Stretching - what is it in fitness and what is its use? Stretching exercises: why they are needed, who are useful and how to do them.

Stretching(from English " stretching» - stretching) are special exercises aimed at developing the flexibility of the whole body. In addition, this type of training strengthens the tendons, normalizes blood circulation, having a positive effect on the entire body as a whole. This is a great way to get healthy. Stretching can be done both in a specially equipped room and at home. All you need is a fitness mat that will provide you with a comfortable workout environment.

In addition, absolutely anyone can do this type of aerobics, regardless of the level of physical fitness, and also without any additional training skills. The set of exercises provided below can be done as a daily workout to get the desired effect.

In this article, we will consider in detail the main types of stretching, the advantages and contraindications for classes, we will select the appropriate set of exercises for beginners, we will talk about classes during pregnancy and the necessary clothes.

Who can do stretching?

A set of stretching exercises can be performed by anyone who wants to keep fit, dreams of doing splits, wants to be flexible and healthy.

Classes with this type of aerobics strengthen all muscle groups, but their main action is aimed at stretching the muscles of the legs. Regular exercise helps burn fat. This allows you to make the figure slim and beautiful. However, everyone should understand that if you are pursuing the goal of losing weight, in this case you need to A complex approach. So if you decide to drop excess weight due to this type of aerobics, you definitely need to read the articles below in order to quickly achieve your goal.

Thus, stretching is especially recommended for women, but it will be no less useful for men and children. In general, if you decide to take care of yourself, improve the quality of your life, stretching will be a great start on the path to a healthy and vibrant life. It's kind of like a health gymnastics.

Main types

Depending on the degree of load on the muscles, the following types of stretching are distinguished: SOFT and DEEP.

When performing the first, the muscles are stretched to their usual length. Each exercise will take approximately 30-40 seconds to complete.

The main goal of DEEP STRETCHING is to stretch the muscles to a new length. For this exercise, perform from 1 to 5 minutes.

Classification of stretching according to the method of performing exercises:

• Static;
• Dynamic;
• Active;
• Isometric;
• Ballistic;
• Proprioceptive neuromuscular.

Static Stretching - This type of stretching is suitable for beginners. All exercises, aimed primarily at relaxing the muscles, are performed slowly and smoothly. Such training helps to strengthen the tendons and soft development of the joints. The main essence of such a classification is that a person, performing an exercise, stops for a short period of time, keeping the muscles in a tense state. That is, with mechanical point vision, no movement. However, the muscles receive a static load, remaining in a contracted state. You can read more about what static exercises are here.

Dynamic (Dynamic Stretching) the species is also relatively safe and suitable for people who have a weak physical fitness. Exercises alternate in such a way that the muscles first tense and then relax.

Active stretching is aimed at stretching the muscle, which is in a passive state. This is achieved by the work of other muscle groups that surround it. Active stretching also increases joint mobility. This type can be used for yoga.

Stretching at isometric stretching (Isometric Stretching) occurs in four stages: muscles tense, relax, stretch and fix. This type of exercise requires sufficient physical fitness and effort, but with regular performance you will see excellent result in terms of development of static-passive plasticity. The whole point is to create muscle stretch by counteracting.

For example, go to the wall, lean your right hand (palm) against the edge and tilt the body slightly forward, as if trying to move the wall with your hand. So you will stretch pectoral muscles and front deltas due to the tension created. As you understand, to perform such exercises, you need to use a wall or any other support that cannot be moved. This method is many times more effective than static stretching.

One of the most dangerous types is ballistic stretching (Dynamic Stretching) . The basic exercises are performed abruptly and quickly, so they are not recommended for beginners. The bottom line is this. The athlete, with the help of short dynamic movements with a rebound, goes beyond certain limits, increasing the amplitude of movement.

For example, let's take the exercise "tilts with arms extended to the toes of the foot." In a normal, fluid motion, a person with poor stretch will not be able to reach their toes with their fingertips while standing. In this case, the legs should be straight and not bent at the knees. So, with ballistic stretching, a person makes a movement with a sharp push down and reaches his feet without any problems. So, let's say, it goes beyond the limits of the motor capabilities of the body. Due to such a quick stretching of a certain muscle group, our body instantly reacts by contracting these muscles. This effect is also called MYOTATIC REFLEX.

