For today there is a set of the directions of sports exercises, one of them is stretching. This set of exercises is considered a variation of aerobics and every year becomes more popular. Let's learn in more detail what is stretching and for what it is necessary.
What is stretching?
The name stretching went from the English word stretching that means — extension. Apparently from the name, this complex is aimed at strain of muscle and joints of an organism and as result, on improvement of flexibility of all body. In addition, the complex revitalizes all systems and bodies, improves work of a blood system and strengthens sinews.
In modern fitness there are many directions, and what is stretching, already many fans of sport know. These complexes had a great number of admirers among people of different age and levels of physical training.
Difference of stretching from other systems of fitness
Among the existing techniques and types of trainings the stretching holds a specific place, at the same time its main differences are:
- static character of poses and smoothness of movements which guarantee safety, lack of traumatism;
- to start occupations there are no restrictions on age or level of physical training;
- no additional devices and exercise machines are required, the rug for fitness suffices;
- besides muscles, this system of trainings is also directed to joints and normalization of the general condition of an organism.
For certain it became for many surprise that the stretching direction will take such important place in fitness, having become a favourite type of physical activity for many people.
Important! Your favourite music will help to create good mood during the occupations. Select suitable songs — and forward!
Main types
On the level of muscular loading the stretching is divided into soft and deep. A problem of stretching of a first type is the muscle strain to their habitual length to maintain natural flexibility of a body. Duration of each exercise of a complex is 30-40 seconds.
Deep stretching is intended for lengthening of the habitual size of muscles. It is necessary, for example, if you plan to master a twine. For this look exercises of bigger duration — are provided from one to five minutes.
Learn what there are twine and how quickly to stretch out.
The way of performance of a complex of stretching can also be various:
- static — an essence of these smooth and slow exercises is that, straining certain muscles, the person for a while fades and forces muscles to be loaded;
- dynamic — the alternating exercises are aimed at tension of muscles in the beginning, and then — at their relaxation;
- active — is intended for work with a passive muscle at the expense of the muscles surrounding it that considerably improves mobility of joints;
- isometric — point of occupations consists in extension of muscles due to counteraction and, unlike the last ways, the good physical shape and considerable efforts is required here;
- ballistic — an unsafe type of stretching in which at the expense of short and sharp dynamic movements their amplitude gradually increases at the expense of what a certain group of muscles quickly stretches;
- propriotseptivny neuromuscular — medical stretching for the people who suffered injuries or operations passes only under control of the qualified specialist.
Advantage of stretching
Stretching is the type of loading aimed at an extension of muscles and sinews that gives big advantage and to all internals of the person. Continuous exercises promote:
- mobility and flexibility of all joints and muscles;
- normalization of work of the blood circulatory system;
- to good work of lymphatic system, lack of stagnation of a lymph;
- to physiological correct posture;
- to strengthening of muscles, disposal of pain in a backbone;
- to removal of nervous tension;
- to disposal of women of a premenstrual syndrome;
- to good mood and sound sleep.
Whether you know? Anatomic it is easier for women to sit down in a longitudinal twine, and to men in cross.
Contraindications
Though stretching brings engaged huge benefit and is even applied as physiotherapy exercises, as well as other types of physical activity, it has the contraindications:
- exacerbation of diseases of joints and muscles;
- serious diseases of veins;
- failures in work of heart and vessels;
- serious injuries and diseases of a backbone;
- the injured sheaves;
- recent changes.
The basic rules when performing exercises in house conditions
Stretching is the system of development and strengthening of the body which can be engaged in any place including in a house situation. Only it is necessary to carry out its basic rules.
For a start, to avoid injuries, it is necessary to warm all muscles well. For this purpose any warming gymnastics, for example, easy classical aerobics approaches.
Get acquainted with a complex gymnastics matins for all body.
During the training all exercises should be carried out at slow and smooth speed, breath should not get off, and remain equal. You should not detain him, and at inclinations it is necessary to exhale, and to inhale at an extension.
No pain is allowed during the occupations if it happened, it is worth stopping occupation immediately. Upon termination of exercises of a muscle have to relax therefore you should not plan after them additional loadings.
Clothes
It is not necessary to think that if you are engaged at home and you nobody sees, then and the clothes for trainings can be any. It's not true, surely it is worth thinking of it in advance.
The set for occupations has to be the most elastic, not holding down movements, easy and comfortable. It is the best of all to get it in specialized shops where professional developments from well-known companies of sportswear are presented.
People with an excess weight should not hesitate of the fitting clothes. Regular trainings will bring to you not only flexibility, but also is noticeably tightened a figure and will even help with fight against cellulitis.
It is important! Before starting any physical activities, especially if you got used to lead a sedentary life, surely consult to the doctor!
Main complex
The main set of exercises of stretching on an extension of all muscles and joints:
- To become directly, legs are halfbent in knees. To stretch strongly one hand in a ceiling, the same other hand. The number of repetitions — 5-10 times for each hand.
- To become directly, legs are halfbent in knees. Put the left hand on a belt, and right, having clasped the head, incline it to the left. Stand in such position for 15-30 seconds, repeat the same with other hand.
- To sit down on a floor, to widely part legs in the parties, hands behind the head. To reach serially for each knee, being late for several seconds. The number of repetitions — 8-10 on each leg.
- To go down on all fours, as much as possible to extend the left leg back, and the right hand — forward. To try to be held in this a position of 15-30 seconds. Similarly for the right leg and the left hand. The number of repetitions — 8-10 times.
- To lay down on a back, to clasp feet with hands and as much as possible to bring legs to the head. To stand for 15-20 seconds. To return legs on an initial position. To repeat all 8-10 times.
- Lying on a rug on the left side, to bend knees at right angle. To extend hands forward. Further, without tearing off hips from a floor, to slowly raise the right hand and to turn the case to the right, trying to reach the palm back a floor. To return to an initial position and to repeat exercise of 4-6 times. To turn over on the other side and to repeat the same.
Whether it is possible to be engaged in stretching at pregnancy?
Pregnancy — not a disease, and exercises of stretching on an extension and flexibility are a great way to support the organism in shape. In the absence of pathological processes and contraindications from medicine, the similar physical activity will be only on advantage to mother and her future kid.
Besides flexibility and bigger ease in a body, you by all means will feel empowered also improvement of the general health. And strong and flexible muscles will help you during childbirth. Besides, moderate sports loadings improve work of the immune system of the woman and help not to gain excess weight.
Whether you know? In India it is considered that the yoga works not only with a human body, but points his mind and promotes concentration of attention.
But there are some exercises which categorically cannot be done during pregnancy. For example — inclinations which can be carried out only sitting. Anyway, even if you consider yourself very healthy person, before the occupations surely consult to the doctor. It is fine if there is an opportunity to be engaged in stretching with the experienced trainer who will help to develop for you an individual set of exercises. Avoid amateur performance that there were no complications.
Effect of long occupations cat's fitness
This complex will help any person not just to correct a bearing, to increase flexibility and elasticity of muscles of a body, but also to improve work of joints, to make them more mobile.
If you set to yourself the task to stretch out, then these exercises — the best choice for achievement of result. In addition, stretching well prepares muscles for receiving power loadings and increases their efficiency that will be estimated especially by men.
Having been engaged in stretching as regular physical activity, you receive an obedient, flexible body, excellent mood, decrease in uneasiness and self-confidence.
These exercises it is possible to be engaged perfectly in all family, imparting her younger members love for sports and the correct habit to care for the body.