All about stretching. Stretching. Stretching types. Benefit, harm

A good stretch means that a person is young and healthy, so different directions to develop it are popular. Among them, stretching can be distinguished, which positively affects the figure and condition of the whole organism.

What is stretching?

A subspecies of fitness, which includes exercises that help stretch muscles and ligaments, is called stretching. They use it as a separate direction and as an addition to the main sports complex of fitness or aerobics. When figuring out what stretching is in fitness, it should be indicated that this direction is used to train professional athletes and is included in recreational and therapeutic gymnastics. This discipline involves alternating tension and relaxation of the muscles, which will help to quickly relieve tension and restore strength.

Why is stretching useful?

Stretching has a number of useful properties, which determines the popularity of this discipline. Regular exercise helps to develop flexibility, become slimmer and more plastic. Improves posture, circulation of lymph and blood. The benefits of stretching for women are to tone muscles and slow down the aging process. Special exercises have a relaxing effect on the muscles, helping to cope with pain and tension. Stretching is used to prepare the body for increased physical activity and, conversely, to relax after a workout.

What is better stretching or yoga?

Many asked this question before choosing the right sports direction for themselves. Yoga cannot be called just a sport, since it is a whole philosophy that includes physical and spiritual practices. Stretching and yoga, the difference between which is significant, are similar to the presence of stretching exercises performed at a slow pace. As for the popular spiritual practice, it uses different exercises, complemented by meditation. In addition, yoga is aimed at working out the whole body, and stretching stretches the muscles separately.

What to choose, stretching or Pilates?

In the next version of the comparison, two directions met, which are similar in that almost all exercises are performed slowly. The first reason regarding how Pilates differs from stretching is due to the fact that the first type of training helps to develop strength, speed and flexibility. With regular training, you can improve the functioning of the whole body. Pilates, like yoga, develops the whole body, not individual muscle groups. Even women in position can do it.

What is the difference between callanetics and stretching?

There are many differences between these areas, so callanetics is a fitness gymnastics based on performing static exercises to stretch and contract muscle fibers. Stretching is a complex for stretching muscles, using static and dynamic exercises. Callanetics is a mixed sport that includes dance moves, yoga elements, and others.

Types of stretching

There are several classifications, so depending on the load on the muscles, soft and deep stretching is distinguished. The first option involves stretching the muscle to its usual length (one movement is performed within 40 seconds), and the second leads to their stretching to a larger size (one movement is performed 1-5 minutes). There are varieties of stretching that differ in the way the exercises are performed:

Stretching - exercises

In order for training to bring only benefits, several important rules must be considered. Stretching classes should begin with a warm-up aimed at warming up the body. With its help, you can make the muscles flexible and elastic, which will significantly reduce the risk of injury. It is best to choose an aerobic activity, such as walking in place or jumping rope. Choose exercises for the main workout that will work out the main muscle groups.

Stretching stretching involves holding each position, at maximum load, for 30-60 seconds. It is important to consider that the feeling of discomfort is acceptable, but not to the point of pain. Each element is performed 3-4 times. Do not forget about breathing, which should be calm and even. If dizziness, a burning sensation, muscle spasm and an incomprehensible crunch appear, then the training should be stopped.

Stretching - exercises for beginners

If a person has not previously engaged in stretching, then it is necessary to approach the selection of exercises carefully. Start from the minimum to develop the body to the maximum, avoiding injury. Stretching for beginners can include different types of inclinations that are performed from a sitting and standing position. It is recommended to change exercises periodically to see progress.

Stretching for weight loss

Stretching has a complex effect on the body, helping to cope with excess weight. For those who are interested in whether it is possible to lose weight with the help of stretching, you should know that it strengthens and develops muscle fibers, contributing to the displacement of fat and improving body relief. Stretching helps to cope with cellulite, as the outflow of lymph is normalized. It also has a positive effect on the condition of the skin, which will not sag.

Nutrition during stretching

Whatever sport a person does, proper nutrition is of great importance, otherwise discomfort, health problems may occur, and if training is intended for weight loss, then there may not be a result. Water balance is of great importance, so you need to drink at least two liters of fluid per day. In the information regarding stretching - what is it, it was indicated that muscle elasticity is important, and for this you need to include fatty acids in your diet, which are found in fish, nuts, vegetable oil and avocados.

