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Presentation
Save guys here who speaks is the B.boy Peri and I'll be doing a tutorial for you today on stretching and injury.
Reality
Personally, I decided to make this tutorial for you for two reasons:
_ First, there are many people who can not stretch;
_ Second, there are many people out there stretching wrong.
Method
There are several different methods, which I'll get to you today is a safe and painless
call this method the limit of
In the limit
This method consists in working the stretches between pain and no pain
example
each will have its limit joint and muscle
and this limit will be identified at the beginning of pain
which is a kind of stop notice
and this is the only means of communication that your articulation and your muscle has with you.
summarizing
the onset of pain in the elongation
is a direct warning
that reached its limit
if you proceed
insisting
you can get hurt
I will illustrate the theory by stretching the index finger of my left hand
beginning of the zero point
I pushed
to detect the onset of pain
pain detected?
kick a little
and secure
at most 30 seconds
at least 10 seconds
Easy no?
more before we start with the practice
I'll show more examples
so you understand why I point out this method in the limit
Anatomy
Here we see the representation of a muscle
and I'll explain to you the structure
let's start with the body's muscle
which is nothing more than the muscle itself representing its external structure
the tendon is the part that holds the bone structure
and it is subdivided into two categories called origin and insertion
Here we see the representation of a right arm
above have the biceps muscle that performs the contraction of the elbow
and below have the triceps muscle carrying out the extension of the elbow
biceps comprises two portions, a long and a short
therefore have two origins
the origin corresponds to the fixed part of a muscle where there occurs the drive of the structure
insertion also corresponds to the fixed part of a muscle
however in this case
is the movement of the structure
For example in this other picture
see the biceps contracted
doing elbow flexion
note that the origins remain static
while the insertion movement makes it possible
Returning to the representation of the muscle
see now the assembly of fibers
which is nothing more than a bundle of muscle fibers organized
Finally
have the tissue conjuntivo
that supports and maintains the organization of muscle fibers
In another picture we see the body of muscle and muscle fibers better represented
we also see a relaxed muscle and a muscle contraction in labor.
Injuries
On injuries
I can give an assurance
everyone has had an injury
and whoever says to me that never had
because it is able to diagnose a
example
know that muscle ache
you have right after the training
or just the next day?
it is my friend!
you have suffered an injury micro
lesion
is nothing
than the breaking of some muscle fibers
due to an effort:
excessive, repetitive or over-stretching a muscle
in more severe cases
is a partial tear of a fiber assembly
and in extreme cases
is the total muscle break preventing movement of time
surgery as the case
months and resting
this picture
see the partial tear of a group of muscle fibers
the home is fundamental and absolutely necessary for recovery
but guys
is also important you know
what is the mechanism used by your muscle
to warn you
when he is hurt
when we perform any physical activity
our body
produces an acid
called lactic acid
this acid
involves our muscle
and has the purpose to detect lesions in the muscle fibers
example
if I get an alcohol
and pass on my forearm
max
what i will feel
is a freshness
now in the same arm
I have a cut
or injured
will burn
or hurt too much
Because alcohol
will be able to penetrate my body
and will be detected
through my nervous system
this is the same with the injured muscle
if you have not
no injuries
lactic acid
will not take effect
now if you have an injury, which is the minimum
you will feel muscle pain
because the nervous system will identify the lactic acid
and send the answer for you
through pain
then
if you're a person
which is considered
devoid of intelligence
be quiet!
your body is smart
and works silently in their recovery
you just have to watch
symptoms
not to screw it up
Recovering Injury
Be very careful
recovery from injury
time
your excitement is so much to train again
you do not
will account expected
total recovery
and therein
the danger lies
when you have a muscle pain and retrain
the pain disappears
more pain
does not disappear
because you recovered
but
because the lactic acid
dissipated
with the motion of muscles
and that
makes your nervous system
not detect
and do not accuse pain
What you can not forget
is the lesion
this has ta
and no pain
will make you use the full capacity of your muscles
and this will make you worse your problem
and harm the recovery
After Recovery
The recent recovery
is also very dangerous
why do you think
you can use all the muscle strength
when this is not true
When you hurt a muscle
the recovery
and initial healing
is made by tissue conjuntivo
and then only after some time after
this tissue
is replaced
the muscle fibers
tissue conjuntivo
not have the same flexibility
that the muscle fibers
and may rupture
easily
with exercise.
then when you resume your training
do a workout
gradual
and moderate
So's it guys!
We reached the end of another edition
I want to thank
all the guys coming behind me
giving me strength and encouragement
For more videos
subscribe on my channel
B.Boy Peri
and the channel of my partners
B.Boy Alemão and B.Boy Grilo
Happy is he who transfers what she knows and learns what it teaches (Cora Coralina)
Thanks
God
Family
Contact: bboyperi@hotmail.com