Important! Ballistic stretching should only be done under the guidance of an instructor. Do it yourself exercise can lead to serious consequences.

proprioceptive neuromuscular (PNF) - a type of stretching aimed at restoring joint mobility after muscle dysfunction, injury or surgery. By manipulating peripheral elements called PROPRIOCEPTERS, rehabilitation specialists manage to correct many defects associated with incorrect posture, impaired motor functions of the body, and so on. This type is carried out therapeutic purpose under the guidance of an experienced instructor or doctor.

The benefits of stretching

Regular stretching will help you:

• Elasticity, flexibility of muscles and mobility of joints;
• Improvement of blood circulation;
• Elimination of stagnation in the lymphatic system;
• Getting rid of pain in the lumbar spine;
• Improvement of posture;
• Prevention of cellulite;
• positive impact on female body: getting rid of PMS syndrome;
• Getting rid of nervous tension and stress;
• Stretching after a hard workout gym has a positive effect on muscle recovery, elimination of pain. It also promotes the elasticity of muscle tissue.
• Healthy sleep.

Contraindications

Like any other sport, stretching has certain nuances and a number of contraindications:

• recent fractures. If you have just had a cast removed, you should not immediately engage in this type of aerobics, as the bones have not yet fully recovered. You need to wait a while, after which you can safely proceed to regular training, but before that, do not forget to consult with your traumatologist;
• Dislocations. Injured ligaments are not compatible with stretching exercises;
• Serious problems with the spine;
• Various violations in cardiovascular system, primarily associated with an increased risk of blood clots. For the same reason, you should be very careful when exercising varicose veins veins and be sure to consult with your doctor;
• The period of exacerbation of chronic diseases of the joints.

Basic rules for doing exercises at home

The most important rule - before training, it is necessary to conduct a warm-up workout. It is best to do stretching after aerobics, which will improve blood circulation and oxygen supply to the muscles.

When doing basic exercises, remember that you should not feel sharp pain. If this happens, stop exercising immediately.

Movements should be smooth and slow, breathing should be even and rhythmic. Proper breathing promotes relaxation and stretching of muscles. You need to exhale when bending, and inhale when stretching. Try not to hold your breath.

After the end of the workout, the muscles need rest, so it is not recommended to expose the body to physical activity, which can lead to muscle strain.

clothing

It is necessary to take care of clothing in advance so that you are as comfortable and easy as possible to perform all types of exercises. Even if your classes are held at home, this does not mean at all that you do not need a special sports kit.

If you decide to do stretching, you will need durable clothing that can withstand stretching. Prefer fabrics such as nylon, elastane, polyester. Buy clothes in specialized stores to avoid counterfeiting.

Fat girls should not be shy about wearing tight clothes for stretching. After a few months of hard training, you will notice amazing results! At the same time, in order to achieve a positive effect, as mentioned earlier in the article, it is necessary to adhere to proper nutrition, avoid stress and adhere to a healthy sleep regimen.

Stretching for beginners

As a rule, stretching consists of four stages:

1. Warm-up to warm up the muscles;
2. Exercises aimed at developing flexibility;
3. Stretching exercises;
4. Muscle relaxation.

If this is your first time doing this workout, you should not be upset if not everything works out the first time. With regular exercise, the muscles will stretch, become flexible and elastic. This will be noticeable after a few such workouts.

Useful advice: Turn on your favorite music while stretching. This will help you relax and be more willing to exercise. For such a workout, light pop or jazz is suitable.

You can easily do this workout at home. However, do not forget about the basic rules that we discussed above.

Main complex:

1. It is necessary to stand up straight, while slightly bending your knees. Then stretch your right hand up, as if trying to reach the ceiling. Do this trick with your left hand as well. It is necessary to perform 5-10 times for each hand.
2. Starting position - stand up straight, slightly bending your knees. Place your left hand on your belt, and grab your head with your right hand, tilting it to the right. Stay in this position for at least 15-30 seconds.
3. Sit on the floor, spread your legs wide apart, hands behind your head. In turn, stretch to each knee, while not forgetting to fix on a short time. Do 8-10 repetitions.
4. Get on all fours. The left leg must be stretched back, and right hand- forward. Try to stay in this position for 15-30 seconds, stretching your limbs as much as possible. Do the same with the right leg and left arm. Repeat these manipulations 8-10 times.
5. This exercise is performed lying down. Raise your legs towards your head, clasping your feet with your hands. Hold for 15-20 seconds. Lower your legs and then do the same 8-10 more times.
6. To increase the mobility of the thoracic region, you can perform the following exercise. Spread out a fitness mat and lie on the floor with your left side. Bend your knees to make a 90 degree angle. Stretch both arms out in front of you so they are perpendicular to your hips.

