If stretching is part of your pre-workout warm up ritual, a study published in the Journal of Strength and Conditioning Research
offers a tip that could help you reach new personal bests: Go with a
dynamic style of stretching instead of the static stretching you did
before exercising in high school gym class.
After determining one rep max (1RM) for the barbell squat using a group
of recreationally active 18 to 24 year old males, researchers assigned
some subjects to an active dynamic warm up while the rest performed
passive static stretching. A few days later, they switched to the other
technique.
Squats performed after both stretching styles showed that old school
pressure against the joint effort reduced 1RM by about 8% and decreased
lower body stability by 23%. To warm up dynamically, put your body
through a couple sets of reps on weight machines with no or very little
resistance selected.
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