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.
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,
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
?
Obrigado, Espero, Que De Agora Em Diante, eu Possa Melhorar Mais e Mais Os Meus Movimentos, Tanto Na Dança, Quanto Nos PowerMoves.
Now and then I will stumble across a article like this and I’ll recall that there very are even now intriguing pages on a web. ^_^. Thanks.
Why have you taken out my post? It was very beneficial information and i guarantee atleast one person found it helpful unlike the rest of the comments on this web site. I’ll post it again. Fed up with obtaining low numbers of useless visitors to your site? Well i want to share with you a fresh underground tactic that makes me personally $900 daily on 100% AUTOPILOT. I really could be here all day and going into detail but why dont you merely check their site out? There is really a excellent video that explains everything. So if your seriously interested in producing effortless cash this is the site for you. Auto Traffic Avalanche
Why have you removed my post? It was very useful information and i promise atleast 1 person found it helpful unlike the rest of the comments on this site. I’ll post it again. Tired of obtaining low amounts of useless visitors for your site? Well i wish to inform you of a brand new underground tactic that produces me personally $900 on a daily basis on 100% AUTOPILOT. I really could be here all day and going into detail but why dont you merely check their site out? There is really a great video that explains everything. So if your serious about producing quick hard cash this is the website for you. Auto Traffic Avalanche
Why have you deleted my post? It was very useful information and i promise atleast one person found it helpful unlike the rest of the comments on this site. I’ll post it again. Fed up with getting low numbers of useless visitors for your website? Well i want to tell you about a fresh underground tactic that makes myself $900 on a daily basis on 100% AUTOPILOT. I really could be here all day and going into detail but why dont you merely check their website out? There is really a excellent video that explains everything. So if your seriously interested in making easy money this is the site for you. Auto Traffic Avalanche
Thanks alot this made for very intresting reading. I really adore your site, the theme is very cool. I have visited here a few times but have never left a commented, just wanted to let you know… Keep up the good work! Another thing i love to do when reading blogs is play Flash games 🙂 Worlds Hardest Game and Crush The Castle are the two favorite.
Hey guys i want to share with you a way i make $500 every day and i only spend 5 minuites doing it a day! I strongly suggest you check their website out as there is a brilliant video that explains every thing you need to know. Check them out at DOMINATE MOBILE MARKETING
How would you like to get your hands on the most powerful visitors generator in the world? AND on autopilot. It does the following and much more on autopilot Article Submitter, Press Submitter, RSS, Social Bookmarker and much more. Its a all in 1 tool and is vital for all website owners/marketers. Its just insane… Its known as Traffic Anachy, go check them out!.
Hey guys i want to share with you a way i make $500 daily and i only spend 5 minutes doing it a day! I strongly suggest you verify their site out as there is a brilliant video that explains every thing you need to know. Check them out at Mobile Monopoly. That’s the name of the System, Mobile Monopoly and i suggest should you own a web site that you at-least go and take a peak, you wont regret it.. Mobile Monopoly
Fed up with obtaining low amounts of useless traffic for your site? Well i want to share with you a new underground tactic that makes me personally $900 daily on 100% AUTOPILOT. I could truthfully be here all day and going into detail but why dont you just check their site out? There is a excellent video that explains everything. So if your seriously interested in making simple cash this is the website for you. Auto Traffic Avalanche
Sick of getting low amounts of useless traffic for your website? Well i want to share with you a fresh underground tactic which makes myself $900 per day on 100% AUTOPILOT. I could truthfully be here all day and going into detail but why dont you just check their site out? There is really a great video that explains everything. So if your serious about making simple cash this is the website for you. Auto Traffic Avalanche
Sick and tired of getting low amounts of useless visitors for your site? Well i wish to let you know about a brand new underground tactic that makes myself $900 on a daily basis on 100% AUTOPILOT. I could be here all day and going into detail but why dont you just check their website out? There is a excellent video that explains everything. So if your serious about making hassle-free cash this is the website for you. Auto Traffic Avalanche
Why have you taken out my post? It was very useful information and i guarantee atleast one person found it helpful unlike the rest of the comments on this site. I’ll post it again. Fed up with getting low numbers of useless traffic to your website? Well i wish to inform you of a new underground tactic that produces me personally $900 each day on 100% AUTOPILOT. I could truthfully be here all day and going into detail but why dont you just check their website out? There is really a great video that explains everything. So if your seriously interested in producing easy money this is the site for you. Auto Traffic Avalanche
Why have you removed my post? It was very useful information and i guarantee atleast one person found it helpful unlike the rest of the comments on this site. I’ll post it again. Tired of obtaining low numbers of useless visitors to your website? Well i wish to inform you of a new underground tactic that makes me personally $900 daily on 100% AUTOPILOT. I possibly could be here all day and going into detail but why dont you merely check their site out? There is really a great video that explains everything. So if your serious about making easy money this is the site for you. Auto Traffic Avalanche
