Wan fayn we fɔ strɛch yu bɔdi! Mek wi tok abaut (Dynamic Stretching)?

Yu no aw i impɔtant fɔ muv yu bɔdi rawnd ɛn strɛch yu an ɛn leg smɔl bifo yu du ɛksɛsayz ɔ ple gem? Bɔku pipul dɛn kin kɔl dis ‘stretching’. Bɔt i pas wan we fɔ du dis ‘stretch’. Tide wi go tɔk bɔt wan spɛshal, we rili yusful bitwin dɛn. Dat na `(Dynamic Stretching)` . Sɔntɛm yu dɔn yɛri bɔt dis, ɔ sɔntɛm yu de tink wetin na dis nyu tin. Bɔt, lɛ wi tɔk bɔt dis simpul wan ɛn klia wan.

Wetin na `(Dynamic Stretching)`?

Fɔ tɔk am simpul wan, `(Dynamic Stretching)` na wan we fɔ strɛch we wi kin du wit muvmɛnt . Imajin, yu nɔ de de na wan pozishɔn fɔ wan ɔ tu minit, bɔt yu de muv yu an ɛn yu fut go bifo ɛn biɛn, ɛn yu de fil se yu mɔsul dɛn de strɛch wit da muvmɛnt de. Dis difrɛn smɔl frɔm di `(Static Stretching)` we wi kin no, usay yu kin sidɔm na wan ples ɛn ol yu an ɛn yu leg fɔ sɔm tɛm. Insay `(Static Stretching)`, wi kin stɔp na di sem strɛch fɔ sɔm tɛm. Bɔt insay `(Dynamic Stretching)`, wi nɔ de stɔp lɛk dat. Wi kin kɔntinyu fɔ muv sloslo ɛn di we we wi kin kɔntrol. Wetin kin apin pan dis na dat yu mɔsul dɛn kin mek da muvmɛnt de, we kin mek da mɔsul de strɛch. I nɔ tan lɛk fɔ pul rɔba band, i tan lɛk se di rɔba band insɛf de pul insɛf bak ɛn go. Dis kin mek yu mɔsul ɛn jɔyn dɛn rɛdi fɔ di tin dɛn we yu go du tumara bambay.

Wetin mek ``Dynamic Stretching'' so gud fɔ wi?

Naw yu go de tink se, ‘Okay, dis difrɛn frɔm ɔda strɛch, bɔt wetin na di spɛshal bɛnifit fɔ dis?’ infakt, spɔt mεdisin masta sabi pipul dεm se dis ``Dynamic Stretching`` mεtכd bεtε pas di tradishכnal ``Static Stretching`` mεtכd fכ rεdכks mכsul tכt εn sכri bifo yu wokכt. Bɔku rizin dɛn de fɔ dat.

• I de mek blɔd flɔ to mɔsul dɛn mɔ: We wi de muv, wi mɔsul dɛn kin bigin fɔ wok. Dɔn dɛn nid mɔ ɔksijɛn ɛn tin dɛn fɔ it. wetin de apin wit dis ``Dynamic Stretching`` na di mכsul dεm de stimulate εn di bכdi we de go to dεm de inkrεs. Jɔs lɛk we yu gi smɔl push to wata paip we dɔn blok, di wata kin flɔ bɛtɛ. biכs fכ dis inkrεs bכdi fכ fכlכ, di mכsul dεm kin gεt di enεji we dεn nid kwik kwik wan.
• I de mek di Rɛnj fɔ Muv: Yu jɔyn dɛnεn di maksimal distans we mכsul kin muv dεn kכl am in ``Rεnj fכ Muv''. Wit dis stret, yu kin inkrisayz dat rεnj sכmtεm. Dɔn yu go ebul fɔ muv yu an ɛn fut dɛn fayn fayn wan ɛn fri wan we yu de du ɛksɛsayz ɔ du yu wok dɛn ɛvride. Imajin, if di say we yu sholda de muv mɔ ɛn mɔ, i go izi fɔ yu fɔ trowe bɔl we yu de ple kriket ɔ fɔ swing yu an we yu de swim.
• Fɔ pripia di mɔsul dɛm fɔ akshɔn: If yu go rɔn wantɛm wantɛm ɔ es ebi ebi wet, i kin gi yu mɔsul dɛm smɔl ‘shɔk’. bכt wit ``Dynamic Stretching'', i lεk fכ gi yu mכsul dεm wan 'danger signal' εn wan kכmand we se, 'Okay, rεdi fכ du sכmtin naw.'' Dɔn di mכsul dεm de pripia sכmtεm fכ akshכn. Dis tan lɛk we yu stat motoka, wam am smɔl ɛn afta dat yu drayv go.
• Ridyus di risk fɔ injuri : Di mɔsul dɛm we dɛn pripia fayn nɔ kin gɛt injury bikɔs dɛn dɔn ɔlrɛdi strɛch smɔl, wam, ɛn gɛt gud blɔd sakulayshɔn. di mכsul dεm εn di tεndon dεm fכ fleksibul de bכku, we kin protεkt dεm frכm strεs εn kray we nכ nid.
• I de mek yu ebul fɔ du mɔ: We yu put ɔl dɛn tin ya togɛda, yu de du yu ɛksɛsayz ɔ spɔt mɔ ɛn mɔ. Yu go ebul fɔ du am bɛtɛ ɛn i go ebul fɔ du am fayn fayn wan. Fɔ ɛgzampul, if yu du ``Dynamic Stretching`` bifo yu rɔn, yu go ebul fɔ rɔn fast ɛn wit smɔl taya.

