PEMANASAN DALAM OLAHRAGA

PEMANASAN DALAM OLAHRAGA


1.Leher
Cara yang baik untuk merentangkan otot-otot leher ialah menunduk dan menengadah, putar kepala ke kiri dan ke kanan, kemudian rebahkan kepala ke bahu sejauh mungkin tanpa ketegangan serta hindari putaran leher yang menyeluruh. Lama kelamaan putaran-putaran tersebut menggilas poros tulang belakang di leher, yang mengakibatkan sakit parah di bagian atas tulang belakang.

2.Lengan
Bila memanaskan lengan dan bahu, berhati-hatilah jangan merentangkan lengan ke belakang badan dengan paksa karena ini adalah hal pertama yang banyak dilakukan orang bila melakukan pemanasan bagian bahu dan dada, tetapi ini bisa mengakibatkan sobeknya otot-otot dada dan dapat melemahkan ikatan tulang di sekeliling sendi bahu.
Yang terbaik ialah berhati-hati dan melakukan latihan pemanasan dengan perlahan-lahan, dengan menggunakan gerakan sirkuler atau melingkar. Pada umumnya, bila latihan memanaskan lengan, rentangan mendadak sebaiknya dihindari. Rentangan yang lemah lembut lebih baik, yang diikuti dengan rentangan statis. PNF (Proprioceptive Neuromuscular Facilitation = Pengenduran saraf otot) juga sangat baik.

3.Pinggul
Pada semua latihan pinggul, bebankan berat pinggul ke atas kaki jika mungkin. Ini mengurangi ketegangan pada bagian saraf pinggang atau pinggul, saraf paha sampai ke saraf kaki.

4.Lutut
Ikatan tulang di sekeliling lutut baik sekali dipanaskan dengan gerakan sirkuler atau melingkar lutut. Kunci rapat lutut dalam posisi miring sedikit dan lakukan putaran dari pinggul dan pergelangan kaki. Gerakan-gerakan lutut yang mendadak  bisa saja asalkan lutut tersebut tidak kelewat direntangkan dan sendinya dikontrol. Jangan melakukan lompatan-lompatan yang berat.

5.Rentangan tulang punggung
Dalam merentangkan tulang punggung dan urat-urat lutut, jangan coba-coba memaksakan badan bergerak melewati batas-batas alamiah. Jangan langsung membungkuk.
Anda berdiri dengan kaki terbuka lebar dan mencoba merentangkan kepala ke arah lutut kanan, Anda sebaiknya tidak memegang kaki kanan dan menyentakkan  badan anda ke bawah ke arah lutut itu, karena ini hanya memaksakan otot-otot memendek sendiri. Lebih baik merentangkan badan sejauh yang anda bisa dan menahan posisi tersebut selama kira-kira 6 menit.
Ini akan memberikan fleksibilitas yang lebih besar kepada badan daripada sentakan, sebagaimana yang telah kita sebutkan sebelumnya. Sebelum ini rentangan balistik yang lemah lembut, menurut kita, sangat baik sejauh itu dilakukan dalam batas-batas alamiah badan. Dalam latihan apapun yang melibatkan perputaran tulang belakang, tetap luruskan punggung anda.

6.Rentangan kaki
Mulailah dengan rentangan kaki, dengan duduk di lantai dan menarik pergelangan kaki yang akan anda lipat ke belakang pinggul anda. Kemudian lipatlah kaki tersebut ke belakang anda, dengan tetap merapatkan pergelangan kaki di pantat anda. Bila merebahkan badan ke depan.
Rentangkanlah sejauh yang bisa dicapai badan anda. Indikasi pertama mengenai kelewatan  merentang terjadi bila pinggul dari tungkai yang direntangkan tersebut mulai terangkat dari lantai, urat lutut dari tungkai tersebut akan mulai menarik secara sangat dramatis, jadi anda mengetahui bahwa anda kelewatan memaksakan badan anda. Ini berarti anda sedang melakukan pemaksaan pada ikatan sendi dari tungkai yang terlipat ke belakang.
Juga, bila merebahkan badan ke depan tetapi persis  di antara tungkai yang direntangkan dan yang dilipat ke belakang, dan juga bila bergerak ke arah berlawanan dengan sendi dari tungkai yang dilipat ke belakang jangan sampai pinggul dari tungkai yang direntangkan terangkat ke atas dari lantai. Jika ini terjadi, ikatan sendi kembali akan berada di bawah tekanan yang sangat berat. Selagi dengan direntangkannya punggung dan urat-urat lutut, maka jauh lebih baik menggerakkan badan sejauh mungkin dan coba rileks dan menahan posisi tersebut selama 15 sampai 20 detik, mungkin dengan mengulangi latihan tersebut beberapa kali.

