V.4.5. Development of flexion with autogenous training
The autogenous training is the psychological training methods used deliberately by man.
“It promotes the muscle tone and the influence of the psychological processes, making it possible to launch a series of awareness in our own bodies and its specified functions and psychological state” (Nadori, 1981.p. 265)
According to Schultz, German psychiatrist, the autogenous training enables the athlete to use autosuggestion and self-regulation of his own psychological state. A kind of ability which allows the athlete to consciously control the activity of his autonomic nervous system, his wellbeing and his emotional state.
The possibilities of autogenous training mechanisms:
- Specifically selected exercises for contraction and relaxation. With the implementation of technical breathing exercises we can influence the emotional reactions, their intensity and the nature of the emotional experiences as well.
- The deliberate use of word stimulus, the words indicating specific events can trigger the clearest changes in body functions. If we knowingly induce certain concepts, we can deliberately bring on certain emotions as well.
- Attention utilization; if one focuses his attention on one object; he can also deflect attention from other thoughts and ideas at the same time.
- The effective influence of word stimulus in an individual’s slumbering state; in this state, when the brain cells are in an inhibited condition, the excitation caused by word stimulus easily finds a way from the cortex to the part under the cortex which is in contact with the activities of internal organs.
The relaxation can be achieved by relaxation exercises which are training tools with movements (lowering, dropping, waving, and shaking) or without movements and they help reducing muscle tone.
Pros:
- Injuries can be avoided;
- Essential part of the development of conditional abilities;
- The interval of joint mobility increases, the athlete consistently uses less energy to accomplish the same movement;
- The quality of the implementation of movements becomes perfect, especially in technical sports such as kick-boxing.
- The muscles can be lengthened by loosening while the tendons and ligaments which fix the muscles to the bones are more rigid and less flexible therefore they can break if lengthened too much (tendon, ligament rupture).
- While loosening the muscles, their length increases step by step. The movement extent increases and the danger of injuries decreases. The relaxation process not only reduces the risk of injuries but settles the muscles and help the recovery process of the damaged fibers as well.
Practical advice, applications for autogenic training:
http:/www.vitalitas.hu/konyvek/autogen27.htm
http:/www.jozsefistvan.hu/hanganyagok/felntteknek-szl-autogn-trning-hanganyag-3