What is stretching in fitness and what are the benefits of it. Stretching - make the body flexible and slim

Stretching is a system of exercises, the main purpose of which is to stretch the ligaments and muscles, as well as increase the flexibility of the body. The name of this fitness area is borrowed from English: the word Stretch in Russian means “elasticity, stretching”.

Contrary to popular belief, stretching is not just an opportunity to sit on the splits. There are a large number of exercises aimed at stretching the muscles of the neck, arms, back, legs, as well as techniques aimed at increasing the plasticity of the joints and stretching the deep muscles. Stretching is an integral part of the health-improving gymnastics complex, is included in the anti-cellulite program, and besides, it is necessarily used during the preparation of athletes in many sports.

During exercise, short-term muscle tension alternates with relaxation. Due to this, it becomes possible to relieve excessive tension from the muscles, restore strength and relax in a matter of minutes. An important point is that when changing the intensity of loads and using various types of stretch marks and their combination, almost all muscle groups are involved in the process.

A significant advantage of stretching is its proximity to natural movements. Think about it: when we wake up from sleep, there is nothing more pleasant than a good stretch. It is also nice to do this after a long sedentary work: when we stretch, drowsiness and fatigue leave our body! By stimulating the work of muscles during stretching, stretching exercises improve joint mobility, increase the elasticity of tendons and ligaments.

Benefits of stretching

Besides:
with regular training aimed at stretching the muscles, they (the muscles) retain their elasticity, are qualitatively supplied with nutrients and blood;
stretching exercises are an effective means of reducing mental stress;
Stretching helps to improve posture by improving the condition of the muscular system), but it will also give you a feeling of flexibility, harmony;
stretching is the main part of training aimed at reducing pain during menstruation;
this type of load is effective in the fight against salt deposits, serves as an excellent means of preventing the development of osteoporosis and hypokinesia (due to premature decalcification and aging of the bones).

Rules to be observed during stretching:
1. Before you start stretching the muscles, you must definitely warm up. The best option: for 10 minutes to work out intense aerobic exercise (jumping, running, dancing, exercise bike).
2. When stretching, strictly observe a certain limit inherent in you. You should be accompanied by a feeling of relaxation, and the sensations should be exceptionally pleasant. If you feel pain, it means that the range of motion exceeds the norm for you. That is, the rule is as follows: it is better to “under-tighten” than to pull too hard.
3. In no case do not spring, it is better to do "holds".
4. The duration of each stretch pose should be between 10 and 30 seconds. During this time, any, even a small tension, should disappear. If the tension is not relieved (this happens when the stretch is too strong), in order to achieve the desired pleasant sensation, it is required to loosen the stretch.
5. Maintain a stable position while exercising.
6. When you do any exercise, try to focus your attention on the part of the body that is being stretched. This will help you feel better.
7. The optimal time to exercise is immediately after walking or some other form of aerobic exercise, ie. after loading. In addition, since stretching has the ability to relieve excessive muscle tension, it can be used to improve well-being and improve mood.
8. When you do the stretching exercise, remember to breathe properly. An indispensable condition: do not hold your breath, but do not rush to exhale. It is best to breathe at a normal pace, calmly, and during the break between exercises, you can take a deep breath and exhale completely.
9. Anyone who is allowed by doctors to do general physical training can do stretching.

Types of stretching

slow stretching - a great option for warming up, they are done at an extremely slow pace. With the help of slow stretching, you can achieve stretching of the muscles to the maximum possible length.

Pair stretching performed with a partner who acts as a counter to the stretch.

Dynamic stretching - these are smooth (by no means sharp) slow springy movements. Finishing the exercises, it is necessary to linger for a few seconds at the highest point of stretching.

Ballistic stretching (in other words - mahi) is an active type of load. It involves swinging legs and arms, as well as flexion and extension of the torso with great amplitude and speed. With ballistic stretching, certain muscle groups are lengthened for a short time. Their lengthening continues as long as the flexion or swing lasts, while the speed of stretching corresponds to the speed of the bends or swings.