7.Duduk di antara kedua kaki
Duduk di antara kedua kaki sebaiknya dilakukan dengan kewaspadaan yang tinggi dan kecuali anda memiliki fleksibilitas yang cukup pada pinggul anda sehingga dapat duduk dilantai dengan nyaman, jika tidak, ini bisa menimbulkan kerusakan karena kelewat merentangkan ikatan-ikatan sendi kedua lutut tersebut. Jika anda kurang supel pada pinggul bagian atas untuk melakukan rotasi tungkai yang baik, lebih baik tidak melakukan latihan ini.

8.Ayunan tungkai
Mencoba mengayunkan tungkai terlalu tinggi ketika melakukan ayunan tungkai dapat merobek urat-uratnya. Untuk menghindari ini, dorong pinggul ke depan. Luruskan jari-jari kaki untuk memulainya, karena ini akan mengurangi ketegangan di bagian belakang tungkai, tetapi jangan ayunkan tungkai lebih tinggi dari batas kenyamanan tanpa ketegangan, karena ini dapat menggoyahkan lutut dari tungkai penopangnya dan menimbulkan masalah pada ikatan-ikatan sendi di bagian ini. Setelah tiga atau empat ayunan santai, anda dapat dengan lemah lembut mengayunkan tungkai ke atas dengan jari-jari kaki yang ditarik ke belakang.

power

Can you imagine someone being true
Turn 'round and put himself in front of you
Sometimes it's fun
But then you never know
How far a thing like this might go

All my life I've
waited for a chance to
get right out of here
and when I had it in my hands
I could not let it go

We've got the power
We are divine
we have the guts to follow the sign
extracting tensions from sources unknown
We are the ones to cover the throne

Thy if you can to come where we have gone
You may achieve what can't be simply done
look back and there
you are where we have been
and still there's so
much in between

All those years I've
travelled around this world now
I am standing here
To make you sing these tunes
and know they'll never
let you go

We've got the power
We are divine
we have the guts to follow the sign
extracting tensions from sources unknown
We are the ones to cover the throne

the time of the oath

In a circle of fire
On a cold winter night
I spoke out my desire
Made a promise
I couldn't hide, no!

In a dream
He came along and told me
"Your time has come
your mind belongs to me"

It's the time of the oath
The time of the oath
My sweetest memories
die in the cold
It's the time of the oath

See me couvered
with sadness
And I'll soon wish to die
When the overcoming madness
Is eating up my mind

Here and now
I look back at a good time
No more lie
I slowly say god- bye

It's the time of the oath
The time of the oath
My sweetest memories
die in the cold
It's the time of the oath

forever and one

What can I do?
Will I be getting through?
Now that I must try
to leave it all behind

Did you see
What you have done to me
So hard to justify
Slowly is passing by

Forever and one
I will miss you
However, I kiss you
yet again
Way down in Neverland
So hard I was triyng
Tomorrow I'll still be crying
How could you hide
your lies, your lies

Here I am
Seeing you once again
My mind's so far away
My heart's so close
to stay
Too proud to fight
I'm walking back into night
Will I ever find
Someone to believe?

Forever and one
I will miss you
However, I kiss you
yet again
Way down in Neverland
So hard I was trying
Tomorrow I'll still be crying
How could you hide your lies
your lies

future world

If you're out there all alone
And you don't know where to go to
Come and take a trip with me
to Future World

And if you're running through your life
And you don't know what the sense is
Come and look how it could be
in Future World

We all live in happiness
our life is full of joy
We say the word "tomorrow" without fear

The feeling of togetherness
is always at our side
We love our life and we know we will stay

Cause we all live in Future World
A world that's full of love
Our future life will Be glorious
Come with me - Future World

You say you'd like to stay
But this is not your time
Go back, find your own way
to Future World

Life can be for living
Just try and never give in
Tell everyone the way to Future World

One day you'll live in happiness
With a heart that's full of joy
You'II say the word "tomorrow"
without fear

The feeling of togetherness
will be at your side
You'll say you love your life
and you'll know why

Cause we all live in Future World
A world that's full of love
Our future life will be glorious
Come with me - Future World

Scream it out

Cause we all live in Future World
A world that's full of love
Our future life will Be glorious
Come with me - Future World

dr stein

Once they killed his monster when it went into a trap
Now he's making better ones on a higher step

Bridge:
On a warm summer day the doctor went away
To a place where he could make it real
His assistant's hips were nice
So he cloned her once or twice
Now his hips are aching what a deal

Chorus:
Dr. Stein grows funny creatures
Lets them run into the night
They become great rock musicians
And their time is right

