Stretching for beginners - what happens and where to start? Stretching exercises, or grow a muscle big and very big.

Stretching- is one of the most important parts of training. Having elastic and well stretched muscles you will be able to move easily, and also any physical activity will give you great pleasure. As the saying goes: "Where flexibility ends, old age begins."

Content

What is stretching

The action itself is stretching and lengthening your body and limbs. This allows you to gain and maintain the necessary level of flexibility, on which the mobility of both the body as a whole and one or another joint individually depends. The stretch program at its core is flexibility training.Here are some examples: hamstring and calf stretch, triceps stretch, and.Flexibility training is widely used to improve overall joint mobility. The purpose of stretching is precisely to improve mobility by keeping the joints in good shape. Research has shown that regular stretching significantly improves joint flexibility. However, it should be noted that inadequate or improper stretching can cause ligament damage. There is a special concept of "functional range of motion", which involves the development of flexibility sufficient for a particular sport (or a particular exercise) and without compromising the joints and ligaments.Stretching can be practiced regardless of age, gender or the degree of flexibility of your body. Stretching exercises should be included in your daily training program, whether you train every day or once a week. There are many simple exercises that you can do while watching TV, working on your computer, or getting ready for bed.

Sit on the floor with your legs straight in front of you. Bend the right leg at the knee and rest the right foot on the inner surface of the left thigh as close to the pelvis as possible. Place your palms on the floor on both sides of the left leg. Bend down towards your left leg as low as you can until you feel a slight pain from the stretch. Try not to bend your left leg at the knee. Bending down, try to reach the left foot.

Lie on the floor, stretch your arms along the body, lift your chin up. Lift your right leg up and grab it from behind. Hold it in this position for about 30 seconds. Gently pull the leg to the chest alternately forward and backward 50 times. Repeat the same with the second leg 50 times. At the same time, do not tear your head off the floor, your chin looks at the ceiling.

While inhaling, grabbing your legs with both hands, slowly raise your head towards your leg. Stay in this position for 1-2 breaths and exhale, and as you exhale, lower your head to the floor, relax and lower your leg. Repeat exercise 2-3 times, changing legs.

Get into Head Down Dog Pose. stretch your back well. Take a step forward with your right foot so that the foot is between the palms. Stretch your left leg. Then turn the body to the right and lift right hand up. Stay in this position. Feel the stretch in your arms and obliques. Slowly return to initial position by doing the exercise in reverse order. And repeat for the left side. Do 6 times for each.

Butterfly exercise is a type of stretching of the muscles of the groin and legs. To do this, sit on the floor, connect the legs of the foot to the foot and grab your toes with your hands. Perform "breeding" of the legs to the floor resting your elbows on your legs. This exercise is considered the easiest to stretch the groin muscles.

Take a seated position. Straighten your back. Stretch your legs forward. Tilt your body forward and stretch your palms towards your toes. Reaching for your socks, linger in this position for a few seconds. Take a starting position. Raise your right leg as high as you can and grab onto it with your hands. Stretch in such a way that tension is felt in the muscles of the back and hamstrings. Do the same with the left leg. When performing the exercise, you should not feel pain.

In a previous article, scoliosis exercises were considered.

• Never stretch before strength training. No matter how intense your warm-up is, it is not enough for deep “warming up” of the ligaments. "Cold" ligaments are always rigid and inelastic. Stretching such ligaments means going straight to injury. Imagine a toffee: if you just took it out of the refrigerator, then when you try to bend or stretch it, it will break. But warm it up, and the toffee will become like plasticine.
• The most vulnerable are the small muscles. That is why first you need to stretch large muscle groups- Chest, back, hips. This will also increase blood flow to the small muscles.
• Dosage. You should feel a pleasant stretch in your muscles. Do not reach the pain threshold!
• Pace. Make smooth transitions. Slowly move from stretching one muscle group to another.
• During the warm-up, stretching exercises should be done dynamically, reaching the maximum stretch several times and immediately returning back. Stretching after training, on the contrary, should be done statically. Stay in the maximum stretch position for 15 to 90 seconds. One stretch per muscle group is enough.
• Don't hold your breath! Instead, breathe deeply. Deep breathing promotes muscle relaxation, and this helps stretching.

Video

Stretching for legs

Leg stretch

The previous article covered:

Good day to all beginners and actively continuing! Today we will get acquainted with such a phenomenon as stretching and stretching exercises. After reading the article, you will find out how muscle pulls are useful, what mistakes are made when they are performed, and most importantly, how to properly relax your muscles.

So, everyone clung to the blue screens, we begin.