After the starting position has been taken, without lifting your hips from the floor, begin to smoothly raise your right hand and rotate the body, namely thoracic region to the right side. Try to reach the floor with the back of your hand. After the goal is reached, return to the starting position and do 4-6 turns. After completing the exercise for one side, lie on your right side and do the same, turning to the left side.

Rest 10 seconds between each exercise. For clarity, you can watch video tutorials that will help you complete the workout correctly.

The video below will help everyone to sit on the twine, tighten their muscles and improve their elasticity. It is very important to follow exactly correct technique otherwise you will not get the desired effect from the exercises done. We will consider each stretching exercise in more detail in the following articles. Recommended SUBSCRIBE so you don't miss reviews of the most popular exercises.

Is it possible to do stretching during pregnancy?

During pregnancy, stretching is a great option to keep your body in shape. If the expectant mother feels good, there are no risks and complications associated with this condition, then physical activity will only benefit. Many doctors recommend that you definitely make a certain set of exercises for daily sports.

• Performing special stretching exercises with a trainer, your well-being improves, fatigue disappears.
• Stretching and maintaining the elasticity of muscle tissue contributes to a better transfer of the load that occurs during childbirth.
• Sports, healthier and balanced nutrition improves performance immune system helps to keep the weight within the normal range.
• Sports activities and continuation healthy lifestyle life allows you to maintain physical shape in excellent condition.
• Stretching for pregnant women and other types of fitness increase the chances of a healthy birth and eliminate the likelihood of a caesarean section.

However, there are a number of exercises that are strictly prohibited during pregnancy. They include slopes. They can only be performed while sitting, but in no case standing.

Before you start exercising, be sure to consult with your doctor. In addition, it is recommended to perform the exercises under the supervision of a professional instructor who will select an individual complex for you. Avoid amateur performances and classes according to your own set of exercises so that no complications arise. By the way, swimming is best for pregnant women.

How is stretching different from other types of aerobics?

Most of the aerobic exercise aimed at maintaining a good physical form became popular due to Western countries. Stretching is more related to physical culture Eastern countries, in which all kinds of stretching exercises have long been practiced. For example, the birthplace of yoga, which has a lot of exercises used in stretching, is India.

Such a set of exercises can help a person not only sit on the splits, improve posture, etc. With the help of stretching, you can also perfectly improve the elasticity of muscle tissue, and stretch absolutely the whole body well. This helps to improve the condition of the joints, make them more elastic and mobile. In addition, such an effect on muscle tissue makes it possible to make power loads in the gym more effective. So, do not think that such training is purely for women. Men can also practice.

Conclusion

Stretching is also called "cat fitness". By exercising just a few times a week, you will achieve the well-known feline grace and flexibility. No one will take care of the health of your body better than you!

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Starting fitness classes, some do not fully understand the benefits of stretching, and neglect this kind of exercise. Indeed, if - or aerobic training is aimed at burning extra calories, then this is not to be expected from unhurried stretching exercises.

So, maybe there is no need to do them? "Beautiful and Successful" today will tell you what this part of your fitness program is for and how to most effectively implement it.

Benefits of stretching muscles

Stretching is necessary for our body in order to be more flexible. Regular exercise will make it easier to perform regular exercises.

The possibilities of the body increase: the step becomes wider, the range of motion is greater, therefore, the main type of fitness classes become more productive.

The benefits of stretching are clear and Everyday life: The range of motion that you can perform easily without strain will increase significantly. It will become easier for you to perform actions such as climbing stairs, putting on shoes, it will be much easier to reach the top shelf or pick up a dropped item from the ground.

