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Dynamic stretching are stretching exercises that are an ideal warm-up before training, e.g. before running or cycling. Thanks to this type of stretching, you will avoid injuries and enter a higher level of training. Check what dynamic warming up is.
Dynamic stretchingisexercisesstretching, which involve quickly stretching the muscle and returning to its natural position. This means that during the exercises, the limbs are moved in different planes, within the maximum range of motion.
Dynamic stretching - what gives?
During dynamic stretching, the muscle becomes more efficient, its flexibility and efficiency increase. Additionally, dynamic stretching increases the mobility of the joints. Thanks to this, exercises are performed correctly, and thus - minimizes the risk of injury during training ( dynamic warm-upprevents, among others, Achilles tendon injuries, muscle strains and tears).
In addition, during dynamic stretching, blood vessels dilate, which guarantees adequate oxygen supply to the muscles, and thus - reducing fatigue during proper training. Therefore, dynamic stretching can be donebefore training .
Dynamic stretching - rules
Although dynamic stretching is a form of warm-up before training, it requires a warm-up itself, because it consists of quite vigorous exercises. Stretching cold muscles can lead to injury or inflammation and degeneration. Therefore, it is a good idea to start this type of stretching with a fast walk to a light jog to warm up the muscles.
The dynamic warm-up should last about 15 minutes. During this time, it is best to do 5-8 exercises. Complete one set of each exercise (10 repetitions), moving smoothly from one to the other.
Dynamic stretching should be started with slow body movements. Only then can you gradually increase the range and pace of your movements until you can complete the exercise quickly from start to finish. It is worth knowing that dynamic stretching should be an element of a comprehensive training, because when used alone, without the support of strength exercises, it may not only weakenmuscles, but also increase the risk of injury.
Dynamic stretching - EXERCISES
EXERCISE 1 - Lullaby on the feet
Lullaby on the feet is the alternating climbing on the toes and heels. Take an upright position. Then lift the toes of both feet up to stand on your heels, then smoothly slide your toes down and climb onto them and return to the heel stand. The exercise should be performed quite dynamically.
EXERCISE 2 - Swings and Swings with the Free Leg
Take an upright position, stand on one leg and bend it slightly. Then perform free swings and swings of the free leg together with the arms back and forth, with the arms working alternately, i.e. the left leg and the right hand swing, the left hand swing back. While performing the exercise, the knee of the upright leg should be stationary. Repeat the exercise 5-6 times.
EXERCISE 3 - Dynamic Lunges
Stand slightly astride, arms down. Lunge with your left leg, bending it so that there is a right angle between the thigh and lower leg, and the knee is just above the ankle. The hind leg should also be bent at a 90 degree angle. Then put your arms on the ground on the left side of the leg and make a deep bend. Return to the starting position and repeat the exercise with the other leg. Perform the exercise slowly, keeping your back straight.
EXERCISE 4 - Raising the legs
The exercise consists in vigorously lifting the leg to a height of about 10 cm, with simultaneous tension of the thigh muscle.
EXERCISE 5 - Arm Swings and Circles
Circle your arms forward and backward, with one hand forward and the other backward. Finally - a few backwards swing of your arms - three times with your elbows bent, the fourth time with your straight arms.
ACTIVITY 6 - Rompers
Perform dynamic jumps with your legs apart and swing your arms.
EXERCISE 7 - Running in a spot
Run in place for about 30 seconds, making sure you breathe evenly.
EXERCISE 8 - Jumping rope
Take an upright posture, pull your stomach in, bend your elbows. While jumping, keep your elbows close to your body and move your hands to the sides (shoulders stay still). You should only jump on tiptoe and only a little height.