Stretching exercises: what, why and why

According to statistics, most people who visit the gym/fitness rooms do it unconsciously. Those. they come in, upload their daily training program into the brain, and complete it on autopilot. Due to the fact that the main scourge of modern society is a total lack of time, usually there is no time at all for various preludes in the form of a hitch and muscle stretching. And really, why waste your precious time on some kind of utility room - stretching exercises, because muscles definitely won’t grow from this, and everyone knows this. This philosophy is typical for most trainers and fitness ladies. Moreover, I constantly encounter her in my rocking chair. Is this correct, and what place should the “utility room” occupy, we will talk further.

If you have ever watched the training of professional bodybuilders (at least through youtube), then you probably noticed that they pay a lot of attention to the correct “rolling” into training process. Those. they perform various pulling exercises which, it would seem, have nothing to do with bodybuilding. So why is this happening? Maybe the pros know some secret, a secret? Rather yes than no.

So, stretching (stretching) is a set of specialized exercises aimed at developing muscle flexibility and joint mobility.

The main types of stretching are:

• static - stretching the muscle at a certain point and holding it in that position;
• PNF stretch - you stretch and contract the muscles;
• passive - the partner helps (participates) in stretching;
• active - stretching without assistance;
• ballistic - you use bouncing to force the muscles into a deeper tension;
• dynamic - you stretch the muscles in a controlled movement with increasing speed.

Note:

At first, use only the static stretch type.

Stretching exercises: the main benefits

The main benefits of muscle stretching include:

• increased flexibility, muscle strength and endurance, joint mobility, range of motion, sense of body control;
• increasing circulation by sending oxygen and blood to the muscles;
• extension muscle mass and strength by stretching the fasciae (connective tissue covering muscle, tendon, nerve and bone).
• injury reduction (acceleration of their healing) And ,
• removal of muscle and joint tension (clamps), liberation of muscles;
• blood flow contributes to the washing out of decay products and the mood of the muscle for a new approach;
• makes doing strenuous activity easier way muscle preparation.

Note:

Slight stretch causes a slight increase in temperature muscle tissue, which in turn increases the fiber rupture threshold. It also improves the function of energy-generating enzymes, which are very important during training, because they give the human body more energy for exercise.

As you can see, stretching provides many benefits, both short-term and long-term. Intermediate conclusion: stretching exercises (done properly) are the most effective way to fully connect your mind and body (to establish a neuromuscular connection), and therefore must be included in the .

Stretching exercises: theory

Now let's look at the main calculations regarding stretching.

No. 1. Stretching muscles does not release growth hormone

No, it is not an activity that triggers synthesis, but it prepares the whole body well for such release exercises.

No. 2. Stretching helps fight hardening of the arteries

Scientific studies have shown that prolonged stretching (in the form of yoga) with moderate aerobic exercise and diet control, can lower cholesterol levels and significantly reverse hardening of the arteries in adults (before 20% regress) if they have a similar disease.

No. 3. New research and new rules

Many trainers say that there is never too much stretching. However, the results latest research show that athletes active species sports (football, basketball, etc.) immediately before the game should not perform long stretching procedures, because. this temporarily slows down muscle activation. long stretch (near 20 minutes) reduces strength for up to one hour after stretching and slightly attenuates muscle activation.

Now let's delve a little into science and figure out how stretching affects muscle growth?

Undoubtedly, professional bodybuilders know many secrets in building impressive volumes, and one of them is stretching. She plays important role in the formation of muscle mass and here's why.

Every muscle in your body is encased in a special sack of tough connective tissue known as fascia. It is important to keep the muscle in place.

Not many people know, but fascia can hold back muscle growth. Just imagine the situation - you are actively working in the gym, eat plenty of food, your muscles want to grow, but they do not have such an opportunity, something is holding them back. And this something is a rigid fascia that does not allow the muscle to expand. This phenomenon can be compared to squeezing a large chest pillow into a small pillowcase.

Conclusion: Muscle size will not change no matter how well you train or eat. the connective tissue around your muscles is highly compressed.

The best example of this phenomenon is the calf muscles. The calf is simply riddled with fascia, thanks to doing a lot of walking work and heavy lifting duties. It is because of the "clogging" on the fascia that many athletes cannot develop impressive calves. The way out in this situation is stretching exercises.

In the process of stretching (under certain conditions) You can stretch the fascia and give the muscles more room to grow. Now I will give out one of the main secrets of bodybuilders - the key to effective stretching of the fascia is. The best time to stretch is when your muscles are as engorged as possible. In the process of extreme pumping, the muscles press on the fascia (from the inside, as if bursting it). At this time, you seriously increase the pressure on the fascia, which can lead to its expansion.

Note (secret secret):

One of the main reasons that Arnold Schwarzenegger had an incredibly developed chest was that he ended her workout with dumbbell sets - an exercise that accentuates the stretched position of the pectoral muscles. He bombed his chest in pumping mode (filled her with blood) and then laid down on horizontal bench and did the wiring, keeping the stretch in the lower phase. This allowed him to acquire XXXL-sized breasts :).