Hey all, i want to share with you a brand new method to making money online that is HUGE and very easy to make money. It’s Mobile Marketing. There are more than 5 billion mobile phones in the world and just over 1.8 billion people use the internet. This website give you great details information on how you can get into Mobile Marketing and get a slice of your share. I personally made just over $1100 with this system just YESTERDAY! and on average make $500-$1200 per day. It’s very easy and anyone can do it. Take a quick look at their video for more info, some really good stuff guys. Mobile Monopoly
Hey guys i wish to share with you a way i make $500 every day and i only spend 15 minutes doing it a day! Anyone can do it, you dont NEED to have a website. I strongly recommend you check their website out as there is a brilliant video that explains each thing you need to know. Check them out at Mobile Monopoly. That’s the name of the System and i recommend if you own a web site that you at-least go and take a peak, you wont regret it…
Hey guys i wish to share with you a way i make $500 daily and i only spend 5 minuites doing it a day! I strongly suggest you check their website out as there is really a brilliant video that explains every thing you need to know. Check them out at Mobile Monopoly
Tired of getting low amounts of useless traffic for your website? Well i want to let you know about a fresh underground tactic which makes me personally $900 daily on 100% AUTOPILOT. I really could be here all day and going into detail but why dont you just check their site out? There is a great video that explains everything. So if your seriously interested in producing effortless hard cash this is the site for you.Auto Traffic Avalanche
Tired of getting low numbers of useless visitors for your site? Well i wish to inform you of a fresh underground tactic which makes myself $900 on a daily basis on 100% AUTOPILOT. I could truthfully be here all day and going into detail but why dont you simply check their site out? There is a excellent video that explains everything. So if your serious about producing hassle-free money this is the site for you. Auto Traffic Avalanche
Sick and tired of getting low amounts of useless visitors to your website? Well i wish to inform you of a brand new underground tactic that produces myself $900 per day on 100% AUTOPILOT. I could be here all day and going into detail but why dont you merely check their website out? There is a excellent video that explains everything. So if your seriously interested in producing simple money this is the site for you. Auto Traffic Avalanche
Why have you deleted my post? It was very beneficial information and i promise atleast 1 person found it helpful unlike the rest of the comments on this web site. I’ll post it again. Sick of getting low numbers of useless traffic for your site? Well i want to inform you of a new underground tactic that produces myself $900 on a daily basis on 100% AUTOPILOT. I could truthfully be here all day and going into detail but why dont you just check their website out? There is a excellent video that explains everything. So if your seriously interested in producing effortless money this is the website for you. Auto Traffic Avalanche
Hey guys i wish to share with you a way i make $500 every day and i only spend 15 minutes doing it a day! Anyone can do it, you dont NEED to have a website. I strongly suggest you check their website out as there is a brilliant video that explains every thing you need to know. Check them out at Mobile Monopoly. That’s the name of the System and i suggest if you own a web site that you at-least go and take a peak, you wont regret it…
Hey guys i wish to share with you a way i make $500 every day and i only spend 15 minutes doing it a day! Anyone can do it, you dont NEED to have a website. I strongly suggest you check their website out as there is a brilliant video that explains every thing you need to know. Check them out at Mobile Monopoly. That’s the name of the System and i suggest if you own a web site that you at-least go and take a peak, you wont regret it…
Hey guys i wish to share with you a way i make $500 every day and i only spend 15 minutes doing it a day! Anyone can do it, you dont NEED to have a website. I strongly suggest you check their website out as there is a brilliant video that explains every thing you need to know. Check them out at Mobile Monopoly. That’s the name of the System and i suggest if you own a web site that you at-least go and take a peak, you wont regret it…
Fed up with obtaining low numbers of useless traffic for your website? Well i want to inform you of a brand new underground tactic which makes me personally $900 daily on 100% AUTOPILOT. I could truthfully be here all day and going into detail but why dont you simply check their website out? There is a excellent video that explains everything. So if your serious about making easy money this is the website for you. Auto Traffic Avalanche
If you want to start making serious amounts of money online then i really suggest you check THIS out. Its a system that allows you to get a unlimited amount of highly targeted traffic which im sure you know would be making you enough money to quit your 9-5 job. Just visit their site and watch their short video. They will hook you in and it will change the way you think about the internet in one way or another. Again… HERE IS THEIR SITE
How would you like to get your hands on the most powerful traffic generator within the world? AND on autopilot. It does the following and more on autopilot Article Submitter, Press Submitter, RSS, Social Bookmarker and much much more. Its a all in 1 tool and it is vital for all web site owners/marketers. Its just insane… Its known as Traffic Anachy go check them out!.
Dear admin, thnx for sharing this blog post. I observed it wonderful. Most effective regards, Victoria…
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.
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!!!
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.