What to look out for

You can practice at any time of the day, choose the most convenient for you.

Stretching will bring tangible results only if it is combined with other types of physical activity. Stretching exercises can be done after morning exercises.

For those who have not been involved in physical education and for whom stretching exercises are not easy, you should start with two or three repetitions of each exercise, while maintaining the pose should be no longer than three to five seconds. As training increases, bring the number of repetitions in one lesson of each exercise to ten, while the duration of holding the pose should be up to 15 seconds. The maximum duration of one workout is 30 minutes. In general, you should listen more carefully to your own feelings and independently select the number of repetitions of a particular exercise and the duration of the workout, depending on your mood and well-being.

Most importantly: training should be regular and cause positive emotions!

If you have been stretching, Leave a review about your successes.

Expanding the concept of stretching - what it is, and how it differs from other aerobics and fitness systems - it should be noted that this direction in building your body is completely focused exclusively on all types of muscle stretches. The word itself (in English, “stretching” is understood as “stretching”) denotes the main ideology of this branch of fitness. However, this does not mean at all that the purpose of the classes is only to gain the ability to sit on the twine.

Answering the question of what stretching is, it should be said right away that it includes dozens of techniques, movements and postures that develop the flexibility of the cervical, dorsal, lumbar, calf and other muscle groups, joints, ligaments and tendons - practically without leaving any of them unused. them. That is why such a popular complex is useful not only for ordinary amateurs, but also for professional athletes. In martial arts, part of his exercises is included in the mandatory training program, in fitness it is a transitional stage from healing systems to strength ones, and some teachers also include it in anti-cellulite programs.

In addition, restrictions on stretching are present only for a very small category of people who are generally prohibited from even minimal physical activity. Contraindications, therefore, apply only to heart patients, hypertensive patients, very elderly citizens and those who are unable to stretch for various reasons (for example, those suffering from serious spinal injuries). Perhaps these are the only disadvantages of this system - for the rest, the harm from stretching is completely excluded (of course, subject to the correct execution of all techniques and a smooth transition from the initial level to a higher one).

Advantages of stretching

Since this list of contraindications can be considered complete, it's time to move on to the positive qualities of this progressive system - and talk about the benefits of stretching to the body, and what can be expected from the regular implementation of the exercise plan.

The advantages of stretching are:

• in its active stimulating effect on the functioning of the circulatory and lymphatic systems;
• in the ability to strain and relax the muscles in such a way as to make their elasticity as high as possible for a person after some time (and, as a result, to avoid many possible injuries in the future);
• in the ability to significantly reduce, or even completely get rid of chronic pain (especially in the dorsal and lumbar region);
• in the repeatedly proven fact of slowing down the aging process, subject to long-term regularity of classes.

In addition, stretching contributes to:

• improve metabolism;
• reducing psychological stress (according to experts, this system is an extremely effective method of dealing with stress);
• significant correction of incorrect posture;
• getting rid of menstrual pain;
• "breakdown" of salt deposits (especially in combination with massage);
• combating the manifestations of osteoporosis and related diseases.

What do you need to remember when doing stretching?

Before exercises to stretch the muscles, they need a mandatory warm-up. There can be as many options as you like (about 10-15 minutes of an exercise bike, light jogging, intense jumping, etc.).

Stretching should not exceed in amplitude the limit beyond which pleasant sensations are replaced by obvious pain. In other words, a certain level of flexibility must be achieved gradually.

Holding the poses at the extreme points of the stretch is usually between 10 seconds and a minute. In this case, the tension (according to sensations) should slowly disappear - and if this does not happen, then the amplitude should be reduced.

When performing any exercise, the position of the body must be completely stable.

Focusing on those parts of the body whose muscles you are stretching helps the effectiveness of the exercises.

The main indication for training is the time immediately after physical exertion. In addition to the fact that the muscles at this moment will be warmed up, stretching will better relieve their fatigue (which, in turn, will improve not only well-being, but also mood).

Proper breathing is an extremely important point in training. It is recommended to keep its pace habitual and natural, without excessively sharp breaths, exhalations and breath holdings.

