Normally the Stretching into two broad categories, dynamic stretching and static stretching.
Static stretches
The movements of stretching The best known, the most accessible and by far the most practiced are passive stretching. They consist of putting the muscle under tension and maintaining the position, without any movement, for approximately 15 to 60 seconds. They must be carried out progressively, slowly and smoothly. It is never advisable to hit a blow, since you run the risk of stretching the muscles too hard and exposing them to damage. Due to the tension caused by these movements, it is advisable to take breaks of a few seconds to relax the muscles while you stretch.
The Stretching liabilities They are not recommended before the effort because they cause a reduction in performance. It is recommended to reserve this type of movement for the end of the session, in order to promote recovery and relaxation, with short stretches without forcing. A dedicated session outside of workouts to maintain and improve flexibility, with longer stretches.
Therefore you have to do Stretching liabilities which are the basis of the stretching sessions. They can also be performed without straining after exercise for better recovery, or during dedicated sessions outside of workouts to maintain and improve fitness. flexibility.
Dynamic stretches
Less known than the previous ones, however everyone has made them without knowing it. These are exercises of the type knee high, gluteal heels, arm swing. The momentum given by a movement is used to pull on the muscle for 10-20 seconds, stretching it beyond normal limits.
The most accessible are the Stretching ballistic. It is very close to plyometrics from which they take the same principle, pretending to stretch and relax a muscle, which causes a reflex contraction in response to the stretch. That kind of movement can help músculo to prepare for the effort, just before training, at the end of the warm-up phase.