Ustɛm wi fɔ du `(Dynamic Stretching)`?

Dis na kwɛstyɔn bak we rili impɔtant. di bεst tεm fכ du `(Dynamic Stretching)` na bifo yu stat εni εksεsayz, gem, כ εni strכng aktiviti. Dat min se, as pat pan yu `Wɔm-ap Rutin` . Imajin se yu de go rɔn na mɔnin. if yu du `(Dynamic Stretches)` fכ 5 to 10 minit bifo yu stat fכ rכn i go pripia yu leg mכsul dεm εn jכint dεm fayn fayn wan. Bɔt mɛmba se, afta yu dɔn fɔ du ɛksɛsayz, dat na, di tɛm we di `Kul-dɔwn` de, `(Dynamic Stretching)` fit pas di `(Static Stretching)` (stretch dɛn we dɛn kin du na wan ples) we wi bin dɔn tɔk bɔt bifo tɛm. biכs `(Static Stretching)` de εp mכr da tεm de fכ kכl di mכsul dεm we dεn taya afta dεn dכn εksεsayz εn inkrεs dεn fleksibiliti. `(Dynamic Stretching)` na sɔntin we de mek di bɔdi `aktiv`. So i nɔ rili fayn we yu want fɔ ‘calm down’ yu bɔdi afta yu dɔn du ɛksɛsayz.

Aw yu kin du dis `(Dynamic Stretching)` fayn fayn wan? Lɛ wi luk sɔm ɛgzampul dɛn.

Okay, naw wi no wetin na `(Dynamic Stretching)`, wetin bɛnifit i gɛt, ɛn ustɛm fɔ du am. Naw lɛ wi si aw fɔ du am di rayt we. Di tin we impɔtant pas ɔl na fɔ du di muvmɛnt dɛn sloslo ɛn wit kɔntrol.I bɛtɛ fɔ mek yu nɔ jɔs flay rawnd lɛk krayzi! Na sɔm jenɛral tin dɛn we yu fɔ mɛmba:

• Nɔ jɔk yu hip: Mek di muvmɛnt dɛn smol ɛn kɔntrol. Nɔ pul tranga wan wantɛm wantɛm.
• Muv insay wan kɔmfyut rɛnj fɔ muv: Nɔ tray fɔ strɛch yu limb to in maksimal wan tɛm. Smɔl smɔl, mek yu ebul fɔ muv mɔ lɛk aw yu fil fayn fɔ muv.
• Nɔ du am te i at: Yu fɔ fil smɔl we yu de pul yu we yu de strɛch, bɔt i nɔ fɔ ɛva mek yu fil pen. If i at, yu go de du tumɔs.
• Start sloslo εn sכmtεm inkrεs di spid/rεnj: Start wit sכm sכm muvmεnt dεm fכs, εn as yu mכsul dεm de wam, yu kin inkrεs di rεnj fכ muv εn spid sכmtεm.
• Fokus pan di mɔsul dɛn we yu de strɛch: Tink bɔt us mɔsul yu de strɛch ɛn afta dat du di muvmɛnt.
• Briz nɔmal wan: Nɔ ol yu briz. Kɔnekt di we aw yu de blo wit di muvmɛnt.

Pan ɔl we di fɔs atikul bin se fim dɛn de bɔt dis, wi nɔ go ebul fɔ wach di fim dɛn ya. Bɔt a go sho una sɔm simpul ``Dynamic Stretches''. Dɛn kin du dɛn tin ya fɔ lɛk 5-10 minit, ɔ yu kin du wan strɛch lɛk 10-15 tɛm.