Varieties of stretching

Experts distinguish five types of stretching:

• static - movements at a normal pace, with holding postures in the range of 10-30 seconds and periodic changes in muscle tension and relaxation;
• slow - practiced mainly at the initial warm-up stage (a greatly reduced speed of movement allows you to achieve the maximum allowable stretching of muscles and ligaments);
• steam room - your partner in it plays the role of an "obstacle" for stretching;
• dynamic - characterized by the presence of not just smooth, but artificially springy movements. Answering the question of what dynamic stretching is and how it differs from other varieties, one can safely cite as an example Pilates or, where strength exercises are always combined with soft stretching.
• ballistic - is the most unusual form of stretching, as it practices sharp loads during quick swings of the arms and legs, no posture delays at the end points of the amplitude, and short but intense (rather than long and slow) muscle lengthening.

What makes stretching different from other fitness systems?

This question is asked by every beginner, because, at first glance, stretching is not enough, yoga, and other mind & body programs.

Stretching is part of any workout, stretching muscles and tendons takes place in any kind of fitness and sport. Just separately, this type of training helps to create precisely progress in flexibility and muscle lengthening. We can say that stretching is identical to yoga, the last difference is philosophy, technique and consistency. Which of these areas should be practiced and how many times a week to attend classes - everyone must answer for himself, guided by information from specialists, videos with sets of exercises and, most importantly, the set final goals.

The only task of stretching is stretching (he does not practice either muscle building or focusing on psychological moments). What does stretching give a figure? Incredible flexibility, plasticity of movements and good posture. People who have tried this type of training note the effect of massage. This is due to an increase in blood circulation in all tissues and organs from stretching. Oxygen exchange occurs, and, consequently, fat. And in combination with energy consumption, this allows you to get rid of excess weight.

- on the contrary, a more power complex, which includes only in the role of auxiliary. In addition, it lacks techniques for working with a partner, and it provides the figure (although it is more correct to say - the whole body) with dexterity, quick reaction and high tone.

Yoga is the most ancient and profound art, and therefore impossible without the ideology of unity of body and spirit. From the point of view of body shaping, it is far from stretching, and even more so from Pilates - but the twists in it are the most incredible, since the emphasis is not so much on the muscles as on the joints.

Stretching(stretch)- exercises for stretching are useful and necessary for everyone, regardless of age and degree of development of flexibility. For best results, you need to incorporate a range of flexibility exercises into your daily training sessions. You can perform all the exercises in a row or a part of them of your choice, depending on your desire and needs.

While doing stretching, you should understand for yourself what specific benefits you get for your body:

Stretching has a stimulating effect on blood circulation and lymph circulation in the body.

Stretching exercises, included in the final part of the training session, help the muscles recover by returning from a contracted state to the previous length (at rest).

Stretching exercises have a relaxing effect on the muscles and relieve various pains caused by stress and tension of the nervous system.

Stretching slows down and makes gradual some of the processes in our body associated with aging.

Muscles that are regularly trained in stretching retain their elasticity and are well supplied with blood and nutrients.

Stretching exercises are an effective means of reducing mental stress because they tone the muscles but relax the brain.

Stretching classes will make you feel tall, slim and flexible, and improving the condition of the muscular apparatus cannot but affect the improvement of posture.

What to look out for

Always stretch to certain, characteristic "limits only for you. Feelings should be only pleasant and accompanied by a feeling of relaxation. Pain is a sign that the stretch amplitude is too large.

Never bounce, but do "holds".

The ideal time to practice stretching is immediately after exercise such as walking or other form of aerobic exercise. Also, since stretching relieves excess muscle tension, you can use these exercises at any time to improve your mood and well-being.

During stretching exercises, do not forget to breathe properly. The most important thing in this is not to hold your breath and not to force the exhalation. It is best to breathe normally and calmly, and in between exercises, you can take a deep breath and exhale completely.

Stretching exercise 1

Raise your arms up and stretch, lifting your shoulders and chest up. Hold 5 bills.

