What is the active insulated stretching?
Active isolated stretching (AIS) is used to extend the muscles and fascia in the body. This form of stretching involves holding the section for two seconds and stretching each muscle at least 10 times. AIS uses a number of professional athletes and can be useful for people who have back or postural problems.
There are two types of stretching: static and dynamic. Static stretching involves holding the section for a long time, while dynamic stretching includes short sections that are repeated several times. Active insulated stretching is considered to be a form of dynamic stretching. Static and dynamic stretching increase the flexibility of muscle and tissue and play a role in repairing tissue after training, but each of them differs in its influence on performance. Static stretching significantly reduces muscle strength for about 60 minutes and reduces performance during training, while dynamic stretching usually does not reduce performance.
Active isolated stretching methods have been developed to stretch all the main musclesbodies using two main mechanisms. The first mechanism called reciprocal inhibition involves stretching free sets of muscles to promote proper posture. There are sets of muscles on the body that perform opposite functions; For example, the muscles along the front of the thigh, called quadriceps, perform the opposite muscle function along the back of the thigh, called hamstrings. The reciprocal inhibition in active isolated stretching would stretch the quadruple to relax hamstrings, and then immediately stretched the hamstrings to release the quadruple. This process helps to ensure that the muscles are released before stretching to help maximize the benefits of the section.
The second mechanism in the active insulated stretching is designed to prevent the protection reflexes from activating the stretching muscle relaxation and reduce the overall efficiency of the stretching. Preventive mechanisms are launched after sections are held for more than 2.5 seconds, as a way to protect muscles from what the body perceives as dragging. Because everyThe AIS section is held for less than two seconds, prevents protective reflexes from activating and allows the stretch muscle to remain relaxed. This ensures maximum extension of the muscle during stretching for increased flexibility.
Dynamic stretching in AIS also allows the muscle warming during stretching due to their movement. This pumps the blood into the muscle, providing oxygen and at the same time wash away the toxins from the cells. As a result, isolated active stretching can relieve muscle pain, prevent injury and reduce chronic muscle pain.
Active isolated stretching can be done at home, without the necessary equipment except the rope or towel. ROPE or towel can be used to gently push or turn the body into a moment deeper section and then relaxed. Stretching should be done as part of dynamic heating before exercise and after training to relax muscle tension. During exercise daily, active isolated stretching can improve flexibility quickly, improve the posture and ZAKwound to the future injury.