Warming up

"Chigal yozdi mashqlar" bu cho'zish va jismoniy zo'riqish uchun tayyorgarlikning bir qismi bo'lib, odatda spektakl yoki mashg'ulotdan oldin amalga oshiriladigan oldindan mashq qilish yoki mashq qilish orqali amalga oshiriladi. Sportchilar, qo'shiqchilar, aktyorlar va boshqalar mushaklarini kuchaytirishdan oldin isinadilar. Bu mushaklarni kuchli harakatlarga tayyorlaydi va mushaklarning kramplari va ortiqcha kuchlanish tufayli shikastlanishining oldini oladi, deb ishoniladi.

Mashq qilish

Chigal yozdi mashqlar, odatda, jismoniy faoliyat intensivligini bosqichma-bosqich oshirishdan iborat ("puls ko'taruvchi"), qo'shma harakatchanlik mashqlari va cho'zish mashqlari, keyin esa mashg'ulotlar. Masalan, yugurish yoki intensiv sport bilan shug'ullanishdan oldin, sportchilar mushaklarini isitish va yurak urish tezligini oshirish uchun asta-sekin yugurishlari mumkin. Muhimi, isinish mashg'ulotlarga xos bo'lishi kerak, shuning uchun qo'llaniladigan mushaklar faollashadi. Stretchni isinish bilan birlashtirishning xavf-xatarlari va foydalari bahsli, garchi odatda isinish sportchini ham aqliy, ham jismonan tayyorlaydi, deb ishoniladi.

Cho'zish

Bir guruh o'rta maktab o'quvchilari Jismoniy tarbiya mashg'ulotida ballistik strech mashq qilmoqdalar

Streching chigal yozdi mashqlarining bir qismidir, garchi 2013- yilda o'tkazilgan tadqiqot, bu hol mushaklarni zaiflashtirishini ko'rsatsa ham.^[1] Uzatilishning 3 turi mavjud: ballistik, dinamik va statik:

Boshqa kontekstlarda chigal yozdi mashqlar

Psixologlar, o'qituvchilar, qo'shiqchilar va shunga o'xshash mutaxassislar terapevtik yoki o'quv mashg'ulotlarida isitishni boshlashdan oldin yoki tanaffusdan keyin qo'llashadi; bu isinishlar vokal va jismoniy mashqlar, interfaol va improvizatsiya o'yinlari, rolli o'yinlar va boshqalarni o'z ichiga olishi mumkin. Vokal isishi, ayniqsa, aktyorlar va qo'shiqchilar uchun muhim bo'lishi mumkin.

Foydasi

Shikastlanishning oldini olish

Futbol (futbol) o'yinchilarida jarohatlarning oldini olish uchun keng qamrovli chigal yozdi mashqlarning foydalari bo'yicha qarama-qarshi dalillar mavjud bo'lib, ba'zi tadqiqotlar ba'zi bir foyda ko'rsatgan^[2], boshqalari esa hech qanday foyda ko'rsatmagan.^[3] Bu jarohatlarning oldini olish uchun cho'zilishdan ko'ra, tana haroratini oshirishga qaratilgan isinish ekanligi taxmin qilingan.^[4] Eksantrik mashqlar oldidan isinish, kechiktirilgan mushak og'rig'ining (DOMS) zo'ravonligini kamaytirishi ko'rsatilgan.

Ishlash samaradorligini oshirish

Beysbolda standart og'irlikdagi kaltak yordamida isinish tebranishlari zarba tezligini oshirishda samarali bo'ladi.^[5] 2010- yilda o'tkazilgan meta-tahlilda mualliflar tadqiqotning beshdan to'rt qismida isinishsiz emas, balki isinish bilan turli jismoniy mashqlar bilan ishlashda yaxshilanish kuzatilgan degan xulosaga kelishdi.^[6] Tana haroratining ko'tarilishi, ayniqsa mushaklarda, portlovchi skelet mushaklari faoliyatini yaxshilaydi (masalan, sakrash va sprint).^[7]

