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Flexible by Science - Coggle Diagram
Flexible by Science
exercise
Method
Static stretching
very low intensity
Time/S
90s
Sets/S
3 sets
Rests
5 days after 6 weeks
Session/W
no more than10 min total stretching per week
6 sessions
last but not least
Warm up
Anderson Method
1.Easy stretching
10 to 20 sec
2.Develop stretch
30 to 60 sec
Before stretching
5 min
Breathing
Calm
Relax
Periodization
6 to 8 weeks
After first period
reduce 20% to 30% less
Dicovery wich muscles do you want
find exercises for them
excercise structure
Weight
reps
sets
rests
Sessions
Categories of stretching
Dynamic Stretching
Ballistic stretching
Static stretching
PNF stretching
Proprioceptive Neuromuscular Facilitation
3 phases
Passive stretch
muscular actinvation
Passive stretch
Static and PNF > Dynamic Ballistic
PNF require a partner and some expertise
https://www.youtube.com/watch?v=Qf8dmyg2jck&t=372s
Conclusion
10min50sec
