What are stretching exercises called? How does stretching exercise affect health? What distinguishes stretching from other fitness systems

• 1. Static stretching - Static stretching is the most common and recommended. Take the position and hold it for 30 to 60 seconds. Frozen in a pose, you should focus all your attention on the sensations in the muscles. You should feel a slight pulling sensation, but no pain. The main load is directed to the muscles. Gentle effect on tendons and joints. Stretching with your weight, leaning forward. Folds in a vertical position, where the most important thing is to relax and "hang" with the whole weight of your top. Twine, if you are not sitting in it yet, also involves relaxation, but only in the groin, and not in the knees.
• 2. Passive stretching - passive stretching is similar in principle to static stretching. The only difference is that with passive stretching, you don't use your own effort, instead a partner helps you.
• 3. Dynamic Stretching - Dynamic stretching consists of controlled leg and arm movements that gently bounce you within the range of your muscles. It can be either slow (movement with emphasis) or fast movement. It can be all kinds of swings, rolls from twine to twine. An example of a dynamic movement: put the palm as a target and swing into the palm, thus not turning into a ballistic movement. Or do a free swing, but do not throw, but lead the leg. But this, of course, is more difficult than the palm option.
• 4. Ballistic stretch- (Ballistics is the science of the movement of bodies thrown in space.) This is uncontrolled movement, as opposed to dynamic stretching. An example of a ballistic stretch is springy, well-ranged downward movements several times to touch the toes in the crease. Care must be taken to use this type of stretch at the initial stage. It is useful for experienced athletes and dancers.
• 5. Active Isolated Stretching is a stretching technique that localizes, isolates and stretches each individual muscle. This stretching technique can be used to warm up the muscles well both before and after training. It allows you to reduce the load on the joints, increase the range of motion, stretch the muscles and get rid of the "stiffness" that limits the range of motion of the joints and muscles. It is effective to use a clothesline, a belt, a rope rope, a long belt or elastic bandage. With the help of this rope, you can pull the part of the body that you are stretching with your own efforts. Active stretching - when you assume a position and then hold the pose without assistance, solely due to the strength of your muscles. For example, lift your leg high and then hold it in that position. The tension of some muscles during active stretching helps to relax the stretched muscles (antagonists) by mutual balancing. Active stretching increases active flexibility and increases muscle strength.
• 6. Isometric stretching is the alternation of tension with relaxation. Consider the example of twine. Get in correct position on the twine, then lower yourself to a slight pain and strain the muscles of the legs as if you want to go up with the power of only the legs (maximum tension), hold for 20 seconds, then relax the muscles and sit down lower. And so several times.
• 7. Proprioceptive neuromuscular stretch. Although many experts believe that this the best way to increase the amplitude of movements, you can do such a thing only under the supervision of a specialist. In general, this system combines passive stretching with isometric contraction muscles. In one method, contraction-relaxation, the muscle is gently stretched, then isometrically contracted (i.e. contracted against external resistance), relaxed, and stretched again. With another method - "contraction-relaxation, opposite action-contraction" - after relaxation of the "main" muscle, the opposing muscle is contracted, and then the "main" muscle contracts again. For example, if you are planning to stretch the biceps of the thighs, then you must first carefully stretch this muscle group, then contract it, overcoming resistance (yours or your partner). Next, you need to reduce the opposing muscle group (in this case, the quadriceps). For what? According to the physiological law already known to you, this will lead to relaxation of the hamstrings, which means that in the next "circle" you will be able to achieve greater stretching of these muscles. Then the cycle repeats again. Experts do not advise using this technique for those who have had or have heart disease or hypertension.

Most often, static stretching is used, since it is considered the most effective and non-traumatic. Each of these types of stretching exercises is useful in its own way. But it is very important to know in what cases to use one or another type.

In addition to the fact that stretching is an excellent anti-stress therapy that will help you get rid of fatigue and tension, it is the prevention of many diseases of the muscles, blood circulation, and the musculoskeletal system - such as, for example, scoliosis, osteochondrosis. There are two main types of stretch:

• 1. Static stretching
• 2. Dynamic stretching

Their main difference lies in the way the muscles are loaded.

Static stretching involves a fixed stretching of the muscle for 20-30 seconds, until the complete disappearance of any discomfort. It is this stretching that is a priority in recreational gymnastics. There are two types of static stretching: soft and hard. Soft stretching refers to holding a particular position for the necessary time to stretch a certain muscle group. Hard stretching has the following technique: tension-relaxation-stretching.

