筋トレにストレッチは必要か

f:id:nanbono:20190902164525p:plain

重りを上げろおじさん

フォームが重要おじさん

ハイブリットおじさん

 

の、次男、フォームが重要おじさん涙目の記事です。

よくケガの予防の為にストレッチを勧めてくるおじさんですが、種類によっては逆効果なんです。

 

まず結論をいうと、

床に座ってゆっくり息を吐くようなストレッチをしっかりすると、

力を下げ、怪我をしやすくなる可能性が高いです。

これはかなりの数のエビデンスがあるのでほぼ間違いないかと思います。

 

俺が見たことのある論文では、若い陸上選手にしっかりストレッチさせ、100mスプリントをさせてた。

この場合、タイムが遅くなる選手が多かったそうな。

ついでに怪我しやすくなる。

 

理由は大きく2つあって、

・腱が伸ばされすぎて、弾力性を失う

 表現を変えると、脳が過剰に伸びたところが普通と思っちゃう

・リラックスしすぎちゃう

こんな感じ。

 

さて、ここまで述べたストレッチは静的ストレッチと言って、ゆっくり長く伸ばす方法。

動的ストレッチと言って、ラジオ体操のようなダイナミックなものはトレーニング前に有効だと思うよ。

 

俺?

ストレッチはほとんどしていないよ。

やるトレーニングに必要な可動範囲を確保するためにやるだけ。

 

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First of all, the conclusion is

When you sit on the floor and stretch tightly,

It is likely that you will lose power and be more easily injured.

I think this is almost certainly because there is a lot of evidence.

 

In a paper I’ve seen, a young track and field athlete stretched firmly and allowed me to do a 100m sprint.

In this case, it seems that there were many players who slowed down the time.

It is easy to get hurt.

 

There are two main reasons.

・ The tendon is stretched too much and loses elasticity

When I change my expression, I think it’s normal for the brain to grow excessively

・ I’m too relaxed

Like this.

 

Well, the stretch described so far is called static stretch, and it is a method of stretching slowly.

I think dynamic stretching, such as radio exercises, is effective before training.

 

me?

I don’t stretch much.

Just do it to ensure the range of motion necessary for the training you do.

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