Fascial stretching is somewhat different from the usual, but it is it (the first) that gives the most impressive results. When you stretch the fascia, you should feel powerful pulling pains and pressure - this is the muscle working against the fascia. Make sure you are not stretching in a way that will cause your muscles to tear or cause injury.

You will quickly learn to feel the difference between good and bad stretching. The main rule here is a stable stretch, and not a feeling of acute pain. Hold each stretch for at least 20 before 30 seconds. This will give you time to "engage" the fascia in the area.

Note:

Remember, if the muscles are not “pumped”, then the stretching will proceed easily and calmly, otherwise the stretching will be quite difficult.

To sum up the whole bullshit part: one set of stretches after each set that you do per muscle group, in addition to the obvious benefits in developing flexibility, can have an incredible effect on your muscle size and their ability to grow further.

Well, it's time to move on to the practical part, namely ...

How to properly stretch your muscles: the best stretching exercises

I would like to start this subchapter with a visual component that clearly demonstrates the phenomenon of muscle stretching. Compare two images that show one muscle group- biceps brachii.

As you can see, the first one is much shorter and slightly runs over, the second one is a stretched, long biceps. It turns out that the longer it is, the more space for growth, so it can grow more powerful (higher, more voluminous).

Not many people know how to properly stretch their muscles, and all this is due to ignorance of the basic postulates and recommendations, which include:

• warming up (raising body temperature) before anaerobic training and stretching is the main rule;
• Stretch all major muscle groups (especially active those that you have to work on in training), systematically moving from one to another;
• stretching should be done after a warm-up and after a workout, and if you work in the pumping style, then after each set;
• studies have shown that best time retention stretching is a period in 30 seconds;
• you should approach the extended position slowly and carefully, without sudden movements;
• breathing during stretching should be slow and deep;
• only after the expiration 4-6 weeks from the start of stretching, your body will agree to increase flexibility;
• 3-5 Minutes of stretching after your workout will flush out the lactic acid residue from your muscles and return them to their normal routine for daily activities.

As examples of stretching exercises, we will consider two types of stretching: active with weights and static. Let's start in order.

No. 1. Active stretching with weights

It consists in the fact that you perform your usual training program, but with a small "BUT" - the muscles work only in a fully stretched position. The following visual will serve as a good example:

Dumbbell layout on an inclined (angle up) bench to stretch the muscles of the chest.

Pullover with a dumbbell for the broadest.

Bending with a barbell while sitting (Scott's bench) for biceps.

French bench press for triceps.

Shrugs for shoulders and trapezium.

For hamstrings and lower back.

Lunges for quadriceps.

Rises on socks for calf muscles.

Each of these exercises will allow you to drop the weight all the way down and really feel a deep stretch in your target muscles on every repetition. The effect of stretching can be increased by delaying (for a few seconds) in the bottom position.

Note:

Human muscles can stretch up to 150% its length.

Next in line is…

No. 2. Static stretch

A classic of the genre, familiar to most people visiting the gym / fitness rooms. You do static stretching to the point of discomfort, and then hold the state of “pulling” for 30 seconds. Once your body gets used to this procedure, it will raise its pain threshold, allowing you to stretch deeper and longer.

Here are some exercises you can do while exercising (before/after/during):

Large and small pectoral muscles (hull rotation, failure of m / y supports, stretching with a Swedish wall).

back muscles (hanging on the crossbar, tilting the body to the side while holding the support, praying on the knees).

Muscles of the neck and shoulders (tilts to the sides, horizontal adduction, lock behind the back).

Arm muscles: biceps and triceps (vertical stretch, hanging on the bar with a supinated grip, hyperextension of the arm behind the head).

Muscles of the arms: forearms and hands (frontal extension of the fingers, flexion of the fingers from the lock position, flexion of the fingers of the hand with the help of the other).

Leg muscle group: quadriceps (knee flexion, hip flexion with knee support) and biceps femoris (hip extension with knee extended).

Muscle group of the leg: leg muscles (pulling arms to legs while sitting, stretching with emphasis on the heel).

(rotation of the hip lying on the floor, adduction of the hip while standing, flexion and internal rotation of the hip).

(hip abduction sitting/kneeling, with emphasis on the knees).

Abdominal muscles: straight / oblique (lying on the stomach with emphasis on the elbows, side slope with support for the support, bridge, tilts to the side while holding the body bar).

Actually, these are all stretching exercises. , which I would like to talk about, and which will be enough for your eyes to properly perform the tricks :).

Afterword

Many underestimate stretching and rarely use it in their training program. However, you, my dear readers, now know what its strength is, and why this tool should be in the arsenal of people who want to build good muscle volumes.

That's all, I'm glad that you spent this time with benefit and one more step advanced towards your goal - the embossed body of your dreams!

PS. Don't forget about feedback through the comments, always glad to hear from you.