Dynamic stretching uses amplitude and swing movements; this type of stretching is practically not used in recreational gymnastics. However, it is most effective in professional stretching, when it is necessary to achieve tangible results in a short time.

Distinguish between active flexibility - the maximum amplitude of movement performed due to muscle effort, and passive flexibility - manifested under the influence of external forces (partner's effort, weights, weights). own body). Sometimes factors that negatively affect active flexibility may contribute to passive flexibility (for example, fatigue). The difference between active and passive flexibility is called the flexibility margin. In the ideal case, when the amplitude of active movements reaches the limits of the anatomical mobility of the joints, the values ​​of active and passive flexibility become the same. Passive flexibility is manifested due to the influence of forces outside the body. It depends on the elasticity and length of the muscles surrounding the joint. Active flexibility depends on the same factors, as well as on the strength of the muscles surrounding the joint and capable of performing a movement with one or another amplitude. Thus, a combination of static and dynamic stretch, as well as active and passive flexibility, can give a large number of stretching options:

• 1. Active-static method: the performer independently fixes a certain position and holds it for the required time.
• 2. Active-dynamic method: the performer independently performs dynamic, amplitude movements to achieve a certain position.
• 3. Passive-static method: the performer, with external help, fixes a certain pose or position and holds it.
• 4. Passive-dynamic: the performer, with external help, performs dynamic, amplitude movements to achieve a certain position.

In professional stretching, it is dynamic stretching that is most effective. various kinds. Basically, stretching occurs due to either torso tilts, or hands are used for self-grabbing and further stretching. A small pulsation acts on a relaxed muscle, while stretching it. Thus, a kind of natural vibration is created, which allows you to stretch a relaxed muscle.

Active stretching exercises may include:

• 1. Free, smooth movements separate parts body (tilts, turns, flexion and extension, abduction-adduction, rotation in the joints).
• 2. Static retention of the maximum achieved amplitude.
• 3. Spring movements.
• 4. Mahi.

Passive exercises are associated with overcoming the resistance of stretched muscles and ligaments due to additional forces. This group of exercises can include:

• 1. Movements performed due to the gravity of one's own body or its parts (for example, lowering into a twine).
• 2. Movements performed with the help of other parts of the body (for example, stretching the leg with the help of the hands).
• 3. Movements performed with the help of a partner.
• 4. Movements performed using block devices.

All passive exercises should be performed with great care, slowly and smoothly. Conscious control over the relaxation of the stretched muscles in combination with breathing is extremely important.

Stretching or stretching is a set of exercises aimed at developing flexibility. An additional effect of stretching is a strong relaxation of the whole body. That is why this workout has become widespread and firmly rooted in the schedule of many sports clubs.

Stretching is a versatile workout. It can be done in a group or on your own at home.

Advantages and disadvantages

• increased muscle elasticity and (as a result) less susceptibility to injury, slowing down the aging process;
• improved mobility of ligaments and joints;
• reduction of muscle pain;
• formation beautiful figure due to the greater relief of the muscles;
• the ability to conduct classes both in the hall and at home;
• development of endurance;
• relaxation and stress relief.

Fitness instructors also note the following disadvantages of stretching:

• the need for regular classes, since the progress made is lost very quickly;
• probability pain and injury when the muscle is overstretched.

To avoid negative consequences and get the most out of training, beginners are encouraged to choose simple exercises and increase the load gradually. The optimal number of classes is 1-2 times a week.

Contraindications

Stretching training will go for the benefit of both young girls and ladies of age and men. But, like any activity, stretching has some contraindications.

Beneficial difference of stretching from others physical activity is in the almost complete absence of contraindications. Doctors are convinced that proper stretching will benefit everyone who is allowed to do general physical training. For this reason, its elements are included in the rehabilitation program after injuries and in the plan of exercise therapy.

Consultation with a doctor before starting training is recommended in case of:

• muscle and joint injuries;
• severe curvature of the spine;
• osteoporosis;
• hernia;
• diseases of the cardiovascular system.

Stretching at home and in the gym

There are two types of stretching. Dynamic stretching involves sharp movements with a large amplitude (for example, swings). In this case, the muscles are stretched quite strongly and quickly. Such training is allowed only for trained people.

Static exercises are performed at a calm pace without sudden movements. For most of the session, the muscles remain stretched and immobile. It is this type of stretching that beginners need.

In the schedule of fitness clubs, you can find different classes dedicated to stretching. These include training for special simulators and pair work. Stretching with a partner is very effective - the weight of the body is used as weights and helps to stretch better.

