Stretching - make the body flexible and slim. What does stretching give - what is the use of stretching, what is stretching for, types

"Stretching", translated from English, means "stretching". "Stretch" - stretch, stretch. Stretching is one of the types of aerobics. You can do stretching at any time, but it is best before and after strength and cardio training. Before training, it will be useful to warm up, stretch, and after productive work in the gym or a long run, stretch tense muscle groups.

Stretching - what is it?

How useful is stretching?

His benefit is as follows:

What is stretching in fitness?

After a month of practicing such activities, the body will thank its owner with an extraordinary cheerfulness. The well-known lotus position from something distant and impossible will turn into a realistic task. And even some yoga asanas will become quite accessible for execution. Age or level of training does not matter, the main thing is desire.

Stretching can also be described as a subspecies of fitness, since it usually acts as an addition to the main one. complex exercises. When figuring out what stretching is in fitness, it should be noted that professional athletes always include wellness stretching in their training. Stretching for them is both a warm-up before training and a way to relax after physical exertion.

Correct stretching (stretching)

As you know, in everything you need to know the measure. This is undoubtedly a useful activity, it can be harmful. To stretch exclusively for the benefit of your body, you must follow a number of simple rules:

Light pain, after some time after stretching, is not at all a reason to worry, but on the contrary, it indicates that the lesson was successful. Only with constant practice will an understanding of a healthy sense of proportion come, with the help of which a person understands what kind of pain has a healthy character, and what kind is only harm.

Stretching is possible combine with various ABS complexes. They include strength training for the muscles of the back and abs, and also develop the flexibility of the whole body. Today, such classes, "abs + stretch", have become very popular in fitness studios. Such a variety of physical activities in one complex allows you to quickly create a beautiful toned body and improve health.

Stretching clothes

Ideal for durable tight items made from materials such as: elastane, nylon or polyester. Such fabrics pass air well, the body “breathes” in them. Czech shoes and ballet flats will serve as ideal shoes. In fact, proper and comfortable clothing is almost 50% of success in this type of aerobics.

Kinds

Stretching can be done in dynamic and static style.

The first type involves smooth springy movements performed in full amplitude. The speed of such exercises increases gradually, and the range should be comfortable. Dynamic style is best for warming up. For example, for martial artists, it is an integral part of preparing for competitions. In 2011, European scientists proved that in all intense sports, dynamic stretching significantly improves the performance of athletes.

Static exercises are great for beginners, as they exclude sudden movements. This is holding the body in certain positions that require tension in any of its parts. The most desired result of all beginners and amateurs is the twine. It is just the same and is achieved by regular performance of static exercises.

Stretching will help to get rid of excess weight, as it completely affects the body. It develops muscle fibers, which in turn displace fatty tissues. Stretching also stimulates the outflow of lymph, improves the general condition of the skin.

Stretching. Basic exercises

"Butterfly". Sitting on the floor, you need to bend your knees, and connect the feet with each other. Next, lean forward, keeping your back straight, while trying to adjoin the floor with your knees.

"Cobra". It works very well on the muscles of the back and the press. You need to lie on the mat with your stomach down. Rest your palms on the floor at shoulder level, fully straighten your arms, direct your chest forward. In this case, the hips should not be torn off the mat. Fix for 30 seconds in this position.

"Awakening". Stand straight, put your feet shoulder-width apart. Fasten your hands in your palms, stretch them up and alternately tilt to the right and left, lingering on each side for 20-30 seconds. Excellent stretch oblique abdominal muscles, lumbar spine.

"Good morning". Stand up straight, bend at the waist forward as low as possible, keeping your back straight. Do 10-15 repetitions. This exercise is great for stretching the hamstrings and lower back.

"Bridge". Lie on your back, raise your hips as high as possible, resting your forearms on the floor. Hold this position for 10 seconds, repeat 5 times. The chest muscles are perfectly stretched, the quadriceps become stronger.

"Bow Pose". Lie on your stomach and bend your knees. Bend in the spine, as far as possible, wrap your arms around your ankles. This is one of the most effective exercises for stretching the muscles of the chest and abdomen.

"Seated Bends". Sit on the floor and spread your legs wide apart. Lean forward with arms outstretched, keeping your back straight. Lock in this position for 30 seconds, repeat 6-7 times. Such inclinations well stretch all the muscles located along the spine.

Conclusion

Often the name is distorted and mistakenly pronounced "stretching". You just have to remember this rule once and for all: stretching (from the English word “stretch” - to stretch) is right, “stretching” is wrong.

Constant stretching exercises develop plasticity, flexibility, strengthen muscles and tendons, help maintain health and well-being for many years. After all, you can stretch anywhere and at any time, for this you need only gender, desire, and only half an hour of time!

