Test for evaluation of ductility

Plasticity

Plasticity is a rational ratio of tension and relaxation, high technique of motor-coordination qualities.

Plastic is a movement of the human body, defined by the pattern and rhythm, reflecting the spiritual and inner world of a person.

Movement, performed at the level of high skill, can also be called plastic.

Plasticity of movements is achieved by a thin internal consistency of the work of muscle groups.

Plasticity - the sequential activation of individual parts of the body, limbs and their rapid relaxation. Exercise "Wave" most vividly characterizes this quality.

"Wave" in the anteroposterior direction of the are sequential actions that transfer movements from one link of the body to another. This requires a fine muscular coordination: complete relaxation of some muscle groups and maximum tension of others. The amplitude and the fusion of motion are evaluated( the round back at the beginning of the movement, the backward deflection at the completion of the "wave" by the body.)

"Wave" with the brush forward: bending the wrist, touching the fingers of the wrist joint and sliding the palm of the fingers to smoothly straighten them. The distance between the fingertips and the wrist joint is measured in centimeters

"Wave" from the "round" half-squat: start with a wave-like movement of the knees forward, then the hip, lumbar and thoracic areas, and the "wave(as it were a vertical snake)

The inclusion of these exercises in the complex of daily gymnastics will allow you to gradually master and actively relax the muscle groups. Despite the fact that the flexibility depends on the flexibility, agility, quickness and mobility in the joints

Training in relaxation should begin with an activevolitional action on their muscles. To do this, it is not enough to use only autogenic training, but you should come to a state of relaxation gradually, first having mastered the relaxation of all mate in prone position.

In this position, there is a feeling of heavier body, his "pressing" into bed. Further, from the feeling of weighting, on the contrary, there is an unusual lightness, an "insensitivity" of oneself.

Training this condition will allow you to quickly come to a state of complete relaxation.

The next step to relaxation will be mastering the relaxation of certain parts of the body.

To feel the quality of relaxation it is necessary to use contrasts: strongly strain a certain group of muscles, then quickly relax it.

When learning to relax, you need to switch attention from hand to foot, trying to keep both of them in a state of relaxation.

Then you can go to the relaxation of the pelvic muscles - the lower abdomen, the back surface of the sacrum, go to the upper half of the abdomen.

The diaphragm should be under special attention, because at the bottom of the chest is the solar plexus( a large accumulation of nerve nodes).Her relaxation can have a positive effect on the function of the stomach, liver and pancreas.

Next, we switch attention to the torso - first we relax its upper half, and then lower it.

Then you need to relax the muscles of the neck and head. It is necessary to lower the chin down, the mouth is closed, the lips are compressed. It is necessary to relax at the same time all the muscles of the neck and face.

Having mastered the relaxation of individual muscle groups, we must begin work on increasing the speed of their relaxation, alternating with a rapid tension with the same rapid voluntary relaxation.

After this, you can proceed to master relaxation by performing various movements, focusing on the rate of relaxation of muscle groups after an arbitrary stress.