Stretching exercise 2

Now put your hands back, clasp your hands, pull your stomach in and lean forward as low as you can. Hold 15 slow bills.

Stretching exercise 3

- Bending your knees, lean forward, touching the floor with your hands.

Straighten your knees as much as you can. Hold 15 bills. Slowly arch your back, bending your legs and returning to the starting position.

Stretching exercise 4

Straighten up, put your legs apart, pull in your stomach, chest is raised. Place your right hand on the top of your right thigh and your left hand up above your head. Reach with your left hand to the right as if you want to push a wall with your hand. Hold 15 bills. Slowly return to the starting position and do the exercise on the other side.

Stretching exercise 5

Spread your legs wider, lean forward and place your palms on the floor. Sliding your right foot to the side and bending your left leg, take the position shown in the figure. Feel the stretch throughout your inner right thigh. Hold 15 bills. Change legs and do the exercise on the other side. Control the position of the feet: they should touch the floor with the entire sole throughout the exercise.

Stretching exercise 6

Lie on your back, pull your right knee to your chest. Hold 5 bills.

6-A. Now straighten your right leg as far as you can without causing pain, and try to pull it towards your chest. Hold 10 or 15 bills. Lower your leg slowly. Perform the exercise with the other leg.

Stretching exercise 7

Lie on your back and pull both knees towards your chest. Tilt your head forward to your knees and hold this position for 10-15 counts.

At the moment, there is a huge number of sports directions that make it possible to lose weight, tighten muscles, forming a relief contour, and also develop joints for easier movement. One of the trends in this area is stretching- This is a set of exercises that is similar to aerobics, but is performed with minimal stress. This allows you to do this sport even for people with muscle pathologies. The whole lesson is aimed at improving flexibility, stamina, softness of movements in the future. Further, the features of classes and the principles of home training will be considered in detail.

First, it is necessary to clarify the question of what stretching is in fitness, so that those who want to go in for sports can make their own decision. The word comes from the English "stretching", which translates as "stretching". Indeed, stretching is a special set of exercises that is performed smoothly and without sudden movements. Positions are aimed at stretching muscles, improving blood flow, the work of internal organs, strengthening tendons.

Differences between stretching and other sports

Stretching, or stretching, is comparable in effectiveness to the body with fitness. But its usefulness is largely based on safety in the absence of jumps, sudden movements.

The other differences of the presented sport include the following factors:

• due to the specifics of the exercise, it is impossible not only to get injured, but even to pull a muscle - stretching in fitness turns out to be a common thing;
• people of all ages can start classes - there are no restrictions, which has a positive effect on improving health in the presence of joint pathology and other health problems;
• for muscle stretching, you do not need to use any additional devices - one fitness mat is enough;
• the presented sport improves the general condition of the body, which is almost impossible to achieve in the gym or cardio training.

Gymnastics becomes more interesting if you spend it with pleasant and beloved music. There is no need to choose calm music for calm movements, but it sets you up more in a positive way.

Expert opinion

Egorova Natalya Sergeevna
Nutritionist, Nizhny Novgorod

Stretching is included in a comprehensive training program for almost all professional athletes. It is often included in rehabilitation programs, and individual exercises for the development of plasticity are included in all exercise therapy complexes. Stretching helps to increase the elasticity of muscles, ligaments and tendons, which in the future makes it possible to avoid sprains, tears and tears.

Properly performed exercises can significantly strengthen the articular and ligamentous apparatus. This significantly increases the resistance of joints and tendons to stress, and the risk of injury is reduced. This makes training safer.

I want to note that many girls who want to lose weight and get rid of cellulite resort to stretching. And the classes really help them in this. The fact is that stretching not only strengthens muscles and ligaments, but also improves the outflow of lymph from tissues. And this, in turn, accelerates the process of losing weight and "burning" cellulite. For girls who do not have excess weight and "orange peel", stretching is an excellent prevention of their appearance.