P.P.S. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed.

With respect and gratitude, Dmitry Protasov.

Regardless of the activity during the day, the regularity and the presence of fitness in your life, stretching the body is good habit which absolutely everyone needs. After stretching, the blood rushes to the muscles, thereby the joints can perform the full range of motion. Stretching also improves posture and makes us more efficient at sports, while reducing the risk of pain and injury.

Doing yoga or stretching separately, do you know which muscles you are stretching? And are you stretching properly?

1. Camel Pose

We pull the muscles: the rectus abdominis and the external oblique muscle of the abdomen. This pose is great for people who are already quite flexible. Sit on your heels and bring your hands back, holding on to your heels, lift your body higher. Watch your neck, do not tilt your head too low.

2. Wide leg spread to the sides

Pull muscles: adductor femoris and biceps femoris. This exercise perfectly opens the pelvis. If it's hard, then start with a little knees bent keep your back straight. As soon as it becomes easier, then begin to straighten your legs and tilt your body forward, preferably without hunching your back. Work with your foot a little, shorten the foot towards you, and then stretch the toe. To propel yourself forward, use a belt or towel. You can also lie on your back, press your legs against the wall and spread them to the sides.

3. Frog pose

We pull muscles: inguinal muscles. Your knees should be on a soft surface. Spread your knees as wide as possible, while there should be no sharp pain. Do everything smoothly, work a little with the pelvis, directing it forward and backward.

4. Wide deep lunge

We pull muscles: inguinal muscles. Start with wide staging legs, then slowly move your hands to the right leg, bending the right leg at the knee. Lower your pelvis lower, try to drop right next to your heel.

5. Pose butterfly

We pull muscles: inguinal muscles. It is necessary to sit on both ischial bones, connect the feet together, stretch the top of the head to the ceiling. Try to bring the feet as close as possible, thereby the groin muscles will be more elastic. Then move your feet a little further and tilt your body forward to stretch and relieve tension in your back.

6. Forearm extensor stretch

We pull the muscles: the extensor of the forearm. Start with right position shoulders. Lower your shoulder and take it back a little, then slightly raising your arm, lower your hand down, gently press the brush with your other hand.

7. Flexion of the neck

We pull the muscles: sternocleidomastoid muscle. Tilt your head to the side, pull your ear as low as possible to your shoulder. There should be a feeling of smooth stretching of the muscles, without pain and sudden movements. Try to stay in this position longer, at least 10 seconds. You can put your opposite hand behind your back. You will immediately feel an even better stretch.

8. Turning the neck

We pull the muscles: sternocleidomastoid muscle. Start slowly turning your head to the side while keeping your chin up. To intensify the stretch, press a little with your hand.

9. Tilt your head back

We pull the muscles: sternocleidomastoid muscle. First you need to stick out the top of your head, lengthening your neck, and then gently tilt your head back. This movement must be done very carefully. With increased mobility of the cervical vertebrae, their displacement, hernia and osteochondrosis, it is better to exclude this movement.

10. Lateral tilt of the head with the help of a hand

We pull the muscles: sternocleidomastoid muscle and the upper part of the trapezius muscle. Try to keep the tilt as long as possible, lowering your ear to your shoulder. To intensify the stretch, place your opposite hand behind your back.

11. Quadriceps and psoas

We pull the muscles: quadriceps and psoas. We start with a pose, kneeling. Then we stretch the leg forward and put it on the foot. We take the opposite foot with the same hand and pull it to the buttock.

12. Stretch the extensors of the forearm
We pull the muscles: extensors of the forearm. It is necessary to lower the hand down and move back. After that, pull the brush to the side to increase the tension even more.

13. Stretch your arm in the opposite direction

We pull muscles: deltoid. We stretch our arm in front of us and wind it in the opposite direction, help with the other hand for better muscle stretching.

14. Neck forward bend

We pull muscles: trapezius muscle. Bring your hands to the back of your head, then lowering your chin down, connect your elbows together.

15. Stretch your back

We pull muscles: latissimus dorsi back. Grasp the horizontal bar with your hands, and then tear your legs off the floor. Pleasant stretching of the chest and back muscles.

16. Stretch your back, holding the wall

We pull the muscles: the latissimus dorsi. Grasp the corner of the wall with both hands. Start pulling your torso and hips out to the side.

17. Child Pose

We pull the muscles: the latissimus dorsi. Get on all fours. Then slowly stretch your hips back to your heels, sit on your heels, and lower your forehead to the floor. You can spread your knees wider, as well as bend your back more, thus further stretching your hips and pectoral muscles.

18. Emphasis on the heels, the toe on the support is higher

We pull the muscles: soleus and calf muscles. You can perform this exercise on the edge of a step. Rotate the ankle slightly in and out to actively stretch the calf muscles.

