the table.

1. The duration of one repetition (holding the pose) is 10-20 s.

2. The number of repetitions of one exercise is from 2 to 6 times, with a rest between repetitions of 10-30 s.

3. The number of exercises in one complex is from 4 to 10.

4. The total duration of the entire load is from 10 to 45 minutes.

5. The nature of the rest - complete relaxation, jogging, active recreation.

6. At least three sessions per week to develop / maintain flexibility.

During the exercise, it is necessary to focus on the loaded muscle group.

According to V.M. A two-month break worsens joint mobility by 10-12%.

table 2

Dosage of exercises aimed at developing joint mobility in schoolchildren and young athletes (number of repetitions)

Flexibility- this is a morphofunctional property of the musculoskeletal system, which determines the limits of movements of the body's links.

There are two forms of flexibility:
- active, characterized by the magnitude of the amplitude of movements during independent exercise due to muscle efforts;

- passive, which is characterized by the maximum value of the amplitude of movements achieved under the action of external forces.

In passive flexibility exercises, a greater range of motion is achieved than in active ones.

A distinction is also made between general and special flexibility. General flexibility is mobility in all joints, which allows you to perform a variety of movements with a large amplitude. Secial flexibility - limiting mobility in individual joints, which determines the effectiveness of a particular activity.

Dynamic, static and mixed static-dynamic stretching exercises are used to develop flexibility.

The manifestation of flexibility depends on the anatomical structure of the joints, the elasticity of muscles and ligaments, muscle tone, the general functional state of the body and on external conditions.

When planning and building workouts, the following factors should be considered.

Usually before 8-9 o'clock in the morning flexibility is reduced, but training for its development at this time is very effective. In cold weather, when the body is cooled, flexibility decreases, when the ambient temperature rises, after a warm-up, it increases. Fatigue reduces active flexibility, but may contribute to passive flexibility.

Flexibility also depends on age: the mobility of large parts of the body increases from 7 to 13 - 14 years and stabilizes up to 16 - 17 years, and then begins to decline. At the same time, if stretching exercises are not performed after the age of 13-14, then flexibility may begin to decline already in adolescence. And vice versa, even at the age of 35 - 40, after regular exercise, flexibility increases and may even exceed the level that it was in younger years.

There are two main methods of flexibility training - the method multiple stretching and method static stretching.

Multiple stretch method.
It is based on the property of muscles to stretch much more with repeated repetitions of the exercise with a gradual increase in the range of motion. At first, the exercise is performed with a small amplitude, increasing it to 8-12 repetitions to the maximum. The limit of the optimal number of repetitions of the exercise is the beginning of the decrease in the range of motion.

Static stretch method.
This method is based on the dependence of the amount of stretch on its duration. First you need to relax, and then perform the exercise, holding the final position from 10 - 15 seconds to several minutes. Complexes of static stretching exercises can also be performed with a partner.

COMPLEX OF STATIC EXERCISES FOR TRAINING GENERAL FLEXIBILITY
(all exercises are performed on both the right and left sides)