Yana qarang

Sovutish
Sport kiyimlari

Manbalar

↑ „Stretching before workout may weaken muscles, impair athletes: studies“. Nationalpost. National Post. Qaraldi: 2013-yil 21-may.
↑ „The effects of injury preventive warm-up programs on knee strength ratio in young male professional soccer players“. PLOS ONE. 7-jild, № 12. 2012. e50979-bet. Bibcode:2012PLoSO...750979D. doi:10.1371/journal.pone.0050979. PMC 3513304. PMID 23226553.
↑ „Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial“. BMJ. 337-jild. 2008. a2469-bet. doi:10.1136/bmj.a2469. PMC 2600961. PMID 19066253.
↑ Aj, Fradkin; Bj, Gabbe; Pa, Cameron (June 2006). „Does warming up prevent injury in sport? The evidence from randomised controlled trials?“. Journal of Science and Medicine in Sport (inglizcha). 9-jild, № 3. 214–220-bet. doi:10.1016/j.jsams.2006.03.026. PMID 16679062. Qaraldi: 2020-10-14.
↑ McCrary, J Matt (February 2015). „A systematic review of the effects of upper body warm-up on performance and injury“. Br J Sports Med. 49-jild, № 14. 935–942-bet. doi:10.1136/bjsports-2014-094228. PMID 25694615.
↑ Aj, Fradkin; Tr, Zazryn; Jm, Smoliga (January 2010). „Effects of warming-up on physical performance: a systematic review with meta-analysis“. Journal of Strength and Conditioning Research (inglizcha). 24-jild, № 1. 140–148-bet. doi:10.1519/JSC.0b013e3181c643a0. PMID 19996770. Qaraldi: 2020-10-14.
↑ Racinais, Sébastien; Cocking, Scott; Périard, Julien D. (2017-08-04). „Sports and environmental temperature: From warming-up to heating-up“. Temperature: Multidisciplinary Biomedical Journal. 4-jild, № 3. 227–257-bet. doi:10.1080/23328940.2017.1356427. ISSN 2332-8940. PMC 5605167. PMID 28944269.

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↑ Racinais, Sébastien; Cocking, Scott; Périard, Julien D. (2017-08-04). „Sports and environmental temperature: From warming-up to heating-up“. Temperature: Multidisciplinary Biomedical Journal. 4-jild, № 3. 227–257-bet. doi:10.1080/23328940.2017.1356427. ISSN 2332-8940. PMC 5605167. PMID 28944269.

[NatPost-1] „Stretching before workout may weaken muscles, impair athletes: studies“. Nationalpost. National Post. Qaraldi: 2013-yil 21-may.

[2] „The effects of injury preventive warm-up programs on knee strength ratio in young male professional soccer players“. PLOS ONE. 7-jild, № 12. 2012. e50979-bet. Bibcode:2012PLoSO...750979D. doi:10.1371/journal.pone.0050979. PMC 3513304. PMID 23226553.

[3] „Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial“. BMJ. 337-jild. 2008. a2469-bet. doi:10.1136/bmj.a2469. PMC 2600961. PMID 19066253.

[4] Aj, Fradkin; Bj, Gabbe; Pa, Cameron (June 2006). „Does warming up prevent injury in sport? The evidence from randomised controlled trials?“. Journal of Science and Medicine in Sport (inglizcha). 9-jild, № 3. 214–220-bet. doi:10.1016/j.jsams.2006.03.026. PMID 16679062. Qaraldi: 2020-10-14.

[5] McCrary, J Matt (February 2015). „A systematic review of the effects of upper body warm-up on performance and injury“. Br J Sports Med. 49-jild, № 14. 935–942-bet. doi:10.1136/bjsports-2014-094228. PMID 25694615.

[6] Aj, Fradkin; Tr, Zazryn; Jm, Smoliga (January 2010). „Effects of warming-up on physical performance: a systematic review with meta-analysis“. Journal of Strength and Conditioning Research (inglizcha). 24-jild, № 1. 140–148-bet. doi:10.1519/JSC.0b013e3181c643a0. PMID 19996770. Qaraldi: 2020-10-14.

[7] Racinais, Sébastien; Cocking, Scott; Périard, Julien D. (2017-08-04). „Sports and environmental temperature: From warming-up to heating-up“. Temperature: Multidisciplinary Biomedical Journal. 4-jild, № 3. 227–257-bet. doi:10.1080/23328940.2017.1356427. ISSN 2332-8940. PMC 5605167. PMID 28944269.

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