19. Longitudinal twine.

Take a wide lunge back. Then gently straighten your knees and spread your legs wider. Be attentive to your feelings.

20. Touching the toes with straight legs.

We pull the muscles: hamstring, calf, biceps femoris. Sit on your sitting bones, straighten your legs, keep your back straight. For the best stretch, try to lean forward while keeping your back straight.

21. Stretch the legs alternately

Pulling muscles: hamstring, biceps femoris, calf muscle. Place one leg in front of you, bend the other slightly at the knee. Put your hands on your hips and lean forward with a straight back.

22. Deep squat

We pull muscles: gluteal muscles. This exercise is great for our entire body. If it’s hard to do it right away, then train and do everything smoothly. For starters, you can try the version of lying on your back.

23. Seated Royal Pigeon Pose

We pull muscles: buttocks. You need to sit on the sit bones, stretch your legs. Then we bend the leg at the knee and pull it to the chest.

24. Stretching the muscles of the lower leg resting against the wall

We pull the muscles: soleus and gastrocnemius muscle. We stand against the wall, straighten one leg back, and press the heel to the floor.

25. Pull the external oblique muscles

We pull the muscles: the external oblique muscle of the abdomen. Grasp the wall with both hands, and pull the body to the other side.

26. Rotation of the pelvis lying on the back

We pull muscles: gluteal muscle and the abductor surface of the thigh. This exercise is a great preventive measure. seated life. Lift one leg, bring it across your body, place your knee on the floor and both shoulders rest on the floor. Breathe deeply with a well-opened chest.

27. Tilt to the side with a towel

We pull muscles: external oblique muscles. Take a towel in your hands, stretch it out to the sides, and then tilt the body to the side. At the same time, keep the pelvis in one position and do not bend your back in the lower back.

28. Triangle Pose

We pull the muscles: the external oblique muscle of the abdomen. Set your legs wide, arms extended to the sides, then move the body to the side and after that touch the floor with one hand, and pull the other up. Hands on the same line, the back is new, the body is parallel to the floor.

29. Turning the case away from the wall

We pull the muscles: pectoral muscles. Grasp the wall with one hand, and then turn the body by hand, feel the stretch in the pectoral muscle.

30. Paired stretching of the pectoral muscles

We pull the muscles: pectoral muscles and back muscles. Lie on your back, raise your arms up, and the second person pulls your hands.

31. Sitting pigeon pose

We pull the muscles: anterior tibial muscle. sit down with outstretched legs, then bend your leg at the knee and place your ankle over your knee. Flat back, the second leg is straight.

32. Shoulder stretch lying on the back

We pull muscles: subscapularis. Lie on your back, take it bent at a right angle to the side. Touch the back of your hand to the floor. If your hand does not reach the floor, then your muscles are clamped and your joints are constrained.

33. Dog face down near the wall

We pull the muscles: pectoral muscles and back muscles. Put your hands on the wall or Swedish wall and try to arch your back and stretch chest down. The legs are straight, the pelvis is higher.

34. Pair stretching of the pectoral muscles

We pull the muscles: pectoral muscles. Lie on your stomach. Take your hands back, the second person pulls you by the hands, lifting your body higher.

Faktrum shares a set of exercises developed by a Spanish fitness trainer that will help you keep your body in good shape, and the images will clearly show which muscles are involved in a particular exercise. Pay attention to your breathing and to the fact that stretching does not cause any pain. Hold each position for 10 to 30 seconds.

Stretching the muscles that flex the neck

• Muscles worked: sternocleidomastoid.
• Execution: put your hands on your hips, straighten your back and begin to gently tilt your head back. To make the stretch stronger, you can help yourself with your hands by placing your palms on your forehead.

Lateral neck flexor stretch with hands

• Muscles worked: sternocleidomastoid and upper trapezius muscles.
• Fulfillment: in a sitting position, straightening your back and helping with your left hand, tilt your head to the left, trying to touch your shoulder with your ear. Repeat the exercise on the other side.

Lateral shoulder stretch

• Muscles worked: Lateral deltoids.
• Execution: Straighten your arm across your body and lightly press on it to increase the stretch of the muscle. Repeat the exercise with the other hand.

Neck stretch in a standing position

• Muscles worked: trapezius muscles.
• Fulfillment: in a standing position, legs together, with a straightened back, slowly move your hips down and, helping with your hands, tilt your head forward, trying to touch your chest with your chin.

Lateral tilts with support

• Muscles worked: External obliques and latissimus dorsi.
• Execution: stand up straight and lean in right side. Repeat the exercise on the left side.

Extended Triangle Pose

• Muscles worked: External obliques.
• Execution: stand straight, legs slightly wider than shoulder width, arms extended to the sides. The forward standing foot looks forward, and the other is turned 90 degrees. Put your hand on the front standing foot and, keeping the back straight and raising the opposite arm, take the forward thigh back and down.

camel pose

• Muscles worked: rectus and external obliques.
• Execution: Sit on your heels, take your hands back and push your hips forward and up a little, without straining your lower back.