Sometimes when he's feeling bored
He's calling it a day
He's got his computers and they do it their own way

Bridge:
They mix some DNA, some skina and a certain spray
You can watch it on a laser screen
And the fellow's blue and grey
Or sometimes pink and green
Just check it out on Halloween

Chorus:
Dr. Stein grows funny creatures
Lets them run into the night
They become great politicians
And their time is right

(Solo: Mike/Kai/Mike/Kai)

Bridge:
One night he cloned himself
Put his brother on a shelf
But when he fell asleep that night
It crept up from behind and thought "well never mind"
Took a syringe and blew out his life

Chorus:
Dr. Stein grows funny creatures
Lets them run into the night
They become a great possession
And their time is right

Chorus:
Dr. Stein grows funny creatures
Lets them run into the night
They become a great oppression
And their time is right

in the middle of a heartbeat

Tell me prety girl do you know who I am?
Have you ever seen me as your friend
Anything we have is those hungry nights
but there's so much left unsatisfied

All those little things you told me
ain't good enought to show me
That we're gonna make in through the time

I found out in the middle of a heartbeat
and I know that i'm doin' right
Together we are still so far apart
I found out in the middle of a heartbeat
And the more I try to be your light
I can't get any closer to your heart

Now that I'm afraid just to ask for more
I'm still waiting as I did before
If you only sad that it's not too late
We could then rely upon our fate

All those little things you tell me
could bear enought to show me
That we're gonna make in through the time

I found out in the middle of a heartbeat
and I know that i'm tellin' right
Together we are still so far apart
I found out in the middle of a heartbeat
that the more I try to be your light
I can't get any closer to your heart

To your heart

I found out, I found out

I found out in the middle of a heartbeat
and I know that i'm doin' right
Together we are still so far apart
I found out in the middle of a heartbeat
And the more I try to be your light
I can't get any closer to your heart

I found out in the middle of a heartbeat
and i know that i'm doin' right
Together we are still so far apart
Together we are still so far apart

secret alibi

Piece by piece you're tearin'me apart
Give to me and try another start
Brick by brick you really love that game
Things from witch I can't refrain

So many stories have been told
I give a damn, they're much too old
How often will we face the the end of our dreams
When will I see it all come true?
A splendid time for me and you
Can we expect it bein'the nice as it seams?

Will you be
My secret alibi
Angel of my night
Can we do it right?
Let's just try
Each others love so sweet
Till we can't deny
My secret alibi

Ding by ding can you dig my dong
It may come short but it might comes long
Limb by limb you're climbing up my tree
Making things mor fun for me

So many stories have been told
I give a damn, they're much too old
How often will we face the the end of our dreams
When will I see it all come true?
A splendid time for me and you
Can we expect it bein'the nice as it seams?

Will you be
My secret alibi
Angel of my night
Can we do it right?
Let's just try
Each others love so sweet
Till we can't deny
My secret alibi

where the rain grows

I never look higher
Than I could see
Never gave less
Than you have given me
The more you have taken
you turned into fakes
I finaly know now why for Heaven's sake?

Don't tell me you did not see that I cryed
Don't act so deaf and blind
Don't think that if someones made dumb to the core
He would stay like before

So I take my life
Back from where the rain grows
Die to survive
Back from where the rain grows

Now you call me liar
'Cause you are just the
"Always have right fools mojority"
I think that it's someones
start at your side
you'd all turn your back
Won't give any dime

Don't tell me you did not see that I cryed
Don't act so deaf and blind
Don't think that if someones made sad to the core
He would stay like before

So I take my life
Back from where the rain grows
Die to survive
Back from where the rain grows

From where the rain grows
I know where thr rain grows
I'm back from where the rain grows

sole survivor

I've got that fever
Burning in my head
So many mmories
No tear to shed
Burns like a fire
Who stole my aims
My comrade fighters
Been set astray

How could I know
What others had in mind for me
How could be
What measures I take

Sole survivor of a kill without alert
Sing your feelings
Out your song remains unheard

We share like brothers
A light in the black
Totaly blended
Bold and erect
But we've grown intrigers
'till it's to late
Time has brought fire
fear greed and hate

Now I'm crying
I shatted on the ground
All I find
Has died anyway

Sole survivor of a kill without alert
Sing your feelings
Out your song remains unheard
Sole souvivor got a voice without a sound
mean mistreaters took away your ground

Now I'm crying
I shatted on the ground
All I find
Has died anyway

Sole survivor of a kill without alert
Sing your feelings
Out your song remains unheard
Sole souvivor got a voice without a sound
mean mistreaters took away your ground