1. Cross your arms, put your palms together and raise them above your head. Reach up without taking your heels off the floor.
2. Clasp your hands behind your back, straighten your elbows, stick out your chest and raise your arms.
3. Raise your left hand up and, bending at the elbow, put your palm on your back. With the right hand, press down on the elbow with the left.
4. Raise your arms above your head, grab your right wrist with your left hand, slowly lean to the side. Try not to bend your elbows and not deviate from the frontal plane.
5. Stretch out the left hand in front of the chest, grab it from behind with the right hand and with the forearm of the right hand pull the left hand towards you.
6. Put your feet together, sit down without taking your heels off the floor, put your palms on the floor. Straighten your legs without lifting your palms from the floor.
7. Standing on one leg, grab the foot of the other leg with the same hand and stretch it to the side.
8. Get on your right knee, grab your right foot with your right hand and press your heel to the buttocks.
9. Lunge.
10. From a lunge. Place your palms on the floor on both sides of the bent leg, straighten your knees without lifting your palms from the floor. Feet on the front line, firmly pressed to the floor, socks turned to one side.
11. The legs are wide apart, the knees are bent and spread apart, the hands rest on the knees. Bend your knees and rest your elbows on the floor.
12. Sit on your right leg, heel on the floor. The left leg is straightened to the side, the toe is stretched and itself. Hands lie palms on the floor.
13. Sit on the floor, spread your legs as wide as possible. Tilt forward chest to the floor.
14. Sit on the floor, stretch your right leg forward, pull the toe towards you. The left leg is bent at the knee and the heel is pressed to the groin. Lean forward and grab your right foot with your hands.
15. Sit on the floor, stretch the right leg to the side, bend the left and press the heel to the groin. Put your right hand on your left thigh, raise your left hand above your head and bend sideways to your right leg, grab your right foot with your left hand.
16. Place your right shin on the floor and stretch your left leg back. The left knee and the instep of the foot are pressed to the floor. With the left hand, press on the right ankle, put the right hand on the lower back behind the back. Bend and twist to the right.
17. From the previous starting position, lean forward and lie on the floor with your chest, stretching your arms forward.
18. Lie on the floor on your stomach, place your palms on the floor at shoulder level. Raise your body and bend.
19. Sit on the floor, bend your right leg and place its heel under your left buttock. Place your left foot on the floor, bringing it over your right knee. Place your right hand behind your left knee and twist to the left.
20. The starting position is the same. Place your left hand behind your left knee and twist to the right.
21. Sit on the floor, bend your knees and connect your feet. Grasp your feet with your hands and lean forward without bending your back.
22. Sit on the floor, stretch your left leg forward, grab your right foot with your hands and slowly pull it to your chest.
23. Sit on the floor, stretch your left leg forward, grab your right foot with your hands and slowly raise it without bending your knee.
24. Lie on your stomach, take the ruami by the ankles, bend over.
25. Lie on your back, spread your arms to the sides, palms to the floor. Raise your legs and bring them over your head until your toes touch the floor.
26. The starting position is the same. Raise your right leg vertically up and lower it to the left until your foot touches the floor. The leg is perpendicular to the body. Hands do not come off the floor.
27. Sit on your heels, raise your hands up and lean back, lie on the floor.
28. Get on your knees, spreading your legs wider than your shoulders, shins are parallel. Lean forward, leaning on your forearms.

COMPLEX OF EXERCISES FOR STRETCHING THE LEGS

The Yunchun style kicking technique involves striking at the low and middle levels, so it might seem that stretching is a must for a Yunchun fighter. This widely held opinion is not completely true, since powerful kicks require "stretched" muscles of the back of the leg, and work in the Chie Tui ("joined" legs) technique requires very high mobility, which is also impossible without developing the flexibility of the legs. .

I group of exercises - "pressure" (I).

1. Zheng Ya Tui. We put our foot on the support directly in front of us at the height of the belt, the leg is straightened at the knee, we pull the toe towards us. The supporting leg is straight, deployed by the outer edge of the foot in the direction of the heel of the leg lying on the support. Hands on the waist. We perform soft forward bends, stretch our chin to the toe of the raised leg, chest to the lower leg, stomach to the thigh. The inclination is made on exhalation, slowly, without jerks. We perform 5 - 8 series of 8 - 10 inclinations in a series for each leg.
2. Ke Ya Tui. A similar exercise, only the leg on the support is shifted 20 degrees inward and with the chin we stretch to the heel. We perform 5 - 8 series of 8 - 10 inclinations in a series for each leg.
3. Tse Ya Tui. We put the foot on the support located on the side, the leg is straight, the toe is pulled over. The supporting leg is straight, the toe is turned perpendicular to the raised leg. The hand of the same name to the raised leg is in front of the chest, the second hand is above the head. The brushes are bent and strongly stretched over themselves. Look straight ahead. We perform slow inclinations without jerks with a small amplitude, from approach to approach, the amplitude doubles. We stretch the crown to the toe of the foot. We perform 5 - 8 series of 8 - 10 inclinations in a series for each leg.
4. Ho Ya Tui. Put your foot on the support located behind. We put the leg on the rise, the toe of the supporting leg is turned straight forward. The support is low (chair). The body is straight, hands on the belt. The first stage of the exercise is straightening the leg at the knee. The second stage (after 1.5 months) - simultaneously with the straightening of the leg, a "walking" movement is made in the hip joint.