Wall chest stretch

• Execution: stand straight, facing the wall and, placing your right palm on it, slowly turn away from the wall. Repeat with the other hand.

Downward facing dog pose against the wall

• Muscles worked: chest and latissimus dorsi.
• Execution: stand at such a distance from the wall that during the exercise your body is parallel to the floor. Take the position shown in the picture, keeping your back straight, and then slightly arch your chest.

child pose

• Muscles worked: Latissimus dorsi.
• Execution: get on all fours and slowly move your hips back, trying to touch the floor with your forehead.

Spinal twist

• Muscles worked: Glutes and external obliques.
• Execution: lying on the floor, move the right leg across the body, slowly pressing the right knee with the hand to make the stretch better. Repeat with the other leg.

Seated pigeon pose

• Muscles worked: tibialis anterior.
• Execution: sit on the floor, take your right hand back, and put your right foot on your left above the knee, holding it with your hand. Repeat the same with the left leg.

Seated pigeon pose

• Muscles worked: glutes.
• Execution: Sit on the floor with your back straight, slowly pull your leg towards your chest and rotate your hip outward. Repeat with the other leg.

Stretching the extensor and adductor muscles in the hip joint in a sitting position

• Muscles worked: adductors, hamstrings.
• Execution: Sit on the floor, spread your legs wide. Without bending your knees or lifting them off the floor, lean forward, sliding your hands over your shins or stretching them out and stretching forward.

butterfly pose

• Execution: in a sitting position, bending your knees, bringing your feet together and straightening your back, gently press your hands on your knees, lowering your hips and knees closer to the floor. Attention: to stretch the muscles more strongly, move your heels as close to the body as possible.

Lunges to the side

• Involved muscles: adductors (adductors).
• Execution: stand straight, feet shoulder-width apart. Transferring body weight to the right leg, bend it at the knee, while left leg should stay straight. Repeat the exercise with the other leg.

Stretching the muscles that extend the leg at the knee, in the lunge position

• Muscles involved: muscles lumbar and quadriceps.
• Execution: take a lunge position, in front - the left leg, bent at the knee at an angle of 90 degrees. Grasp the foot of the right leg from behind and pull it to the lower back. Change your leg.

Longitudinal fold forward

• Muscles worked: Hamstrings, hamstrings, and calves.
• Execution: Sit on the floor, straighten your legs and bring them together. Without lifting your feet from the floor, lean forward.

Standing calf stretch

• Execution: Stand on the edge of a step (step platform) and rotate your ankles slightly in and out to properly stretch the calf muscles.

Slight bend to one foot forward

• Muscles worked: hamstrings, hamstrings.
• Execution: stand straight, one foot in front of the other, back straight. With your hands on your hips, begin to bend forward from your hips. Repeat the exercise with the other leg.

Stretching the calf muscles while standing against the wall

• Muscles worked: soleus and calf muscles.
• Execution: lunge forward, slightly moving the foot standing behind outward. Slowly lower the heel of your back foot to the floor. Repeat the exercise with the other leg.

People who are constantly involved in sports know that along with power load the body also needs calm stretching exercises, which cannot be neglected. A hitch of the main workout or an autonomous stretching training - everyone chooses the most suitable option for himself. But in any case, all stretching elements must be performed correctly. Therefore, today we will get acquainted with such a direction of fitness as stretching or cat gymnastics. Stretching exercises will not only effectively stretch the entire body, but also help you lose weight.

What is stretching?

Stretching is a type of fitness aimed at stretching the muscles of the whole body, developing their elasticity and flexibility. This is necessary, first of all, by the muscles themselves. Only stretching exercises will save a person from pain in the muscles and joints and make the main training even more effective. If we consider stretching as an independent training, then this is not just stretching before or after the main workout. This is a self-contained set of exercises aimed at strengthening the joints and muscles and maintaining the body and spirit in great shape.

Stretching does not require special equipment: only a mat is needed for classes. Therefore, you can stretch both under the supervision of a trainer, and on your own at home. An additional bonus to the training is the fact that it does not require physical training and is suitable for almost any person.

A set of stretching exercises can also pursue its goals. Prevention and treatment of a number of diseases, restoration of the functions of the musculoskeletal system, recovery after operations, body shaping - these are far from all areas with which stretching effectively interacts.

Who is stretching for?

Stretching exercises for stretching the whole body will be useful to absolutely anyone, even for beginner athletes. If you dream of doing the splits, have flexible joints or just be healthy - do stretching. Endurance is not needed for training, so both an experienced athlete and a person with a minimum physical training.