Many are interested in whether a beginner can master stretching at home. Experts are convinced that, subject to all the rules a complete workout can be done on your own.

How to prepare for stretching and not get injured during the session?

1. One of the most important conditions is the preliminary warming up of the muscles. It will prepare the body for work and increase the effectiveness of stretching. Just 10-15 minutes of exercise at a fast pace is enough. Think back to gym class at school: running in place, jumping and turning are perfect.
2. Stretching is fully characterized by the saying “less is more”. It is always better to perform fewer movements, but to do them better. The same applies to the frequency of classes. If on full workout there is not enough time, it is worth doing at least a few exercises.
3. All elements must be held for 30-60 seconds until the muscles are completely relaxed and a pleasant sensation appears. If, after this time, the primary pain has not gone away, then the stretch was too strong and must be weakened. Work to overcome muscle pain, no need.
4. During the exercise, you need to breathe deeply and evenly. Holding the breath, which often facilitates the execution of movements, is prohibited. Start each new exercise with a breath.
5. Try to focus on those parts of the body and muscles that you are stretching. This increases the effectiveness of classes and reduces the trauma of stretching at home.
6. Wear loose clothing and comfortable shoes. Many people like to stretch barefoot.

Lesson Example

A standard stretching workout should include elements such as a warm-up, direct stretching exercises, and a cool-down. After warming up, you can start stretching.

1. Stand up straight, raise your arms and stretch up, lifting your shoulders and chest.
2. Place your hands behind your back and clasp your fingers. Pull in your stomach and bend down. While performing this movement, breathe evenly and gently move your hands back.
3. Standing straight, bend your knees slightly. Bend over and try to touch the floor with your palms. After that, try to straighten your knees as much as possible.
4. Straighten up and place your legs apart. Pull in your belly and lift it up slightly. chest. right hand put on the right thigh, and raise the left above the head. Forcefully stretch your left hand to the right. Repeat on the other side.
5. Put your feet wider than your shoulders and sit down. Fix your palms on the floor. glide right foot to the side and bend your left leg. Control your feet during the exercise: they should touch the floor surface with the entire sole. Repeat the movement with the other leg.
6. Lie on the floor and bring your knees to your chest. Then alternately straighten your legs up.
7. Staying on your back, pull your knees up to your chest. Grab your feet with your palms and try to straighten your legs.
8. Sit on the floor and cross your legs. Turn your head left and right so that you can see your shoulder.

You will find a greater variety of stretching exercises in a separate article: "".

After the stretching is completed, take a few minutes to cool down. Lie down on a flat surface and try to relax completely. Relieve tension from different parts of the body one by one. Relax your toes first, then your feet. Slowly move up to the neck and head.

You can do stretching yourself at home using special exercises.

Regular stretching allows you to create flexible and beautiful body. It is quite possible that it will not be possible to stand on the bridge or sit on the twine after the very first lessons. But results such as improved posture, reduced stress and the disappearance of back pain will be noticeable immediately.

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 joint plasticity and stretching. deep muscles. Stretching is integral part complex recreational gymnastics, is included in the anti-cellulite program, and in addition, it is necessarily used during the training 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 kinds stretch marks and their combination involved in the process are almost all muscle groups.

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's just as nice to do it 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

Before making the final choice in favor of stretching, you must understand exactly what benefits it will bring to your body. So:
stretching is able to have a stimulating effect on the circulation of lymph and blood in the body;
stretching exercises that are included in the final part training session, allow the muscles to recover due to the return from the contracted state to the original length (at rest);
Stretching exercises help the muscles to relax. With their help, you can reduce all kinds of pain caused by nervous tension or stress;
stretching can slow down a number of processes associated with aging;

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. Save stable position when doing exercises.
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. Optimal time for training - immediately after walking or some other form aerobic workout, i.e. after loading. In addition, since stretching has the property of removing 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

There are 5 types of stretching:
Static stretching suggests quite slow motion, during which you need to take a specific pose and hold it for 10-30 seconds. Muscles that are stretched can be tense constantly or occasionally. In general, this is the classic version of stretching, from which this whole direction of fitness has gone. Static stretching is the most effective for strengthening and stretching muscles.

slow stretching – great option for a warm-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, you need to linger for a few seconds in highest point stretching.

Ballistic stretching (in other words, mahi) is active view loads. 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

If you're only going to be training to keep fit, three to four times a week will suffice. If you want to remove some figure flaws, show more diligence, and everyday exercises will help you achieve the desired result.

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. 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.