Exercises are performed in pairs against the wall. The partner makes sure that the knee joint is straightened, and the hip is pressed against the wall. When performing the first three exercises, the back and heel of the supporting leg are pressed against the wall.

1. Zheng Ban Tui. Straight leg lift. Pull the toe of the raised leg towards you, arms to the sides, hands raised up and pulled over.
2. Ke Ban Tui. Diagonal leg raise. Similar to the previous exercise, but the leg is raised at an angle of 20 degrees inward.
3. Tse Ban Tui. Lateral leg lift. The leg is raised along the wall.
4. Hou Ban Tui. Rear leg lift. He leans his hands against the wall, the partner picks up his leg under the knee.

1. Zheng Bian Tui. Standing, grab the toe of the same leg with your hand and straighten the leg in front of you.
2. Ke Bian Tui. The same, but we take the toe of the opposite leg with our hand.
3. Tse Bian Tui. Grasp the outer edge of the leg of the same name from the inside with your hand and straighten the leg to the side.
4. Hou Bian Tui. Grasp the lift of the leg of the same name with your hand and straighten it back and up.

Mahi are performed with a straight back, without visible movements of the body and arms. The arms are straightened and spread apart, the hands are bent up and tense, the fingers are closed. The legs are straightened at the knee, the foot of the supporting leg does not come off the floor, the swing leg is placed on the floor with cotton. The fly leg in the initial position stands half a foot behind the supporting leg.

To train strength when performing swings, weighting agents can be used - their weight gradually increases from 0.5 kg to 15 kg for the legs and from 0.2 kg to 5 kg for the arms.

1. Zheng Ti Tui. Swing the leg straight forward, the sock stretches to the forehead. Perform 5 - 10 sets of 10 swings in each for each leg.
2. Ke Ti Tui. The leg swings diagonally inward, the toe reaches for the opposite ear. Perform 5 - 10 sets of 10 swings in each for each leg.
3. Tse Ti Tui. The move is performed in the plane of the body, the toe is up. The hand of the same name at the moment of the swing goes down, palm to the floor, the opposite hand rises above the head, palm up. Perform 5 - 10 sets of 10 swings in each for each leg.
4. Wai Bai Tui. Outward swing. The swing is performed with a straight leg, the toe is pulled up and towards itself. The homonymous hand goes towards the leg, the palm makes a clap on the foot and returns to its original position. Perform 5 - 10 sets of 10 swings in each for each leg.
5. Lee He Tui. Circular swing inward. It is performed similarly to the previous one, but clap is performed with a different hand. Perform 5 - 10 sets of 10 swings in each for each leg.
6. Ho Ti Tui. Swing your foot back. We try to keep the body upright. Perform 5 - 10 sets of 10 swings in each for each leg.

1. Starting position - pubu, hands to grasp the feet. Perform transitions from the right-handed stance to the left-handed stance and vice versa as quickly as possible. Run 2 - 3 min.
2. Straight and cross twines.

For injury prevention before doing exercises, it is recommended to rub the muscles with a warming ointment. Below are two recipes for such rubbing.

1. Mix 0.5 l of olive oil, 50 ml of camphor oil, 10 ml of clove oil.
2. Pour 2 teaspoons of crushed poplar buds and 1 teaspoon of yarrow flowers into 0.5 cups of unrefined vegetable oil. Insist in a dark place for 3 weeks. Before use - strain.

(When writing this section, materials from the book were used: Zakharov E.N. et al. Hand-to-hand combat. Self-instruction manual. - M.: Culture and traditions, 1994.)

Exercises aimed at developing flexibility are based on performing a variety of movements: flexion-extension, tilts and turns, rotations and swings. Such exercises can be performed independently or with a partner, with various weights or the simplest training devices: with cuffs, weights, overlays, against the gymnastic wall, as well as with gymnastic sticks, ropes, jump ropes. Complexes of such exercises can be aimed at developing mobility in all joints to improve overall flexibility without taking into account the specifics of your motor activity. When improving special flexibility, complexes of special preparatory exercises are used, logically selected for a targeted impact on the joints, the mobility in which to the greatest extent determines the success of a professional or sports activity.