The menu should contain foods rich in vitamins, and fresh vegetables and fruits are best suited for this purpose. It is recommended to minimize the amount of salt consumed, which makes the ligaments stiff. You also need to give up sugar, which can easily replace honey. Many are interested in whether it is possible to eat after stretching, and so trainers recommend eating food no earlier than an hour after class.

What to go for stretching?

Since training involves stretching the muscles, it is important to choose the right clothes. It should be not only comfortable, but also not interfere with movements. Stretching clothes should stretch well, for this, pay attention to the composition, which can include 80-90% natural thread and 10-20% elastin or polyester. As for shoes, they should be soft, for example, they can be ballet flats, Czechs or sneakers, but you can just practice in socks.

Stretching - contraindications and restrictions

In order for classes to be useful and not harmful to health, it is necessary to take into account possible limitations. If a person has osteochondrosis of the spine, then twisting in this area is prohibited. Power stretching is undesirable during menstruation. Temporarily postpone the training should be with an increase in temperature, fractures, scoliosis, immobility of the joints and viral diseases. The harm of stretching will affect people with frequent dizziness, various mental illnesses, problems with internal organs and with oncology.

To find out stretching - what it is, one cannot ignore the existing contraindications, in which training is completely prohibited. These include the presence of acute injuries and inflammatory processes in the muscles and spine. You can not train with joint problems and serious ones. Stretching is contraindicated in diseases of the cardiovascular system, thrombosis, arthrosis, osteoporosis, hypertension, hernias, hematomas and fractures.

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 tissue. 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, leaning 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

Everyone who plays sports at least occasionally knows how important it is.

It develops flexibility, strengthens tendons, improves blood circulation and, of course, helps to avoid injuries during active workouts in the gym.

It is indispensable for people suffering from diseases: it relieves pain, improves posture and heals the body as a whole, increasing endurance and coordination of movements.

In this article, we have prepared for our readers 10+ first stretching exercises for beginners at home, as well as brief recommendations for their correct implementation.

Stretching for beginners for every day - the basic rules of stretching

The main advantage of stretching is its absolute accessibility - you can train with equal success both in your own apartment and in the gym without special expensive equipment.

All you need is time, desire, comfortable clothes made from natural fabrics that do not restrict movement, and knowledge of the basic rules.

Here are the main ones:

1. If you have chronic diseases, before starting classes, consult your doctor for contraindications. Their list is small, but people with high blood pressure and joint diseases are not recommended to perform active stretching.
2. The nature of the exercises depends on your height, weight and physical fitness - consider these factors when choosing a training system, and remember that you should not endure pain - discomfort will not have a positive effect on the results, but will only worsen the situation.
3. Before class, always do a warm-up workout - forward / backward bends, circular rotations with your arms, head, pelvic area, walk or run in place.
4. Determine the initial level of your physical fitness and increase the load gradually.
5. To get the most out of your workout, hold in each position performed for thirty seconds, gradually increasing the time to a minute or more.
6. Focus each exercise on a specific part of the body. To do this, divide the complex into blocks for different muscle groups.
7. Learn to breathe correctly: inhale before starting the exercise and do not hold your breath during the exercise. Restore breathing balance in between sets.

Tip: before starting individual lessons, ideally, it is better to take two or three lessons from an experienced instructor - he will help you avoid basic mistakes and suggest the correct execution of movements.

5+ main types of stretching

It consists of swinging arms, legs, lunges, lifting on toes and running in place, which allows you to qualitatively prepare the body for physical exertion.

Tip: a set of stretching exercises for beginners at home is convenient to perform, accompanied by training video tutorials.

Stretching for beginners at home - 10+ basic exercises with photos step by step

Leg exercises

Magic feet.They work out the femoral and tendons.

Stand straight, place your feet shoulder-width apart, raise one limb and perform pendulum-like movements with it left and right, increasing the amplitude.

Keep your back straight. Do each exercise for a minute and a half.

Side lunges.They work out the gluteal muscles and the inner surface. The body position is similar to the first exercise, the hands are located at the waist.

Take a wide step to the right to the side, while bending the leg at the knee, transfer the weight of the body to it.