Stretching exercises are of particular relevance in rehabilitation period. Even physically developed person after injuries and illnesses is contraindicated exercise stress. And stretching will help you get in shape quickly. Stretching is also effective for young mothers after a cesarean who want to quickly remove their stomach, and for whom another type of fitness is unacceptable for at least six months.

There are no age limits for this type of training. There is no harm from exercise, but there are a lot of positive points:

1. Working out all the muscles of the body, even those that are not involved in intense workout. Here there is a deeper and more concentrated effect on a particular muscle.
2. Facilitate the movement of blood and lymph throughout the body, due to which saturation occurs internal organs oxygen.
3. Improvement of metabolic processes in the body.
4. Prevention of pain and tension in different parts of the body by removing nerve and muscle blocks.
5. Beneficial effect on the cardiovascular system.
6. elimination congestion and prevention of diseases such as thrombosis and atherosclerosis.
7. The resumption of the natural flexibility of a person, which affects the rejuvenation of the body.
8. Favorable effect on the psycho-emotional state of a person: sleep becomes stronger, mood improves, mental stress and irritation disappear.
9. Positive effect on the female body, prevention of cellulite.

And stretching is always beautiful posture, increased self-esteem and at least ten years longer life expectancy.

Stretching during pregnancy

Stretching is also ideal during pregnancy. If future mom feels good, then stretching will allow her to easily keep herself in shape while carrying a baby, it is easier to endure childbirth and recover faster after them. There is only one caveat - you can not perform slopes during pregnancy. Therefore, all stretching elements must be performed from a sitting position, and in no case standing. Also, the “blessing” of the gynecologist for the training will not hurt.

Does stretching help you lose weight?

Stretching for weight loss is also effective. The systematic implementation of a set of exercises helps to burn fat. In addition, stretching exercises for weight loss contribute to:

• strengthening and improving the condition muscle fibers, which leads to the displacement of a layer of fat around the muscles;
• outflow of lymph as the main means of combating cellulite;
• getting rid of sagging skin, even with rapid weight loss.

In addition, stretching improves digestion, which also contributes to the process of losing weight.

Basic rules for stretching

Despite the fact that stretching exercises are practically safe, beginners need to follow a number of rules that will reduce possible trauma and increase productivity:

Smoothness of movement

All movements should be smooth and slow. Jerks and sharp physical actions are not allowed here. Try to linger in each element for at least twenty seconds, but you should not delay it for more than half a minute.

The slowness of the pace of training depends on the sports preparedness of a person: the smaller it is, the slower the pace should be.

Warm up

Like any stretching workout, you need to start with a warm-up, which consists in the same stretching exercises, but no more than three seconds each.

Breath

Proper breathing is the key to the success of any training. If in strength training it is important to follow the inhalation and exhalation during the execution of the element, then the basis here is calm and measured breathing at the pace of gymnastics.

In no case should you hold your breath: when we bend, we exhale, and when we stretch, we inhale.

Feeling control

During the training, pain should not occur. If it happened, better stop, massage problem area and start executing the element again. If the pain continues, it is better to stop the session.

Pain- This is an indicator of the current maximum muscle stretch. If they occur, then the limit of stretching has been reached today.

Beginners should be careful about the implementation of any new element. Start gymnastics with the simplest exercises, lingering in each of them for no more than fifteen seconds. Excessive stress on untrained muscles can cause damage to them. An important point clothing is in stretching: it should not hinder movement and prevent stretching.

Types of stretching exercises

There are several classifications of stretching. Based on the degree of load on the muscles, there are:

• soft;
• deep stretching.

In the first case, the muscles are stretched only to their usual length. In the second, the length of the stretch will increase each time, as well as the delay time in each element.

According to the method of performing exercises, stretching is divided into:

• static;
• dynamic;
• active;
• isometric;
• ballistic;
• proprioceptive neuromuscular.

Stretching static exercises designed to relax muscles. They are performed smoothly and slowly and are suitable for beginners. Dynamic stretching consists of alternating tension and relaxation of the muscles. Stretching muscles that are in a passive form is the work of active stretching. Isometric stretching involves tension, relaxation, stretching and fixation. Here, muscle stretching occurs due to counteraction.

Ballistic stretching is considered the most unsafe and is suitable only for experienced athletes. Its essence is going beyond stretching through dynamic sharp movements. Such training is shown only under the supervision of an instructor. Proprioceptive neuromuscular stretching is aimed at restoring joints after surgery and injury. It is accompanied by peripheral elements and is carried out for therapeutic purposes under the supervision of a physician.

Workout program

It is better to build a stretching exercise program for beginners as follows:

• neck stretch;
• back stretching;
• stretching exercises for arms and legs;
• stretching of the pectoral muscles;
• press stretching.

neck stretch

Neck stretching "releases" the muscles of the neck and shoulder area and allows blood to flow to the brain, so it is better to start training with it. To perform the exercises, you can stand up with your feet shoulder-width apart. You can also sit on your knees or in the lotus position. You can stretch your neck like this:

• smooth turns of the head to the right and left;
• in a circular motion heads;
• holding the head in a tilt to the sides and up and down with pressing her hand.