For example, for accelerated running and skiing, spinal flexibility and mobility in the hip and ankle joints are important. Swimming and throwing projectiles also require high mobility in the shoulder and wrist joints. Mastering the effective technique of martial arts and hand-to-hand combat requires high mobility in all joints, but, above all, in the shoulder and hip joints.

Through the targeted implementation of special sets of exercises, you can achieve much greater flexibility than is required in the process of professional or sports activities. This creates a certain "margin of flexibility". If you do not have such a reserve and the existing level of mobility in the joints is used “to the limit”, then it is difficult to achieve maximum accuracy, strength, speed and economy of movements, their “lightness”.

The exercises performed can be active, passive and mixed, as well as performed in a dynamic, static or mixed static-dynamic mode. The development of active flexibility is facilitated by self-performed exercises with your own body weight and with external weights. These exercises include, first of all, a variety of swing movements, springy repeated movements in the trained joints. The use of small weights allows, due to the use of inertia, to overcome the usual limits of mobility in the joints for a short time and increase the range of motion. Performing stretching exercises with relatively large weights increases passive flexibility.

The most effective for improving passive flexibility are smoothly performed forced movements with a gradual increase in their working amplitude with inferior muscle work. At the same time, it is not recommended to perform fast movements due to the fact that the protective reflex of limiting stretching that occurs in the muscles causes "enslavement" of the stretched muscles. Passive flexibility develops 1.5-2.0 times faster than active. As a means of developing flexibility, exercises that can be performed with maximum amplitude are used. They are otherwise called stretching exercises.

The stretch of muscle fibers can increase under the influence of exercise. At the same time, their ability to return to their original position should not be affected. Therefore, one should keep in mind the methodological instruction - to combine special exercises for the development of flexibility with exercises for strength.

The main types of exercises. Stretching exercises are divided into active, passive and static.

Active exercises with full amplitude (swinging arms and legs, jerking, tilting and circular movements of the body) can be performed without objects and with objects.

Passive flexibility exercises include movements performed with, with the help of a partner, a rubber expander, or a shock absorber; movement with weights; passive movements using their own strength.

Static exercises performed with the help of a partner, own body weight or strength require maintaining a stationary position with maximum amplitude for a certain time. This is followed by relaxation, and then a repetition of the exercise. Exercises for the development of mobility in the joints are recommended to be carried out by actively performing movements with a gradually increasing amplitude, using springy self-grippers, swaying, swinging movements with a large amplitude. There are also such types of exercises as ballistic.

With ballistic stretching, tension on a selected muscle group is exerted with the help of jumps, jumps and other types of active movements. Performing ballistic stretches is not recommended, as they activate the myotatic reflex and cause muscle tension rather than relaxation. Ballistic stretching can easily injure muscles. Relaxation exercises. In each holistic exercise or movement, individual muscle groups not only contract and stretch, but also relax. The importance of the phases of muscle relaxation in each technically correct exercise was the reason for the selection of a special group of exercises, the purpose of which is to master the ability to consciously and voluntarily relax individual muscle groups. This skill is formed during the performance of a large number of exercises that allow you to perceive different degrees of muscle tension, and then arbitrarily regulate it. The acquisition of this ability occurs in the following sequence:

• 1. a clear distinction between the feeling of tension and relaxation of the muscles;
• 2. formation of the ability to relax some muscles while tensing others;
• 3. formation of the ability to maintain the movement of a relaxed part of the body by inertia by using active movements of other parts of the body;
• 4. The last stage is to learn to independently determine the rest phases in the cycle of movements and, in accordance with them, relax the muscles.

When performing stretching exercises, the following rules must be observed: avoid pain, move at a slow pace, gradually increase the range of motion and the degree of application of the helper's strength.

The combination of means and methods is very diverse, and when choosing the best option, it is necessary to try out several complexes and only after that take as a basis the most effective ratio of means and methods for your case. When choosing a method for developing flexibility, it is very important to define the task and take into account as many factors as possible that affect the development of this physical quality.