Stop briefly to feel the tension in the muscles of the left limb. Repeat the exercise on the second leg.

Cross leg swings.Improve balance and coordination of movements. Stand up straight, feet shoulder width apart.

Straighten your arms forward perpendicular to the floor, palms down. Alternately raise your legs so that the toe of the left foot touches the tips of the fingers of the right hand and vice versa. Start with ten repetitions for each leg.

Back exercises

Leaning forward.They also work on the back of the thighs. Stand up straight, then lean towards the floor and reach for your feet, keeping your knees straight.

Your goal is to touch your feet with your palms. Repeat the exercise 5 times.

In the second version of this exercise, stand up straight, clasp your hands in a lock above your head and lower them to the back of your head.

Perform 10-15 torso forward bends, keeping your legs and back straight.

Now we bend forward from a sitting position. This exercise is indispensable for saving.

Sit on the floor, spread your legs as wide as possible. Inhale deeply, straighten your back. As you exhale, lean forward with your arms outstretched.

At the lowest point for you, linger for half a minute and return to the starting point. With a perfect stretch, you should touch the floor with your chest.

Hand exercises

Compass.Works out the muscles of everything.

From a standing position, spread your arms to the sides to shoulder level and perform circular movements clockwise and counterclockwise 20-30 times, gradually increasing the radius.

Scissors.Helps maintain flexor muscle tone. Hands are positioned similarly to the exercise described above.

Within a minute, perform simultaneous limb swings, similar to the movements of scissors - the right hand moves towards the left and vice versa.

Putting hands behind the head.Strengthens the extensor muscles. Raise your right hand, bend at the elbow and bring it behind your back, holding it with your left below the elbow.

When you feel tension in, hold for 30 seconds, return to the starting position and repeat the exercise on the other hand.

Exercises for the abs

Lie on your stomach on the floor. Bend your legs at the knees. Raise your body and wrap your arms around your ankles.

Flex your spine as much as possible and keep your balance. Touch the floor exclusively with the abdomen.

Stand up straight, feet shoulder-width apart. Bring your hands into the lock and raise above your head. The area and buttocks is tense.

Begin to perform smooth tilts to the left and right, lingering at the lowest point for each side for 30 seconds. Thus, the spine is perfectly stretched.

The next stretching exercise for beginners is performed from a sitting position. Sit on a chair with a back.

Keep your back straight. Turn the body, trying to touch the back of the chair with your hands.

Hold for 20 seconds and return to the starting position. Perform the exercise 5 times on each side.

Exercises for the pectoral muscles

Bridge- This exercise, familiar from physical education lessons, works out and tones both the pectoral and femoral muscles at the same time.

Lie on your back on the floor and bend your knees. Place your heels as close to your buttocks as possible.

Raise your hips high, keeping your forearms pressed to the floor.

Once at your highest point, inhale deeply, exhale, return to the starting position and repeat the exercise five times.

From a standing position, lean forward. Place your left hand at a distance of half a meter from the feet.

Take your right leg back, raise the arm of the same name, while feeling how the body turns to the right.

Repeat the exercise 5-10 times on each side. It stretches beautifully and improves overall balance.

The next exercise is the final one in the stretching complex for beginners. Get down on your knees and tighten your abs.

Stretch your arms forward parallel to the floor. Tilt your head back, take your torso back, while bringing your shoulder blades together.

Lock in at the limit and take five deep breaths. Return to the starting position, repeat 5-10 times.

Tip: in the early stages of training, the most important thing for an unprepared and untrained body is not to exceed the load and not perform exercises with a feeling of pain. Increase the amplitude and the number of repetitions gradually so as not to get injured.

With regular stretching, muscles and tendons will always be in good shape, the condition of blood vessels and general blood circulation will improve, and mood swings will become less pronounced.

Sports loads help to relax and tune in to a calm wave.

Positive changes will be noticed by those who are actively engaged in proper weight loss - stretching is recognized as the most natural way to get rid of body fat.

You will find a few more exercises that you can perform after mastering the basic technique in the article.

And to make the set of stretching classes for beginners as comfortable and understandable as possible, we have prepared video tutorials at home, which you can watch below:

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;
• Warming up and stretching.

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.

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 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.