Stretching - what is it? This system has been known for a long time. It arose back in the 50s, but only twenty years later it was recognized in sports. The name "stretching" is translated from English as "stretching". This is a whole range of exercises that are aimed at developing flexibility and mobility in the joints.

Stretching: what is it and what are its types

Stretching is included in training in almost every area of ​​​​fitness. However, it also exists as a separate species. Such exercises help relieve fatigue and get rid of stress. This system is recommended for insomnia and sleep disorders. Stretching promotes stretching of elastic muscles, which provide full blood circulation. For more effective training, do not forget about proper breathing. Breathe calmly, without speeding up the exhalation and without holding your breath.

There are three types of exercises that stretch and lengthen your muscles: dynamic, static and ballistic.

To understand the concept of "static stretching", what it is, you need to understand that static movements are performed very slowly and smoothly. The established posture is adopted and maintained for a short period of time. At the same time, stretched muscle groups are tensed. Static muscles are called stretching. And it is this type that is considered the most effective in this technique.

Stretching rules

Remember a few important requirements that you need to consider when doing stretching:

1. Don't try to pull the muscles too hard.
2. Each pose should be held for about 10-30 seconds.
3. Breathing should be deep and even.
4. While doing the exercise, keep a stable position.
5. Attention should be focused on the part of the body that you are stretching.

Other stretches

Dynamic stretching - springy movements that are also performed at a slow pace. They end at the end point of the amplitude by holding static positions.

Ballistic stretching is fast movements performed with greater amplitude. But this type provides only short-term lengthening and stretching of a separate muscle group. It lasts as long as the torso flexion or swing continues.

Stretching: what is it and why is the static form of this technique more effective

Static stretching harmoniously and naturally develops and strengthens the systems and functions of the body. Such exercises activate muscle fibers by contracting them in response to stretching.

The flexibility of our body is the freedom of movement and action. If you choose the right static load for its individual parts, then it will improve many times over. Additional mobility is very important, since everything in our life is connected with movement. Therefore, we can conclude that stretching is even more important than regular physical exercise.

If you combine fitness, stretching and other physical activities, then you will maintain excellent health and excellent well-being for a long time. Static exercises are suitable for almost everyone, regardless of age and health status. In addition, you can practice the Stretching method at home, as it does not require any expenses for special equipment or equipment.

Stretching is one of the most underrated forms of fitness. It is most often associated with simple exercises such as "leaning forward and touching your toes with your hands", so its value is often underestimated, depriving yourself of the benefits of such a warm-up.

In the process of growth and aging, changes occur in muscle tissues. Incorporating stretching into your regular workout schedule will ensure even muscle growth along the fibers and increase flexibility levels. This will give you the ability to move in any direction with ease and give you more energy to perform various actions.

In addition, stretching helps to achieve:

• Increase joint flexibility
• Improved circulation in muscles and joints targeted by stretching exercises
• Increased energy levels as increased blood flow brings in more oxygen and glycogen
• Improvements in motor coordination
• Increases in speed and strength

There are seven different types of stretching exercises, and although some of them overlap and some are part of the standard workout routine, they are nothing new, but it's best to take a closer look at them and figure out what they do.

Leg swings to the side, a typical element of active stretching

In active stretching, you take a certain position and hold it only with the help of your own agonist muscles (primary movers). To hold the body in the desired position, the agonist muscle groups have to tighten, while the antagonist muscles begin to stretch. For example, a stance characteristic of martial arts in the position of a side kick promotes stretching of the adductor muscles (adductors), increases the flexibility of the athlete's body and the height of the leg during impact.

The effect of active stretching is based on a physiological response called reciprocal inhibition. If any one muscle group is held in a tense position for a long period of time, then the muscle groups opposite it do not need to remain tense, so they relax and stretch. Most often, the position needs to be held for no longer than 30 seconds, and sometimes results can be achieved in less than 10-15 seconds.

Active stretching is widely used in yoga. Martial artists and ballet dancers also use it heavily. Active stretching techniques improve performance in most sports.

Passive stretching

An example of passive stretching is the well-known twine

Passive stretching is a form of stretching ideal for performing with a partner. In this case, it is necessary that the body remains completely passive, and all actions are performed with the application of an external force (with the help of a partner). If training is performed without a partner, body weight and gravity are used as an external force. For this reason, passive stretching is also called relaxed stretching.

An example of passive stretching is the well-known twine. By spreading your legs as wide as possible and releasing your body weight on them, you allow your feet to naturally slowly slide further to the sides. Studies have shown that passive stretching is ideal for muscle recovery after injury, as it is done gradually and requires some time for each position.