You will burn the same calories but save energy. In addition, by accustoming your body to stretching, you increase the elasticity of the muscles, and this will help to avoid accidental injuries during sudden movements.

It is worth saying a few words about the special benefits of stretching for women.

Well-trained muscles, accustomed to being in good shape, can significantly reduce the load on the spine during pregnancy. Yes, and the process of childbirth in this case is easier. And after the birth of a child, the muscles will more easily “remember” their original state, and it will be easier for them to recover.

Thus, you will quickly return to a slender, toned figure after you become a mother (for our tips on how to lose weight after childbirth with the help of exercises, read on "Beautiful and Successful").

And the good muscle tone that you get as a result of regular stretching will help to avoid many negative consequences stress.

It is known that negative emotions destroy the body at the physical level: the hormones produced in a critical situation should encourage the muscles to work, such a mechanism is laid down by nature. If movement does not occur, a powerful release of hormones negatively affects various systems organisms, destroying them. If the muscles are in good shape, the brain receives a signal that the body is working, responding correctly to stress, and tragic consequences for the body can be avoided.

Getting the Most Out of Stretching: How to Get It?

Exercises to increase muscle elasticity should be performed, adhering to certain rules. However, this applies to any type of training. It will not take much time to complete them, and we hope you will be pleased with the result.

"Beautiful and Successful" will tell you more about the rules for stretching.

1. Train in comfortable conditions. Choose a place and time where no one will disturb you. Try to relax as much as possible and make sure that only those muscle groups that the specific exercise is aimed at are tensed, try not to strain the rest.
2. Let the muscles get used to the new state: linger in each position for at least 30 seconds. It has been proven that statics make such exercises much more effective.
3. The benefits of stretching the ligaments and muscles will be higher if you do not do the exercises right away, "right off the bat." Before you start exercising, warm up a little by doing a light warm-up: this will increase muscle blood flow, and it will become easier for the body to work.
4. Don't aim for short time achieve maximum results. If you are too zealous, the muscles signal this with pain. Remember: if there is pain, you need to stop. Stretch the muscles gradually, gently and gently. You should feel a pulling sensation. Gradually, the body will get used to the load, and the effort can be slightly increased. So, step by step, you will train your body. If you strive to do “everything at once”, the result will be not only tangible benefits from such an exercise as stretching; and you, too, can unwittingly cause harm to the muscles by showing too much zeal. For example, there is a high risk of getting a serious sprain.
5. Get into the habit of stretching both before your workout (with a warm-up, of course) and after it. Stretching after the main workout will help the muscles to better “remember” the state of tone, as well as smoothly calm down, relieve tension and remove decay products.
6. In order for the benefits of stretching exercises to be tangible, you need to do them regularly. The flexibility and elasticity of the muscles are properties that are quickly lost if the body does not receive appropriate constant loads. Even if you are not planning a workout today, do not be lazy and do a few simple exercises for stretching at home: this will help keep your muscles in good shape, and the next workout you do not have to start all over again.

Indian yoga, Chinese wushu, Korean danhak, Thai massage- the basis of all these systems are special practices to increase the flexibility of the joints and the elasticity of the ligaments.

To understand what stretching is, you need to know that the human body has unique limits on its range of motion. And for everyone they are different. And if your best friend easily sits on the twine, and you can hardly spread your legs a little wider than your shoulders - don't worry. You are just different. Another thing is that it is not necessary to put up with it. All in your hands. And if you are determined to increase your own flexibility, you need a little digression into the anatomy.

So, your skeletal muscles provide the movements of the bones and joints, which determine the boundaries of what is possible, for example, during an attempt to sit on the splits. Normal, that is, given to you by nature, the range of motion of the joint is one of the signs of its health. To maintain and develop it, regular exercises are needed that develop flexibility. There are only five types of stretching. The first is active, when the practitioner himself makes efforts to stretch one or another part of the body. The second is passive: in this case, the partner helps to stretch the ligaments. The third - dynamic - is done to a slight tension, and then smoothly passes into another movement. The fourth - ballistic - is performed with jerks and springy actions - this is the most dangerous type of stretching for health. And, finally, static - the student remains in one position or another for 15-60 seconds. This is the most effective stretch recommended by doctors.

