ストレッチを始める人、必読!ストレッチはどれくらいで効果が出るのか

ストレッチはどれくらいで効果が出る?

ストレッチをする目的にはいろいろなものがありますが、そのなかでも特に多いのが『身体をやわらかくしたいから』だと思います。しかし、ストレッチは取り組み始めたからといってすぐに効果が出る類のエクササイズではありません。もともとの柔軟性や過去のスポーツ経歴などによっても効果が出るまでの期間は変わりますが、少なくとも一か月程度は見ておいた方がいいです。筋肉は筋繊維と呼ばれる細胞が束になって構成されているのですが、これらをつなぎ合わせているコラーゲンなどの結合組織が過剰にたまることで身体が硬くなります。蓄積するという性質からもわかるようにこの結合組織は年齢に比例して硬くなりやすく、加齢とともに柔軟性が失われるのはこれが主な理由です。ストレッチをして筋肉を伸ばしてあげるとこれらの組織がほぐれるわけですが、当然いままであったものが急になくなるわけがありません。しかし、逆に言うとためるのに要した時間と同じ時間をかけてストレッチをすればかなりの確率で身体はやわらかくなります。時間は有限ですから早く身体をやわらかくしたいという気持ちも十分に理解できます。しかし、焦ってストレッチをしても効果がないどころか、筋を痛めてしまうなどデメリットもたくさんあるので正直あまりオススメしません。

初心者は継続を目標にするのがおすすめ。

初めて、あるいは久しぶりにストレッチに取り組む人は身体をやわらかくすることよりも、まずは継続して筋肉を伸ばすことを目標に置いた方が無難です。前述したようにストレッチはとにかく続けることが重要になります。毎日のストレッチの時間はほんの少しでも、それをずっと続けていれば必ず身体はやわらかくなります。例えば、1時間のストレッチを1日だけするのと、10分程度のストレッチを1週間するのとでは後者の方が圧倒的に効果が高いです。

身体の硬さには左右差がある。

身体の硬さには個人差があります。そしてこれは自身のそれぞれの筋肉に対しても当てはまります。私たちの身体の筋肉はそのほとんどが左右対称に配置されているわけですが、利き腕等の理由で使用する頻度うにはかなり大きな差が生じています。例えば、右利きの人であれば文字を書くために右腕をたくさん使いますし、スポーツをしてボールを投げたり蹴ったりすればその差はさらに大きくなります。普通に生活をする程度ならこの差はそこまで気になりませんが、スポーツをする場合には柔軟性の左右差はバランスを崩す原因にもなり、結果としてケガにつながる恐れもあります。故に、ストレッチをしてみて明らかに左右で伸び具合が違いのならそれを改善するべきでしょう。

硬い方の筋肉を少し多めにストレッチ。

筋肉の硬さの左右差は簡単に取り除けます。硬い方の筋肉をもう片方よりも多めにストレッチすればいいだけです。普段ストレッチに15秒程度の時間をかけているのならその時間を30秒に増やしてみたり、1セットだけしかしていなかったのを2セットにしてみたりすればいいのです。このアプローチならいままでのストレッチのメニューを大幅に変更する必要もないですし、柔らかくなってきたらもとに戻せばいいだけなのでカスタマイズも容易です。

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  162. tadalafil (Cialis) is a medicine commonly suggested for patients that have trouble keeping their erections for long sufficient to make love.

  163. You need to not incorporate this medicine regarding any medicines contain nitrates, for example isosorbide pills, nitroglycerine patches, nitroglycerin lotions, leisure medicines or nitroglycerine pills, also called poppers. Depending on which kind of Tadalafil you are taking you will be suggested a various application timetable. Tadalafil has actually been created for people regarding erectile disorder – a problem that has an effect on the client’s ability to get an erection and keep it for long sufficient to complete intercourse. generic tadalafil australia mild side effects could be any of the following: muscle pain, aching throat, warmth or inflammation in your breast, face, or neck, upset tummy, frustration, stuffy nose, looseness of the bowels, memory troubles, and back pain.

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