Static stretching

Static stretching is perhaps the most common type of stretching exercise. In this case, it is necessary to hold the body in positions that require tension, but do not cause discomfort, for about 10–20 seconds. This type of stretching is often used as part of a regularly performed warm-up in various sports, since the body is not subjected to extreme stress during static stretching. This has led to the misconception that stretching should be done during the warm-up to prevent sports injuries and that stretching improves athletic performance.

In 2013, three unrelated research projects addressed this issue from different perspectives. In the first study, published in the Scandinavian Journal of Medicine & Science in Sports, it was found that the inclusion of static stretching in the warm-up complex reduces muscle performance and causes instability in their work, which can lead to an increase in injury rather than reducing it.

A second study published in the Journal of Strength & Conditioning Research found that static stretching performed as part of a warm-up resulted in an immediate reduction in muscle performance. These findings were supported by a third study published in the same journal, which found that the long-term benefits of pre-workout static stretching exercises were marginal at best.

Isometric stretching

An example of isometric stretching: "pushing the wall"

Isometric stretching is a type of stretching that involves the resistance of muscle groups caused by isometric contractions of the stretched muscles. Examples of isometric stretching: “pushing the wall” to warm up the calf muscles, bending forward with your foot on the bar and trying to reach your knee with your head, as well as stretching the biceps, resting your straight arm against the wall and applying force to it.

There is some evidence that isometric stretching performed over a long period of time contributes to the development of muscle hypertrophy (increase in volume). This is due to the fact that in this type of stretching, the resistance of muscle fibers is involved.

Dynamic stretching

In dynamic stretching, weak swings are used, with the help of which the body and limbs perform a full range of movements. Since dynamic stretching increases the speed of the exercise gradually, and the range of motion remains within the comfort zone, this type of stretching is most often recommended for use as a warm-up.

For golfers, boxers, martial artists and ballerinas, dynamic stretching is part of the standard intensive training complex. In 2011, the European Journal of Applied Physiology published the results of a study in which scientists found that dynamic stretching improves performance in sprinters and other hard-training athletes.

Program for dynamic stretching from the site darebee.com (Clickable picture)

Dynamic stretching training program

Another study published in 2012 in the Journal of Sports Science and Medicine compared the benefits of dynamic versus static stretching for high-intensity athletes. It turned out that athletes who used only dynamic stretching in their warm-up showed better results than those who performed static stretching exercises. However, the greatest increase in the range of motion (ROM) was demonstrated by athletes who combined both types of stretching. This suggests that the best results can be achieved by composing a mixed warm-up complex.

Ballistic stretching

Ballistic stretching is a type of stretching that uses jumping and jerky movements. This form of stretching is strongly discouraged by the American Academy of Orthopedic Surgeons and is considered one of the most common causes of warm-up injuries.

Ballistic stretching exercises should not be started without an adequate warm-up, as they push your body out of your comfort zone. The use of ballistic stretching as a warm-up is unacceptable. Ballistic stretching after a good warm-up is widely used by martial artists, ballet dancers and gymnasts in order to increase the comfortable range of motion and increase the flexibility of the body.

Research on ballistic exercises shows that when performed after a core workout or as a stand-alone workout, they help increase range of motion and improve performance. Martial artists, gymnasts and dancers know this very well.

PNF stretching

PNF stretching (Proprioreceptive Neuromuscular Facilitation) is a set of stretching techniques that help expand both active and passive range of motion and provide a significant increase in flexibility.

A study published in the journal Animal Science found that post-moderate-intensity stretching (including PNF stretching) helped to stimulate muscle growth, resulting in increased strength and muscle size.

As for the warm-up complexes, PNF-stretching is more suitable for them than other options, since it uses resistance to the applied force, after which the muscles relax, and then re-stretching occurs. This makes it possible to achieve an increase in the flexibility and strength of the joints through the stimulation of four separate, sometimes overlapping reactions: autogenic inhibition, reciprocal inhibition, stress relief, and the theory of pain blockers. All of this is explained in detail in a study on the benefits of PNF stretching published in the Journal of Human Kinetics.

When is stretching necessary?

If you use stretching to warm up before training, choose dynamic or PNF, all other types are performed after training, when the muscles are properly warmed up. Stretching can also be practiced as an independent training complex, performed on a specially allocated day.

The bottom line is that stretching is definitely needed and will always help to achieve better results, but you should carefully choose when to do it and what kind of stretching to prefer. Nobody forbids you to do various stretching exercises, and not just stick to one particular type. But do not forget to consider possible undesirable consequences in order to maintain the health and elasticity of your muscles.

Be sure to read about it

Mastering the skills of a fitness program in various sports, honing your skills and attending fitness clubs has become the norm for most modern people; we do it to keep our figure.

Description of financial practice Stretch

Stretching is not aerobics, but a balanced set of many stretching exercises that everyone needs and, first of all, they are very useful.