Varieties

Stretching has its own classification, which depends on the intensity and characteristics of the workout. Training can be soft and deep - in fact, these are varieties of stretching, which means the degree of muscle load. The soft variety is the goal of stretching the muscles back to their original state. This helps maintain flexibility. Stretching each muscle during training occurs within 30-40 seconds. A deep variety of stretching makes it possible to increase the flexibility of natural intensity - this way you can sit on the splits and make more difficult positions. Up to 5 minutes are allotted for stretching one muscle.

Other types of stretching include:

• static - slow exercises aimed at muscle tension during a long static position;
• dynamic - the muscles are first strained, and then they are relaxed, which happens through a certain complex;
• active - allows you to improve joint mobility by developing muscles located next to the fixed ones;
• isometric - requires physical fitness and strength, since it represents the performance of exercises with resistance;
• ballistic - starting on your own is not recommended, since sharp short movements are welcome here, allowing you to stretch the muscles faster (this often leads to injury);
• proprioceptive neuromuscular - suitable only for those people who have previously undergone surgery or are recovering from an injury.

Important: Before choosing a type of stretching, you should consult a doctor if you have any pathologies, as well as an instructor.

He will determine the type of exercise in accordance with the physical data, health status and wishes of the applicant.

Benefits of classes

Stretch training has the following positive aspects:

• significantly increases the mobility of joints and muscles;
• the circulatory system is normalized;
• the outflow of lymph improves markedly - it turns out the prevention of edema of the extremities;
• correct posture is formed - in accordance with physiology;
• reduced pain in the spine;
• prevention of stress and depression occurs;
• it turns out the prevention of bad mood in women in premenstrual syndrome;
• markedly improved mood and sleep.

Classes must be carried out in accordance with the recommendations and rules, so as not to provoke an exacerbation of existing pathologies. Properly performed exercises are flexibility and maximum efficiency from stretching training.

Contraindications for carrying out

The presented classes have the following contraindications for practice:

• it is forbidden to resort to stretching during an exacerbation of joint diseases;
• you can not resort to muscle stretching loads if there are serious pathologies of the veins - the presence of blood clots, varicose veins;
• there are disorders in the work of the heart and circulatory system;
• it is forbidden to resort to loads if there are pathologies of the spine;
• loads are prohibited in case of injury to the ligaments;
• It is not recommended to resort to stretching immediately after removing the plaster.

Always consult a doctor before classes. If a person has the presented contraindications, training should be postponed or abandoned altogether in favor of another sport.

About the rules

Most citizens choose stretching for self-study at home. This is wrong, because it is necessary to undergo preliminary consultations.

But if the choice is made, it is important to learn the basic rules for home workouts with loads:

• before starting exercises to stretch the muscles, it is necessary to warm them up by doing light gymnastics or resorting to classical aerobics;
• breathing during training is even, movements are smooth, the load increases gradually;
• inhale air when stretching, and exhale when bending;
• if pain is felt during training, it is necessary to stop exercising;
• after stretching, you can’t strain your muscles - they should be in a relaxed state, so you need to abandon physical activities after class.

In connection with the facts presented, it follows that stretching is recommended to be performed at home before going to bed or just in the evening. It is important to choose the right clothes for stretching. It is recommended to visit sportswear stores where products of famous brands are presented.

Basic complex

The basic stretching complex includes the following exercises:

• Stand up straight and squat a little. Raise one hand up, as if reaching for the ceiling, the other is held down. Then change the position to a mirror and repeat the movement 10 times for each hand.
• Sitting on the floor, spread your legs wide apart. Remove your hands behind your head and tilt the body to each leg in turn, trying to touch your knee with your forehead.
• Get on all fours and make a “flight”, stretching your leg back and the opposite arm forward. Change position and repeat up to 10 times.
• In a supine position on your back, you need to pull your legs to your chest, wrap your arms around them and freeze for a few seconds - 20 seconds is enough. Stretch your legs and repeat the stretching exercise 10 times.
• Lie on your side, bending your knees, creating a right angle. Next, you need to stretch your arms forward and turn the body with your arms in the opposite direction, while leaving your hips on the floor. It is necessary in this position to get the floor on the opposite side with the back of the hand.