Ideally, a person should spend 4% of their time doing flexibility exercises. But for them to bring maximum benefit, you need to know the rules of stretching. First, before you start exercising, warm up. Various jumping or swinging legs will do, which will improve blood circulation and increase the supply of oxygen to the muscles. Secondly, stretch should be slow and smooth. Each exercise element should last an average of 60 seconds. Depending on the degree of flexibility, this time can be reduced or increased. In this case, all muscles should be relaxed. The back is always straight.

By hunching over, you reduce the flexibility and elasticity of muscles and ligaments. Avoid positions that are fraught with back injury. For example, if you're leaning forward with straight legs, reaching for your toes, bend your knees slightly as you straighten your torso. Breathing is calm. It is recommended to inhale through the nose and exhale through the mouth. Stretch regularly. If you spend only one hour a week on flexibility exercises, there will be absolutely no effect.

Attention

While stretching, you will feel some discomfort. But in no case should it be painful. Pain is a sign that you overstretched. If you continue in the same spirit, it can lead to injury.

1. For back muscles

Starting position: get on your knees, lean on outstretched arms.

An exercise. Arch your back. Lower your head. Then arch your back as much as possible and raise your head. Hold this position for a few seconds. Repeat 10 times.

3. For the muscles of the back and chest

Starting position: sit on your right knee, and stretch your left leg back.

An exercise. Take your hands back. Grab the brushes. Arch your back as much as possible. Stay in this position for a few seconds. Repeat 7-10 times.

5. For the muscles of the anterior and lateral thigh

Starting position: take a reclining position on your left side, lean on bent at the elbow left hand stretch your legs and put one on top of the other.

An exercise. Bend your right leg at the knee and grab it with your hand. Pull your leg as high as you can. Hold in the position of strong muscle tension for a few seconds. Repeat 15-20 times.

For what articles are given medals:

Stretching is a type of aerobics, which is a set of stretching exercises. Classes are suitable for absolutely everyone, regardless of age and flexibility. For optimal results, daily flexibility exercises should be performed. Exercises can be performed all in a row or partially to choose from. To begin with, you must decide what exactly you want from stretching:

• classes stimulate blood circulation and lymph circulation;
• thanks to the exercises that are part of the final part of the training sessions, they contribute by returning from a reduced state to the previous one;
• exercises relieve pain caused by stress and tension of the nervous system;
• the aging process in the body slows down;
• contribute to the preservation of muscle elasticity;
• reduced mental stress;
• the body becomes more flexible and posture improves.

The nuances of stretching

You need to stretch to a certain limit. That is, stretching should not cause pain.

• When stretching, you do not need to spring, but you need to do a hold.
• Best done after exercise.
• When doing stretching exercises, you need to breathe correctly: you do not need to hold your breath and you do not need to force exhalation. Breathing should be normal and calm. In between exercises, you can take a deep breath and exhale.

Exercise examples

1. We stretch our hands up and stretch, raising chest and shoulders. 2. We put our hands back, clasp our hands, draw in our stomach and lean forward as low as we can. 3. Bending your knees, lean forward and touch the floor with your hands. Then we straighten our knees, after which we begin to slowly bend our back. Bend your legs and return to the starting position.

Contraindications

This type differs from the rest in that it is widely used in massage and physiotherapy exercises. Thanks to popular exercises, relaxation can be achieved. Before doing aerobics, you should consult with a specialist. They are suitable for anyone who is allowed to engage in general physical training.

What makes stretching different from other aerobics?

Basically, all types of aerobics are Western physical exercises, as for stretching, this is eastbound health methodology. All types of aerobic training end with stretching exercises. Stretching is used in yoga and. Stretching classes provide an opportunity not only to sit on the twine. There are many exercises that help stretch the neck muscles, back, arms and legs, making the joints more flexible. In addition to the above, stretching is component gymnastics complex for health improvement. It includes an anti-cellulite program used by athletes during training for many sports. When performing exercises, there is an alternation: the muscles tense for a short time, after which they relax. Thanks to this, they stop straining, strength is restored, and fatigue disappears. Stretching has only positive aspects. The most important advantage lies in the proximity to natural movements. Think for yourself, what could be more pleasant when you stretch after sleep. The same feeling will be if you stretch after a long sedentary work. When sipping, the feeling of drowsiness and fatigue disappears.

