Efficiency of stretching: reviews. Lessons of stretching: stretching exercises and flexibility

Today it is fashionable to be beautiful and healthy, to have a slender body, so playing sports is so popular. There are different types of exercises that pursue different goals. For example, some help increase endurance, others help build muscle, others develop flexibility. Stretching refers to those kinds of aerobics that stretch the body, make it plastic and flexible. After all, his basic exercises are stretching and flexibility. Therefore, we will talk about this fashionable sporting direction.

Clothes for trainings

Stretching exercises are suitable for every person, since neither age, nor weight, nor features of the figure, nor initial flexibility matters. Regular training will do the trick. And the best clothes for sports are modern thermal underwear, which does not constrain movements and sits like a second skin. Buy this is not difficult, it will be found in every store sports goods or things for outdoor activities. An excellent choice of it is on the Internet, in Sportsafe stores, Alpindustria, Guahoo.

Of course, you can confine yourself to usual comfortable clothes: a swimsuit, tights, shorts and a vest, top and elk. The main thing is that things do not restrict movement and drag along with the body. Therefore, the fabric must be elastic, with an admixture of natural fibers (completely synthetic things do not fit, because they can not absorb sweat). It is desirable that the outfit tightly fit the body: it's easier to see the result achieved.

Separately, I want to say about underwear. Preference for models of classic cut, rather than thongs or bikinis, without decorative elements and laces sewn from natural fabric. Bra - sports or a model without pits. Give up jewelry, jewelry, take off your shoes. Do better barefoot or ballet.

What do stretching lessons do?

First of all they raise the mood. But this is not all that you can get from class. Stretching improves the circulation of lymph and blood flow, restores muscles, relieves the pain that has arisen as a result of nervous stress and stressful situations. Training can slow the aging of the body as a whole, maintain the elasticity of tissues and muscles, improve posture. But the positive effect will be only if you do the right thing, observing the precautions, increase the load gradually.

A few nuances

Performing stretching exercises and flexibility, it is necessary to take into account such nuances:

• Stretching can be as long as there is no pain.
• While stretching, hold the pose, but it is forbidden to spring.
• It is necessary to breathe properly, not to delay or accelerate the rhythm of inspiration and exhalation.
• The best result will be if stretching exercises are performed after physical exertion.
• During the stretching, it is necessary to follow the sequence, that is, to strain and relax alternately the muscles. This relieves fatigue, restores strength.
• Do not stretch, if there are contraindications, so before the start of training, you should visit the attending physician and be fully surveyed.

Only in this case, after stretching, you can leave the best reviews. Otherwise, classes will not give you pleasure, but will cause pain.

Stretching - not aerobics

Stretching can not be called aerobics in the truest sense of the word. After all, aerobics was born in the west and is aimed at combating obesity, is associated with the formation of a slender body with ideal parameters. The tradition of stretching the body originates in the east, and its goal is to improve the body as a whole. Elements of it take place in yoga and martial arts. Stretching exercises will enable a person to sit comfortably on the twine, increase the plasticity of the hands, legs, neck, back, joints. That's why without him there can not be gymnastics.

Stretching (stretching) and its types

For today, there are five types of stretching. Let us dwell in detail on each of them.

• Static. It implies rather slow movements, during which you should take a certain position of the body and hold it for twenty or thirty seconds. Muscles can be kept in suspense all this time, and you can relax from time to time. This species is considered classic, but also the most effective for strengthening the whole body.
• Slow stretching (see photo below). Optimal for warm-up, as it is performed at a very calm pace. But it allows you to stretch the body to the maximum possible values.
• Pair stretching assumes that the exercises are performed in tandem with another person who acts as a counterweight, and has an opposition.
• Dynamic stretching, which assumes smooth, springy movements at a slow pace. At the end of training, it is necessary to stay in the position of the greatest stretch for a couple of seconds.
• Ballistic stretching or swinging is an active training, during which hands and feet, trunk (folds, slopes) are involved. Movements are sharp, fast, frequent. During such stretching (the reviews confirm this), the body parts are effectively elongated for a short time.

What do people say?

Many people are happy after stretching: the reviews tell us that they not only improved the flexibility of the body, but also became brighter, more energetic and even lost weight. Somewhere the stiffness disappears, the movements become easy and smooth. But the most important thing is that a person, having reached a new limit, begins to believe in his own strength, to be proud of himself. And this is the strongest motivation for further growth. In addition to this, stretching (photo can be seen in our article) is a good base for other sports, where dexterity, flexibility and endurance are important. But if a person does not plan to do sports at a professional level, then for himself he will do very well for himself anyway, taking up stretching his own body.

First steps

Before we teach the stretching lessons, we want to give the beginners a couple of tips. First you need to set a goal. It can be simple maintenance of a figure, growing thin, development of flexibility. And then calculate the number of training sessions. For example, to support the body in tone and form, three or four times a week is enough. To combat excess weight, daily exercises are recommended. You can train at any convenient time and in any place. Optimal exercise after charging or after training by another sport (when the body is warmed up).

To begin with, it is recommended to repeat each exercise two or three times, keeping the pose to five seconds. Over time, the retention time and the number of repetitions increase. But each lesson should not last longer than thirty minutes, while you should listen carefully to yourself. And the most important thing: you need to train regularly, keeping a good mood.

Doing exercises

So, the training is over: how to train, we already know, comfortable clothes for classes are chosen. It's time to start a stretching lesson.

We do an exercise for the neck. It is necessary to stand upright and put your feet to the width of your shoulders. Place your right hand on your waist, wrap your left arm around your head and lean to the left. It is necessary to withstand fifteen to twenty seconds and return to the starting position. Now it's time to change your hand. The number of repetitions is eight times.

For the back. Lean against the wall with your back and lean against your hands. Now slowly sit down, sliding your hands down, but the back should remain straightened. Hold the position for twenty seconds, repeat five times.

Stretch your arms and legs. It is necessary to stand on all fours and straighten your arms. Now pull forward your left hand, and take your right leg back. Keep the limbs parallel to the floor. Hold in this position for at least ten seconds and change your hand to the right, and your leg to the left. Repeat each exercise six times.

For the abdomen. Lie on your stomach, bend your legs and grasp your ankles with your hands. Now lift your legs, feel the tension in your lower back. Soak twenty seconds, rest a little and repeat seven more times.

Instead of an afterword

To test the effect of stretching, read responses are few, you must at least try to do the exercises for a while. And only then make sure that this is a very good training, which has a beneficial effect on all muscle groups and joints.

Stretching the body is suitable for everyone and has only positive moments. After all, stretching exercises are as close to natural movements as possible, so they do not even cause even the slightest inconvenience. Good luck in all your endeavors!