1. Am Sɛklɔ dɛn

Dis na tin we rili izi. Stand stret, es yu an dɛn go na di sayd dɛn, ɛn fɔs mek smɔl smɔl sɛklɔ dɛn fɔ go bifo. Dɔn mek big big sɛklɔ dɛn. Dɔn du di sem tin bak. Dis go mek yu sholda ɛn di mɔsul dɛn we de ɔp yu an strɛch.

2. Leg Swing dɛn

Stand stret, ol di wɔl ɔ chia fɔ balans. Dɔn, swing wan leg smɔl smɔl fɔ go bifo ɛn biɛn, lɛk pendul. Bɔt nɔ swing am tumɔs. Du 10-15 reps wit wan leg, den ripit wit di oda leg. dis go strεch di fכnt pan yu thigh dεm (`Quadriceps`) εn bak pan yu thighs (`Hamstrings`), εn bak yu hip εria. Yu kin swing yu leg bak to di sayd.

3. Torso Twist dɛn

Stand stret, yu fut dɛn apat lɛk yu sholda, yu an dɛn krɔs oba yu chɛst, ɔ bɛn na di ɛlb dɛn we de bifo yu. Dɔn, rɔta yu ɔp bɔdi smɔl smɔl to di rayt say, ɛn go bak na di sɛnt. Dɔn, rɔta to di lɛft, go bak na di sɛnt. dis go mek di mכsul dεm na di tu say dεm na yu bak εn di mכsul dεm na di sayd dεm na yu bεlε strεch.

4. `Wak Ni to Chɛst`

Dɛn kin du dis we dɛn de waka. Put wan fut bifo, bɛn di ni na di bak leg, es am to di chɛst, ol am wit yu tu an fɔ lɛk wan sɛkɔn, dɔn put di leg bak dɔŋ ɛn du di sem tin wit di ɔda leg. dis de strεch di hip dεm εn bak pan di tכŋ dεm (`Hamstrings`) fayn fayn wan.

5. Hip Sɛklɔ dɛn

Stand op stret, wit yu an dɛn pan yu hip. Dɔn, rɔta yu hip dɛn insay wan sɛklɔ. Lɛk fɔ spin hula hoop, bɔt sloslo. Rotate 5-10 tɛm to di rayt, dɔn du di sem tin to di lɛft. Dis go ɛp fɔ lɛf di mɔsul dɛn we de rawnd yu hip jɔyn.

Impɔtant:Dis na jɔs ɛgzampul dɛn. Yu kin fɛn bɔku ɔda ``Dynamic Stretches'' onlayn. Bɔt ilɛk wetin yu du, i impɔtant fɔ du am sef wan ɛn kɔrɛkt wan.

Wetin na di mistek dɛm we wi nɔ no we wi de du `(Dynamic Stretching)` ɛn aw wi go avɔyd dɛm?

We wi bigin ɛni nyu tin, wi kin mek smɔl mistek dɛn. Dis kin apin wit `(Dynamic Stretching)` bak. If yu no bɔt dɛn mistek ya, i go izi fɔ mek yu avɔyd dɛn.

• Bouncing Stretching: Sɔm pipul dɛn tink se fɔ jomp ɔp ɛn dɔŋ na di bɛst we fɔ strɛch. Bɔt dat nɔto tru. Dɛn kɔl am `(Ballistic Stretching)`. I kin mɔna yu mɔsul dɛn wund, mɔ if yu nɔ yus to am. `(Dynamic Stretching)` na sɔntin we yu de du we yu de kɔntrol.
• Du fast muvmɛnt bifo yu mɔsul dɛn wam fayn fayn wan: Start sloslo fɔs. Na afta yu mɔsul dɛn dɔn wam smɔl nɔmɔ yu fɔ mek di say we yu de muv ɛn spid smɔl.
• Muv we yu nɔ kɔntrol : If yu muv yu an ɔ yu leg, du am wit kɔntrol. Nɔ mek i go wildly bak ɛn bak.
• Kɔntinyu pan ɔl we yu de fil pen: As a bin dɔn tɔk bifo tɛm, ivin if yu fil smɔl pul we yu de strɛch, i nɔ fayn fɔ fil pen. If yu fil pen, stɔp fɔ du di muvmɛnt ɔ chenj di we aw yu de du am.
• Fɔ ol yu briz: Bɔku pipul dɛn kin ol dɛn briz we dɛn de strɛch. Nɔ du dat. Briz nɔmal wan. I ivin bεtε if yu kin link yu brith to di muvmεnt. Fɔ ɛgzampul, yu kin blo we yu de es yu an ɛn pul briz we yu de put am dɔŋ.
• Fɔ de na strɛch fɔ tu lɔng: If yu du dat, nɔto `(Dynamic Stretching)`, na `(Static Stretching)`. Di esens fɔ `(Dynamic Stretching)` na muvmɛnt.