Who and when invented stretching, is not exactly known. It is only known that for many millennia people have used the knowledge that there is a certain relationship between the state of the outer covers of the human body and his mental and physical health. Ancient healers quite successfully healed many diseases by affecting the skin, muscles and joints of the patient.

Similar methods were practiced in ancient China, and were also used by the Maya and Indians. Indian yogis. Long before our era in India, Egypt, Greece, Rome for treatment and preparation for sports the most various ways massage and physical exercise, such as stretching, straightening muscles, light tapping in combination with proper breathing exercises.

These manipulations were very effective in relieving tension and pain in the muscles, improved blood circulation, accelerated metabolic processes in the vertebrae and joints, corrected spinal defects, etc. Similar methods were also used by chiropractors in Rus' and grinders in the East.

What is the purpose of stretching

Currently, stretching (from the English. stretching- stretching) is one of the types fitness, aimed mainly at stretching all muscle groups. However regular classes Stretching not only makes the muscles more stretched and elastic, but also has a beneficial effect on the entire body as a whole: the condition of the joints improves, the deposition of salts decreases, flexibility appears, coordination of movements and blood circulation normalize. On a psychological level, stretching can calm nervous system and significantly improve mood, give self-confidence, cheer up.

What are its advantages

1. Stretching does not take much time.
2. Increases lymph flow throughout the body.
3. Muscles are made flexible and elastic, providing a good blood flow to them.
4. The joints become more mobile, which prevents the deposition of salts.
5. During training, it develops correct breathing which is an excellent prevention of many diseases.
6. Removes physical and psychological stress.

What does it look like

Stretching involves regularity. It is not recommended to make sudden movements that can lead to injury. You need to stretch as much as you can and increase the load as you get used to it. Having taken a certain position, you need to linger in it for 10-20 seconds in order to wait for the disappearance of the slight tension that arose during the exercise. Back in initial position you need to relax your muscles. You should also pay attention to breathing: you need to breathe slowly and evenly, try not to hold your breath. Inhalation is done through the diaphragm, and exhalation through the stomach.

Types of stretching

Stretching is divided into several types:

• A) static- the safest, used in yoga. The execution time of each exercise with delays ranges from 10 seconds to several minutes;
• b) passive- similar to static, but here instead of your own efforts, the help of a partner is used;
• V) dynamic- used in warm-ups of any type of fitness, performed at a fairly slow pace, involves stretching the muscles to the maximum length;
• G) ballistic- not used in group classes, as it is quite traumatic. The method is based on the strength and weight of the body, the movements are quite sharp and uncontrollable (for example, swinging the legs);
• e) active isolated- the method is aimed at stretching each muscle separately;
• e) isometric- alternates tension with muscle relaxation;
• and) proprioceptive neuromuscular stretch- a kind of combination of passive and isometric stretching, requires the help of a partner. This type is not recommended for those who have had or have heart disease and hypertension.

Who is stretching for?

This type of fitness is suitable for people of any age and even pregnant women. There are practically no contraindications, except for some inclinations that are not recommended for people suffering from hernia And hypertension.

Where and how much to do stretching

You can work out in the gym under the supervision of an instructor, and on your own at home, using video tutorials or online master classes. However, in both cases, it is necessary to follow all the recommendations in order to achieve the desired result.

There are no special restrictions on time, most often stretching is done two or three times a week for an hour, giving each exercise 10-30 seconds. If you work out at home, classes can be divided into morning exercises in the form of 15-minute gymnastics and evening exercises to stretch your muscles after a hard day's work. If possible, spend 20-30 minutes daily to achieve the desired effect as soon as possible.

Some Helpful Tips

1. It is not recommended to reach for "dry" muscles, it is necessary to do a warm-up and warm them up.
2. Never bring the muscles to the state of pain. All you should feel is a slight tension in the muscles, but not pain.
3. If you stretch each muscle separately, concentrate only on it, do not be distracted by extraneous thoughts.
4. Watch your breathing, breathe deeply and evenly, as the muscles must receive oxygen in sufficient quantities.
5. When performing any of the exercises, try to take a stable position in order to avoid falls, injuries and torn ligaments.

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 muscle stretch marks. The word itself (in English language"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 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 cores, hypertensive patients, very elderly citizens and those who are stretched along different reasons inaccessible (for example, 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, provided correct execution all techniques and a smooth transition from entry level to the 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 extremely effective method stress management)
• 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).

Extremely important point in training is proper breathing. 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 costs, this allows you to get rid of excess weight.

on the contrary, 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.