Stretching exercises for the back

Stretching the back is our everything: flexibility, mobility, beautiful posture, healthy spine. The following elements can be distinguished for stretching the back:

1. Stretching of the spine. We sit on the floor, spreading our legs wide. Slowly we begin to stretch our chest to the floor, so as to feel the movement of each vertebra. The goal is not to lie on the floor or reach your toes with your hands. The goal is to stretch the muscles of the spine as much as the body's capabilities allow.
2. The cat is a cow. We get on all fours and begin to alternate backbends and arches in the back. We try to use the entire spine: from cervical to the waist.
3. Back twists. Sit on a chair and put your feet together. We turn upper part body so that the shoulders also turn. It also stretches the entire spine. To maintain balance, you can hold on to a chair with your hands.
4. Leg twists. Lie down on your back and raise your legs bent at the knees up. Place your hands on the floor, palms down. We begin slow turns of the knees in different sides. At the same time, the shoulders should not come off the floor, and the knees from each other.
5. Stretching against the wall. We stand with our backs against the wall and firmly press the entire spine against it. We raise our hands up and begin to stretch them. The body should not come off the wall. Another variation exercises - squats sliding his hands along the wall.

A set of exercises for legs and arms

There are many stretching exercises for arms and legs. We will select five elements for each part of the body. Let's start with the hands:

1. Hand stretch. We get on our knees and in an inclination we get the floor with outstretched hands. We move our hands as far as possible. You can practice stretching first one and then the other hand.
2. Stretch the forearms and wrists. We get on all fours, resting our hands and feet on the floor. At the same time, the fingers of the hands should “look” at the knees, and the palms should be firmly pressed to the floor. Lean back and stretch the front of the forearms.
3. Stretching biceps. We stand straight, feet shoulder-width apart. We clasp our hands behind our backs, palms down. Without bending the body, raise straight arms up.
4. Triceps stretch. From a sitting or standing position, we put our hand behind the head, grab the elbow with the other hand and pull the working limb to the head.
5. We stretch our shoulders. We press the straight right hand to the left shoulder, helping with the left hand in the area of ​​​​the elbow of the right limb. Side change.
6. Leg stretch. We sit down with straight legs brought together. We begin to slowly bend over, trying to lay the body on its feet. At the same time, we do not bend the legs at the knees.
7. Cross twine. We get up on our feet and begin to slowly spread them to the sides. At the limit point, we linger, put our elbows on the floor and stretch the body down.
8. Stretching the muscles of the back of the thighs. From a standing position, lunge with one foot back. We bend the front leg at the knees and take it slightly forward, put our hands on the floor.
9. Stretch the inner thighs. We sit on the floor and bend our knees. The feet are pressed against each other. We place the palms on the feet, and place the elbows on the knees. Leaning the body forward, we press our elbows on our knees.
10. Quadriceps stretch. From a standing position, bend the leg at the knee, pressing the heel to the buttock. The knees should be on the same line, and the hips are brought together.

Stretching the pectoral muscles

You can stretch the pectoral muscles as follows:

1. We stand facing the doorway.
2. We take both hands on the edges of the walls at head level.
3. We lean forward, stretching the pectoral muscles as much as possible.
4. At the limit point, we fix for a few seconds.
5. We return to the starting position.

The same can be done, but with an emphasis on one hand. You can also stretch your chest like this: stand up straight, take your hands back and put your palms on your lower back. Mixing elbow joints to each other.

Stretching exercises for the press

The following elements can be used to stretch the press:

1. Lie down on your stomach, resting your palms on the floor. Slowly we begin to bend the back, tearing off the floor first the head, then the chest and stomach.
2. We sit on a chair, bring our fingers behind our heads to the castle. We make inclinations in different directions, while the elbows should not be retracted forward. stretched lateral muscles press.
3. We stand straight, spreading our legs shoulder-width apart. Place hands on rear surface hips. Slowly bend back, while directing the hips forward, and straining the buttocks. We bend even further, while tilting our head back, and sliding our hands down our hips.

Contraindications to exercise

Stretching is a relatively safe form of fitness that is suitable for almost anyone. But there are still a number of contraindications to classes:

1. Injuries and pathologies of the spine and joints at the acute stage of the disease.
2. Oncological diseases.
3. Recovery period after operations.
4. Previous fractures.
5. A number of diseases of the spine.
6. Impaired joint mobility.
7. Serious heart disease vascular system.
8. Acute inflammatory processes occurring in the body and accompanied by temperature.

Conclusion

Stretching exercises are one of the most effective ways to improve joint mobility, stretch muscles and tone the body. They are suitable for people of any age and any physical fitness.