We yu avɔyd dɛn mistek ya, yu kin gɛt di bɛst pan Dynamic Stretching ɛn protɛkt yusɛf frɔm injury we nɔ nid.

Udat de bɛnifit mɔ frɔm ``Dynamic Stretching''?

Dynamic Stretching na rili bɛnifit fɔ bɔku pipul dɛn.

• Fɔ atlet dɛn: Dynamic stretching bifo ɛni spɔt kin mek dɛn du mɔ ɛn ridyus di risk fɔ injuri. Dis rili impɔtant fɔ ɛni spɔt we gɛt fɔ du wit rɔn, jomp, hit bɔl, ɔ ɔda tin dɛn we de muv fast fast.
• Fɔ di wan dɛn we de ɛksesaiz ɔltɛm : Di wan dɛn we de ɛksesaiz na di jim, di wan dɛn we de du ɛksɛsayz na os, ɛn di wan dɛn we de du yoga, ɔl dɛn tin ya kin gɛt gud rizɔlt bay we dɛn de du ``Dynamic Stretching'' bifo dɛn bigin dɛn wokɔt.
• Fɔ di wan dɛn we de wok pan wok we gɛt bɔku bɔku bɔdi: Ivin di wan dɛn we de wok na wok we nid fɔ tinap, es ɔp, ɔ waka rawnd ɔl di de kin ridyus bɔdi tɛnsiɔn ɛn rɛdi fɔ di de bay we dɛn du smɔl ``Dynamic Stretching'' bifo dɛn bigin wok na mɔnin.
• fכ nכmal tin dεm we yu kin du ɛvride: Infakt, ivin fכ simpul ``Dynamic Stretches'' we yu du as yu wek na mכnin fכ lכs yu mכsul dεm kin gi yu fayn stat fכ di de.

Bɔt if yu gɛt injuri i nɔ tu te yet, yu gɛt prɔblɛm wit yu jɔyn, ɔ yu gɛt ɛni sik we nɔ de mɛn, i go fayn fɔ mek yu go to yu dɔktɔ ɔ pɔsin we de mɛn yu bɔdi bifo yu bigin ɛni nyu tin. Dɛn go ebul fɔ advays yu bɔt di bɛst we fɔ du dɛn ɛgzampul ya.

So, wetin na di impɔtant tin dɛn we wi fɔ kɛr go na os frɔm dis stori? (Mɛsej we dɛn kin tek go na os)

Wi don tok plenti boht `(Dynamic Stretching)` tide. A tink se yu dɔn ɔndastand dis gud gud wan. Fɔ tɔk am simpul wan, di men tin dɛn we wi fɔ mɛmba na dɛn wan ya:

• ``Dynamic Stretching`` na wan we fɔ strɛch we de involv fɔ muv, nɔ tinap wansay, bɔt fɔ muv insay wan we we dɛn kin kɔntrol.
• Dis kin fayn mɔ fɔ mek yu bɔdi wam bifo yu du ɛksɛsayz ɔ spɔt.
• I de mek di blɔd flɔ to di mɔsul dɛn mɔ, i de mek yu ebul fɔ muv mɔ, i nɔ de mek yu wund, ɛn i de mek yu wok fayn.
• Nɔ du am te yu fil pen, bigin sloslo ɛn wit kɔntrol, ɛn smɔl smɔl yu fɔ mek yu ebul fɔ muv mɔ.
• dis bεtε fכ du bifo εksεsayz pas `(Static Stretching)` (stretch dεm we dεn du na wan ples). `(Static Stretching)` na mכr fit fכ `kul-dכwn` afta εksεsayz.

So, nɛks tɛm we yu go ɛksɛsayz ɔ ple spɔt, tray sɔm pan dɛn `(Dynamic Stretching)` strɛch ya. Yu go si di difrɛns! Bɔt mɛmba se if yu gɛt ɛni prɔblɛm wit yu wɛlbɔdi, nɔ fɔgɛt fɔ go to dɔktɔ.

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Daynamik strɛch, ɛksɛsayz, wam-ap, mɔsul strɛch, spɔt, wɛlbɔdi, fleksibiliti