Flexibilidade e Alongamento para bboys e bgirls

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Here are some flexibility and stretching tips for bboys and bgirlsthat I found on Bboy Groove’s blog , very important tips for bboy or bgirlwho want to gain more flexibility. The tips were written by Zulu Valdir – B.boyShoock: Professor of Physical Education. I hope you enjoy it and share with your crew and dance partners.
Is stretching an indispensable resource for b.boy? Who answered yes, right? STILL, THEREFORE, we are born with a genetic load and we acquire a lot of our parents, so some are more flexible than others and we must respect this, even the less flexible with a good dynamic training of flexibility can improve its breadth, of course respecting itslimits and nevertheless ceases to be an incredible b.boy, follow down to work on science to lose your crickets on stretching, from types of fibers etc … read and enjoy …
The stretching exercises taught so far in schools, clubs, academies, and even sports and health professionals, are no more than a waste of time if done in the traditional way they were taught and still are. After all, when research is reviewed on the most accepted principles of flexibility training, it is seen that they simply do not work. Worse, if you take all the rules about stretching very seriously, you’re much more likely to suffer from muscle strain than if you had not stretched, mostly because people generally do not know how to do it right and do not know how to do it Limits. So rethink your ideas on the subject.
So I’m going to introduce you to new rules on stretching and present a plan on flexibility that is very simple to execute . By taking on new rules you will be less likely to suffer injuries and improve your performance.
First let’s understand the scientific basis on stretching and muscle fiber. There are two main types of stretching: static and dynamic . The static stretch is based on the technique to increase flexibility, while maintaining a desired position with the muscle in its greatest extent possible, for a period of 20 to 30 seconds. The dynamic elongationconsists of the reproduction of body movements initiated in slow and comfortable rhythm, this rhythm and amplitude must be increased until the movement can be made quickly, the examples will be given step by step later.
Let us now know a little more about muscle fibers . Basically two types of fibers are known, fibers of slow contraction and fast contraction. It was agreed to call them in a more didactic manner respectively Type I and Type II, because the type II can be dismembered in II a, II b and II c, according to anaerobic motor functions.
Fibers type I– are fibers that have high levels of myoglobin, carry many mitochondria, have high power to carry oxygen, that is, they are responsible for the performance of athletes.
Fibers type II a – have both aerobic and anaerobic capacity, thus being considered intermediates.
Fibers type II b – possess a greater anaerobic potential, being the true fiber fast, that is, more present in athletes of muscular explosion
Fibers type II c – are rarer can participate in the reinnervation or transformation of the motor units (motor unit corresponding to the motor neuron and the muscle fibers innervated by it).
Is it okay to give up traditional stretching? Although prescribed regularly as a way to prevent injury, static stretching before physical activity may be the worst of the strategies . By forcing the target muscle to relax, it is temporarily weakened, static stretching also reduces blood flow and slows the activity of the central nervous system, this inhibits the brain’s ability to communicate with muscles, which limits ability to generate strength, that is, never static stretching before working out or playing sports.
But before you ever give up static stretching, know that it has its value, because it improves your “passive” flexibility, is good for day-to-day non-athletic efforts, such as bowing, kneeling, and crouch, what you need to know the right stretching for the right time
Static stretching can and should be done at any time of the day, except before practicing sports, to improve overall flexibility. Do it twice a day every day, if the frequency is lower, you do not maintain what you have already achieved in flexibility. The only one stretch for each muscle while maintaining position 20 to 30 seconds, advances in flexibility are achieved in the first stretch, repeating the same movements gives few results.Follow these rules for those classic stretches like: pulling the leg back to lengthen the front of the thigh; leaning forward and touching your hands to extend the back of the thigh; leaning against the wall with one of the legs behind to lengthen the calf, etc. This type of stretching only in flexibility Increases your que exact posture, www.lowes.com/survey
Therefore, dynamic stretching Necessary is a component of an “active” program flexibility, the ideal for all type b.boy effortseffortsDynamic stretching stimulates the central nervous system and increases blood flowTherefore, it is the ideal warm-up for any activity. .
flow ,When you regularly do both static and dynamic stretching, the flexibility of one type will be transferred to the other.
How and when of the dynamic stretching? The warm up before any type of sports practice, to improve its performance and reduces the risk of injury. warm up
Do the following exercise routine, you probably already know them: shoulder rotation with arms extended in the back and forth directions; trunk rotations; running simulation jumping alternately trying to touch the heels on the buttocks; making a high march by jumping and raising his knees up;polychinolinesof the same high gear doing hip rotations taking your knees from the outside in as well as from the inside out (as you often see soccer players doing to warm up); make short shots of running forward, to the sides and back. Always remember to start with small amplitudes and slow movements, gradually increasing both amplitude and velocity, always respecting your limits. I hope you have a good workout routine,
Zulu Valdir – B.boy Shoock: Professor of Physical Education – Undergraduate University Center Module (Caraguatatuba) and postgraduate degree by Unitau (Taubaté)
Source: Bboy Groove

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  26. Certo mais eu tenho uma duvida quanto ao espacate (abertura nas pernas)
    tenhos vários amigos bboys e várias amigas bailarinas que conseguiram “zerar” a abertura com os movimentos estáticos o que possibilitou muita flexbilidade na dança
    como se explica isso?

    • Esron, flexibilidade esta relacionado com muitas coisas, varia de pessoa para pessoa, vai muito da genética de cada um, depende muito tambem da alimentação, do treino, como a pessoa faz os exercícios, a idade e o sexo também influi muito. É importante que você tenha persistência, pois o erro de muitos é achar que com um mês já escala total, quando dar um mês treinando ver que não é assim e para.

  27. Estou tentando acho sim que posso conseguir fazer espacate (abertura das pernas),não faço muito mais estou quase lá…..
    Só não desisto,e estou sempre tentando,até alcança o que realmente eu quero.
    OBRIGADA!!!

  28. Eu não sou um b-boy, mas estou começando a praticar com meus amigos que são, e vou passar essas dicas pra eles. E com isso acho que vou virar um b-boy nível master igual a eles, vlw pelas dicas, site legal gostei muito.

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