Compex sport elite Manual De Usuario página 186

Preparation for a footballer wishing to
optimise the effects of active stretching of
the hamstrings muscles
he
T Stretching
mulating the antagonist (i.e. opposite)
muscle of the muscle subjected to stret-
ching in order to exploit a well-known
physiological mechanism: reciprocal inhibi-
tion reflex. This reflex, based on the pro-
prioceptive sensitivity of muscles, consists
of a very marked muscular relaxation. This
allows more efficient stretching, since it is
carried out on a more relaxed muscle.
timulation is therefore performed on the
S
muscle opposing the muscle being stret-
ched. This stimulation consists of a pro-
gressive appearance and disappearance
(slowly and lasting a long time) of contrac-
tions, with complete rest between contrac-
tions. It is during the contraction (which
increases with each new level) that the
athlete stretches the chosen muscle group
by means of a traditional voluntary stret-
ching technique.
n this example, the stimulation is carried
I
out on the quadriceps in order to facilitate
stretching of the hamstrings muscles during
the contraction phases.
Cycle duration: Throughout the season, according
to the frequency of voluntary stretching sessions
According to the normal duration of stretching
(this depends on schools of physical training
and each person's feelings), choose the level
that seems most appropriate.The proposed
duration of stretching is:
10 seconds for level 1
12 seconds for level 2
14 seconds for level 3
16 seconds for level 4
18 seconds for level 5
Programme: Stretching 8
position for the active stretching exercise
186
programme consists in sti-
, Adopt the starting
c
Sport
Use of the Regeneration programme to
eliminate muscle fatigue more quickly
(cross-country running, football,
basketball, tennis, etc.) and restore good
muscular sensations more quickly
he programme, known also
T Regeneration
as the "day-after programme" must be
used on key muscles for the discipline
being practised. In this example, key mus-
cles for the cross-country runner (quadri-
ceps) will be stimulated. For other
disciplines, the choice of muscles to be sti-
mulated may be different (refer if neces-
sary to the Training planner of the
CD-ROM). Note that this type of pro-
gramme is particularly beneficial for all
sports where competitions are repeated at
frequent intervals, during tournaments and
cups in various sports.
he stimulation session using the
T
programme must be carried out the
ration
day after a competition to replace or sup-
plement so-called "restoration" training,
which can therefore be less intensive.
Contrary to the
Active recovery
gramme, which provokes no tetanic
contractions and which must be used du-
ring the three hours after the competition
or intensive training, the
gramme is a form of light training which,
in addition to an analgesic effect and an
increased blood flow, aims to impose a
small degree of anaerobic training and li-
kewise to provoke slight tetanic contrac-
tions that are not tiring, making it possible
to reactivate the proprioceptive pathways.
Energy pathways are also gently stimula-
ted, allowing their metabolic equilibrium
to re-establish itself.
The session is composed of 6 stimulation se-
quences that follow on automatically:
1st sequence: analgesic effect
2nd sequence: marked increase in blood flow
3rd sequence: tetanic contractions to res-
tore muscular sensation
4th sequence: activation of the oxydative
metabolism
5th sequence: marked increase in blood flow
6th sequence: relaxing effect
Cycle duration: To be used throughout the sea-
son, according to the frequency of competitions
Programme: Regeneration 8G
Regene-
pro-
pro-
Regeneration
c