The name of the term sports came from the English word meaning stretching. Why engage in stretching, examples of training programs, what results to expect.
The name fully reflects the essence, because this type of aerobics is aimed at increasing the flexibility of the body, that is, stretching the muscles. Stretching professionals are able to perform such complex exercises that it may seem unrealistic for an unprepared person to achieve such plasticity.
The basic level of stretching is available to everyone, regardless of his age, physiological parameters and the level of readiness of the body.
From this article you will learn what stretching is and what benefits it can bring you personally. Features of this direction are presented and even sets of exercises for independent use at home.
General facts about stretching
Stretching classes involve special sets of exercises to develop stretching and flexibility. These complexes can be independent or be part of the training of another profile, for example, as a fitness supplement or any form of aerobics. The main work in the framework of stretching is performed with the muscles of the legs, if you have already tried to sit on the string, it means that you know the basics of stretching.
Stretching will help not only to sit on the twine, which is a desirable goal for many, but also to train the muscles of the arms, back, neck, strengthen the joints and force your body to resist the natural processes of aging. In class, tension and relaxation of muscle tissues constantly alternate, which allows the muscles to recover quickly, without reacting to pain at any load.
For professional athletes, stretching is used as a health Gymnastics, which allows to accelerate the rehabilitation processes. Women who practice stretching gain grace, in addition, thanks to training, they intensively lose weight. Fatty deposits disappear without a trace, but the muscles become more rounded. The advantage of stretching is that the body acquires roundness, but the muscles will not grow in width, as in strength training.
Makes a stretch
What are the advantages of stretching?
The main advantage for which people are engaged in stretching is:
Get rid of painful sensations that are periodically caused by muscle tension and nerve blocks;
Tone absolutely all muscle groups, even those who do not participate in the usual fitness complexes;
Strengthening the cardiovascular system, effective prevention of thrombosis and atherosclerosis by activating blood circulation and eliminating stagnation;
Find an ideal posture, for women-slim waist, external slimming and efficiency;
Return to the body’s natural plasticity, resistance to aging;
Increase self-esteem and find a good mood by understanding your physical perfection!
Just a month of regular classes and you will begin to be surprised by the new possibilities of your body. You can easily take a Lotus pose or put your head on your knees in a sitting position. If you do not stop there, you can even get closer to the skill of Indian yogis who practice the most complex asanas (body positions). Engage in stretching will be appropriate at any time for, it can be connected to other activities, such as between cardio or strength training.
Flexibility of the body in the girl
Recommendations of stretching professionals
In order for the classes to be as effective as possible, they need to bring pleasure. Therefore, it is very important to choose the appropriate and most pleasant direction for yourself. One of the most interesting varieties is shooting with compressed air, canvases suspended in the air are used in training, exercises are performed in the shelter. Professionals do not recommend choosing an aerostetching for people without training in the form of a traditional stretching, otherwise the probability of injury will be quite high. Another interesting subspecies for those who have initial experience is force stretching. Workouts bring stretching skills and simultaneously increase muscle strength and endurance.
Any beginner should start training on stretching carefully, do not need to try to get the maximum result immediately. If you overdo it, you can overexert or even injure the muscles, so you need to start with the simplest exercises and do not try to withstand one of the positions for more than 15 seconds.
Short but important rules for beginners:
In order to improve the effectiveness of each workout, you need to stretch after another physical exertion. For example, aerobics stimulates blood flow to the muscles and makes them more plastic, flexible;
In stretching, the indicator of what needs to stop is pain. Pain means that at the moment the muscles are stretched to their current limit;
During training, it is important to control your breathing, you should not delay or accelerate it, on the contrary, you should breathe smoothly. When changing positions, you can give yourself a few seconds to rest and breathe deeper;
After training, the muscles need to relax, this cycle is the key to success. It is not necessary to do difficult physical work or pursue classes in other areas.
Over time, you will learn these rules and understand the benefits of each of them, and also begin to distinguish pleasant pain, indicating that the muscles are working, from dangerous pain, to the limit of damage.
Stretching
Examples of complexes of exercises
Basic complex, carried out in several stages:
Warm-up, that is, strength exercises or aerobics with a moderate load, is necessary to warm up the muscles;
Elements for flexibility-bridges, deep slopes, later-strings;
Elements for stretching, the best are paired, when the partner helps to control the level of load;
Exercises to gently relax the muscles.
After a few days of exercise, you will feel the first results – an increase in flexibility and plasticity. This is just the beginning! Then you can add more complex elements to the stretching, including complex ballet exercises. In order for the lesson to become really pleasant, you can lead it to music. To choose the soundtrack, you can be guided by your own preferences or search on the Internet for special compilations for training on stretching.
Warm-up before stretching
Another simple complex on flexibility and stretching
Standing, slightly spread your legs and slightly bend them in your knees. Raise one hand as much as possible up, as if you want to reach the ceiling, then gently lower and repeat the same with the other hand. Exercise should be repeated 3-5 times;
From the same starting bar – the left hand is laid on the belt, the right hand-clamps the head and tilts it to the right, the position is held for 15 seconds. Then take a break for 10 seconds and repeat from the opposite side. In total, you need to do 8-10 repetitions on the right and left;
From the sitting position – the hands are placed behind the head, the legs are widely spaced. From this posture, you should stretch your head, helping your hands to the right knee, and then to the left. Need 6-8 repetitions;
Standing on all fours, simultaneously extend your right arm forward and your left leg back. The most extended position should be held for 15 seconds, and then repeated on the other arm and leg. For each arm and leg there should be 6-8 repetitions;
From the lying position, raise your legs to the head, squeeze your feet with your hands and hold the position for 15 seconds, then lower your legs. 6-8 repetitions will suffice.
Both complexes clearly show that stretching is a constant alternation of relaxation and muscle tension. For optimal efficiency and total safety, the first session should be carried out under the supervision of a specialist, a stretching coach.
Engaged in stretching
Contraindications
If you have previously suffered injuries or have problems with the spine, other parts of the musculoskeletal system, then before you start stretching, you should consult a doctor. The same applies to people with diseases of the cardiovascular system. If you have a fever or have other signs of an inflammatory or viral process in the body, it is worth abandoning the planned activity.
Finess Head 