There is a lot of talk about the benefits of stretching. In my opinion, not everything is so simple, but basically it's true.

Below I will list the most important effects of flexibility exercises and immediately analyze how it is useful or harmful.

The benefits of stretching

1. Even a single stretching exercise significantly increases blood flow in the muscles to which it is directed. And this effect persists for about an hour and a half after the end of the workout.

Stimulation of blood flow in the muscles contributes to their development and accelerated recovery after power loads. At sedentary work or a sedentary lifestyle even short exercises on flexibility significantly improve the condition and invigorate.

2. Regular stretching significantly improves the elasticity of muscles, tendons and ligaments.

This reduces the risk of injury during various movements. It is also important that these changes help older people become much more mobile. Stretching is one of the most the best views fitness for the elderly.

3. As a result of training for flexibility, the range of motion in the joints noticeably increases.

This is very useful if your sport or job requires increased mobility in the joints (for example, martial arts, gymnastics, acrobatics). However, there is a downside to this mobility. If you are interested in a significant increase in strength in special weightlifting exercises, overstretching the glutes, hamstrings, pelvic muscles and chest muscles can interfere with the development of rational technique.

4. Flexibility exercises improve more than just flexibility. They significantly increase muscle strength and endurance.

This is true, because most of flexibility exercises are distinctly power. For their implementation, serious endurance is simply needed, which will certainly develop if it is not enough.

5. Stretching exercises can significantly increase the volume and improve the shape of the muscles.

The fact is that such exercises stretch the dense shells of the muscles -. Unstretched fascia can limit growing muscles in volume. Muscle shape improves naturally by stretching the fasciae.

6. Stretch marks correct application help balance the body.

7. Stretching the muscles of the buttocks and hamstrings helps to strengthen the muscles of the back.

This is due to the fact that with insufficient flexibility of the buttocks and biceps of the thighs, the implementation of many strength exercises(squats, lunges, deadlifts) occurs with a distortion of the technique (the lumbar back is rounded). This does not allow you to develop maximum effort, and, therefore, does not allow you to maximize the strength of the back muscles. Such non-technical performance of complex and difficult exercises is simply dangerous for the lower back. Pain in the near future is provided.
By the way, back pain is most often complained about by athletes who clearly neglect flexibility exercises.

8. Stretching the legs (splits) noticeably increases the adductors of the legs and makes the muscles of the legs stronger and more beautiful without any strength exercises.

I myself noticed a very noticeable increase in my adductors when I seriously took up the splits. The “gap” between the thighs has practically disappeared!

9. Strengthened work on stretching the muscles of the legs and pelvic region perfectly stimulates sexual function. Are you still using Viagra? It's the last century!

This stimulating effect of stretching is easy to explain, as stretching greatly increases blood flow and strengthens the muscles.

10. Working on flexibility in a hard manner (through pain) has a noticeable fat burning effect.

The method is dubious and not the best, but it works. Associated with stress effects on the whole body. Side effects: fever, pain in muscles and joints, lethargy and apathy.

11. Regular flexibility training significantly accelerates the metabolism (no worse than cardio training and interval training).

It is extremely useful in any case, both for general health and tone, and for weight loss. After all, the faster the metabolism, the more mobile, slimmer and more energetic a person is.

12. The practice of stretching allows you to much better control your body, tension and relaxation, sharpens the mind.

13. And, in the end, I cannot fail to mention one of the most important aspects of stretching - psychological.

There is a clear relationship between the processes in your head (thoughts, emotions, experiences, etc.) and the state of your body. At the same time, as a rule, there are persistent problems with coordination of movements, flexibility various parts bodies in people with a certain range of psychological difficulties. All kinds of complexes and tightness are very clearly visible on the body, if you look at it with a prepared look. Working on yourself psychologically allows you to liberate these areas of the body associated with this problem.

But the most interesting thing, in the context of this post, is the fact that the reverse phenomenon also exists. Work on the flexibility of certain parts of the body allows, to a certain extent, to solve the psychological problems associated with these areas. Bodily looseness and emancipation is one of the signs of psychological health.

I wish you the most outstanding success in developing flexibility.