It is only recommended to consult a doctor about the types of stretching and acceptable exercises, since some movements are prohibited. For example, tilts can provoke disturbances in the development of the fetus due to a lack of oxygen supply.

Classes can improve flexibility, reduce pain during back loads (especially in the presence of certain pathologies), and also improve overall well-being. It is easy to train at home, allocating only 20 minutes of time for this - during this period you can complete the basic stretching course. You can learn more about the specifics of the sport from the video.

Flexibility is a word that gets used regularly in the health and fitness industry, but what does it really mean, why is it important, and how can it be developed? In this article, we understand what exactly stretching gives, what types there are and what are the benefits of them.

Factors that affect flexibility:

• Muscle elasticity: damaged, weak, underdeveloped muscles are less flexible. For people with weak muscles, stretching has a particularly tangible effect on flexibility.
  
• Tendon elasticity.
• Weakness of the ligaments: After an injury, the ligaments can become weak, leading to excessive movement of the joints. Some people are born with weak ligaments that need to be trained. This is the benefit of stretching - exercises are aimed specifically at training muscles.
• The ability of muscles to relax: Some muscles cannot fully relax due to increased tone.
• Joint and Associated Tissue Temperature: Joints and muscles provide better flexibility at body temperatures that are 1-2 degrees higher than normal.
• Bone structures that restrict movement: Some people develop bony growths known as spurs that can restrict movement of the body and limbs.
• Ambient Temperature: Warm air promotes flexibility.
• Time of day: Flexibility is reduced in the morning.
• Age: Flexibility tends to decrease with age.
• Gender: Women are on average more flexible than men.

What is stretching for weight loss, how many calories are burned

Having considered the concept of flexibility, we can answer the question of what stretching gives. Flexibility helps reduce the risk of injury by keeping the body in balance. During stretching, our muscles work in pairs to carry out movement. One muscle contracts to move the joint, the other relaxes to stretch and move. If one of these muscles is tight, balance is affected because the muscle that is contracting cannot do so to its full extent and therefore becomes weaker.

Muscle imbalance leads to changes in posture. For athletes, flexibility is vital. it greatly reduces the risk of injury. The benefits of stretching for the figure are no less important: calories burned during exercise, which inevitably lead to beautiful forms and weight loss.

To lose weight, you need to exercise regularly for 40 minutes - 1.5 hours. For 1 hour of not too intense training, about 100 calories are burned (assuming your weight is 60 kg).

Benefits of stretching

Stretching has many benefits. The most obvious: muscle flexibility training. Flexibility helps prevent injuries such as hamstring deformities and plantar fasciitis. Stretching has been used as a warm-up for many years.

In many cases of bad posture that has developed over time, muscle imbalances are to blame. A good example is the contraction of the chest muscles in people who hunched over a computer for a long time. After a few workouts, athletes can answer the question of what stretching is and why it can help improve posture.

Muscle tension is often associated with stress - we tend to tense them during negative emotions. These include the muscles of the neck. Stretching relaxes those muscles and you at the same time!

What gives stretching after regular exercise:

• Increased flexibility and range of motion.
• Injury prevention.
• Prevention of muscle pain.
• Improved posture.
• Improving sports performance.
• Removal of stress.

How You Can Improve Flexibility

The most commonly used method to improve flexibility is flexibility exercises known as stretching. There are many different ways to stretch, the most common are listed below:

Static stretch

Muscles are maximally stretched and held in the range from 10 to 60 seconds. If the pressure is released a little, then the body moves even further, until you feel again that it has begun to receive stress from physical exercise. You should feel a gentle stretch, but no pain. These exercises can be done with a partner.

Dynamic or active stretching

Movements or revolutions of body parts with a gradual increase in speed. It can be swings, rolls, twine.

Proprioceptive neuromuscular stretch(Proprioceptive Neuromuscular Facilitation).If we talk about the description of stretching, then it is impossible not to mention this type of stretching. The method of "reduction and relaxation", as a result of which the opposite the muscle contracts first to stimulate complete relaxation and further stretching.