The advantages of Stretch are provided by a modern program, not only quantitative, but also qualitative.

Advantages

• personal discipline develops;
• muscles relax, tension and stress are relieved;
• improves symmetry and posture;
• increased physical fitness;
• reduces the risk of lower back injuries (prevention of disc displacement);
• getting rid of muscle cramps.

Exercise groups

1. for one muscle group (isometric exercises)
2. for several muscle groups (isotonic exercises)
3. for muscle elasticity (stretching exercises)

You can lose extra pounds with the help of this gymnastics without much effort.

All exercises are performed in certain poses. The skin becomes tightened, wrinkles noticeably disappear, annoying cellulite gradually disappears, and the necessary muscles and muscles become more elastic and elastic.

Benefits for muscles and spine

• All muscles are worked out, even those that have never been developed;
• In various parts of the body, tension and pain disappear due to the removal of muscle and nerve blocks;
• There is stimulation and activation of the vascular system, preventing atherosclerosis and thrombosis;
• The body acquires mobility, flexibility, and all cells are actively rejuvenated;
• The posture becomes straight and toned, and the person becomes slender;
• The mood improves and a feeling of comfort appears;
• In women, the PMS syndrome disappears;
• Pain in the lumbar region stops;
• Promotes healthy and sound sleep.

Benefits for Beginners

• Exercise improves blood flow to the brain and body tissues, increases concentration, prevents lethargy and fatigue, activates and reduces tension from the heart.
• Flexibility appears in the body, movements improve.
• There is an ability to improve balance.
• Stress is reduced if you breathe evenly during training.
• Muscle fibers relax and warm up.

Level of training

There are no requirements for doing stretching fitness training. They can be started by both beginners and professionals.

Stretching steps:

1. Warm-up movements to warm up all the muscles of the body;
2. Development of flexibility;
3. Stretching;
4. At the end, relaxation of all muscles;

Stretching rules:

• Exclusion of jerks;
• For each sprain - 30 seconds;
• Do not exceed efforts to avoid discomfort;
• With severe pain, stop exercising;
• The beginning is only from 3 seconds, then - the increase in the load is gradual;
• Breathing is even and correct;
• Warm up and stretch.

Exercises for beginners

1. Stretch to a certain limit, which will show itself as pain. If there is pain, then the limit has been reached.
2. After aerobics or physical education, it is better to start stretching. Muscle elasticity will increase significantly.
3. No need to hold your breath, it must be even.
4. Relax after training, do not cause muscle strain

Dress

Clothing should not interfere with movements and limit them - this is the main principle of the training process. The form is free and sporty, can be in the style of oversize, which is comfortable to wear and stretches well and does not hinder movement. The composition of such clothing may include elastin, polyester and natural thread.

It is important to pay no small attention to underwear: it can be a decisive nuance in stretching exercises. It is better to choose underwear without seams, stones and decorative elements. Various decorations can interfere with the convenience and correct stretching. It is better to collect long hair in an elastic band.

Top: T-shirts, tops, tank tops

Bottom: trousers, leggings, breeches

Clothing should not be hot, but should keep warm. Shoes can be sporty and soft: shoes, ballet flats, sneakers.

• The average time to complete the exercises is about 30 minutes.
• Each individual exercise takes 2-5 minutes to complete.

Types of training

• Static - for beginners, performed smoothly and slowly;
• Active - stretching passive muscles;
• Dynamic - for people with poor physical fitness;
• Isometric - tension, stretching, relaxation and fixation of muscles;
• Ballistic - performing fast and sharp exercises;
• Proprioceptive - restoration of mobility of injured muscles after operations and other injuries;

Precautionary measures

1. Before you start training, you need to thoroughly warm up all the muscles so as not to damage them.
2. Stretching should not consist of any sudden movements. They should be done carefully, slowly, and gradually.
3. Breathe deeply and gently increase the stretch itself.
4. Loosen the pressure and pull the muscle less strongly if you are in constant, very severe pain. This will help you not to break the ligaments, since there is no need to cause discomfort to yourself. If they break, you will have to stop training for a while to recover.
5. One way or another, slight pain will be present, it signals that your muscle is simply stretching and developing.

Contraindications for training

• Recent dislocations and fractures;
• Exacerbations and chronic diseases of the joints;
• hernias;
• Spinal instability and severe curvature;
• Vascular diseases such as: thrombosis, thrombophlebitis, atherosclerosis, dilated veins;
• Slopes are prohibited in hypertension;
• Twisting exercises are prohibited for osteochondrosis;
• After strength training, you should not do active stretching.

This Stretch program is practiced for fitness and.

For what articles are given medals:

• 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

• 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

Contraindications

What makes stretching different from other aerobics?