Stretching (Stretching) is a complex exercise aimed at developing the flexibility of your body, increasing muscle elasticity, eliminating bodily “clamps”, correcting posture, and also, for those who wish, achieving certain sports results (stretching for twine, for “Biehlman”, etc.).
- In stretching classes, we do not learn to dance, this lesson is entirely devoted to gymnastics and relaxation - we simultaneously train our body and learn how to relax properly.
- Stretching classes are simply necessary for those who are engaged in pole dance, as well as others power types sports: only good stretch can salvage muscles that are “clogged” during training and help avoid stoop, body asymmetry and other traditional problems that athletes face.
- In the process of exercising, the muscles are not only stretched, but also “pulled up”, acquire the necessary tone; joints become more mobile. leaving excess fluid, are eliminated congestion in organism; during training, an intense fat burning process takes place - as a result, you become slimmer, and this always turns out to be a pleasant surprise 😉
- In stretching classes, the coach works with each student personally, i.e. he stretches you or gives you assignments in strict accordance with your level of training - so you can come to any group, even if you have never done anything before!
In our School you can attend regular stretching classes or choose a special course for yourself "Sit on the Twine in 3 months!", upon completion of which we will issue you a "diploma" on the completion of the relevant training. You can do stretching just for yourself, not chasing results and not rushing anywhere, or purposefully stretching on a twine, on a bridge, etc. under the guidance of the best teachers. In any case, positive results from training will not keep you waiting!
Stretching allows you to:
- Improve coordination of movements, posture, get rid of muscle pain, clogged muscles, feelings of tightness and stiffness in the body.
- Realize the dream of twine (one or all three;), achieve other sports results that require good stretching.
SIDE EFFECTS: Having started stretching, it is very difficult to stop: the longitudinal twine is followed by the transverse one, the horizontal one by the vertical one, then the “Russian” twine on the pylon… 😉
We guarantee:
- Using only proven and safe stretching techniques and techniques that do not harm your body.
- Training in stretching, taking into account your individuality and your personal goals - you yourself, together with the trainer, determine the desired result from the training and the pace of its achievement.
Approximate structure of the Stretching lesson:
- Warm-up (warm-up) for more effective stretching.
- A set of exercises for consistent stretching of all muscle groups.
- Special blocks of exercises aimed at achieving specific results: twine, bridge, “ring”, Biellmann, etc.
- A block of exercises for relaxation, stress relief and harmonization of the internal state.
*POLE STRETCHING*– Stretching with a Pole is a type of stretching in which the pole is used as an auxiliary tool for stretching exercises. This is an exclusive development of our School! The direction is especially relevant for those who are engaged in pole dance, because. allows you to adapt the stretching program to the pole dance training program as much as possible. Many of the movements and postures used in a Pole Stretching class can be used in a pole dance with little or no modification (for example, vertical twine on the pole, descending into the pole with access to the longitudinal and transverse splits, various positions for stretching the back with support on the pole, etc.).
Great victories are not made alone. To climb the "Everest of your dreams", whether it be flawless toned body or the disclosure of the spiritual "ballet I", a professional mentor is often needed. Only a specialist is able to calculate the correct and most effective route for you to reach your desired goal.
It is in order to help you form the body of your dreams that I, Ekaterina Yurochkina, a ballerina, trainer and author of my own methodology, invite you to individual sessions.
I work with bodies. I turn princesses of any age into real queens!
And I love what I do! Why? Because I see results. I see how bodies change, gait changes, stiffness and stoop disappear. And how women and girls, who have forgotten a little that they were recently active and slender, suddenly begin to transform ...
Over my many years of practice, I have seen a lot of such beautiful transformations - from ladies immersed in worries into light and graceful beauties!
From clear goals to great results
The perfect body and excellent posture are available to everyone. My task is to show you “how” to achieve this and guide you along the path to the goal.
Individual classes are intended only for those who are ready to constantly and consciously work on themselves with the professional support of a coach.
The training program is developed personally for the goals and objectives of a particular person. The features of the physique are taken into account, the initial physical state, posture, flexibility and strength of the back, the degree of stretching and strength of the legs, the condition of the muscles of the abdomen, buttocks, neck, arms and shoulder girdle.
Together with you, we define the goals and objectives that you want to achieve through training.
And we draw up a clear plan - how exactly we will achieve the desired results.
Your goals can be anything, for example:
- - Improve your back and correct your posture. This task is now set by many of my students of different ages.
- - To tone all muscle groups of the body, work out problem areas(stomach, buttocks, hips, inner thighs, arms, shoulders) remove unnecessary - folds on the neck or double chin, and so on.
- - "Sculpture" an elegant silhouette with slender, ballet legs, a straight back and neck, beautiful arms and a smooth line of shoulders.
- - Achieve excellent stretching not only of the legs, but also of the back. Or maybe remember a childhood dream and, finally, sit on the splits or stand on pointe shoes!
Author's technique of fitness ballet
The methodology that I use in individual classes is completely my own. This is the combination of body ballet, the basics of classical ballet, stretching and yoga, which has been maximally worked out and tested in group and individual classes.
The fitness ballet training program is developed exclusively individually.
Each individual session with a trainer consists of several blocks of exercises.
- Ballet body block. These are the most effective complexes, taken from the basics of classical ballet and adapted for adults, which strengthen the legs, gluteal muscles, arms and, of course, back. At the same time, all internal muscles are worked out, they swing, but do not swell, as during a regular workout in the fitness room. As a result, your muscles become stronger and stretched, giving the figure harmony and grace.
— Elements of classical ballet. The process uses a machine (or its equivalent for homework) to classic exercises- demi plie, grand plie, tandu batman, fondue batman, etc. These exercises help you get correct posture, beautiful lines legs, lightness and graceful gait. In the process of training, flexibility, strength, and endurance develop.
- Stretching exercises. This is a mix of movements from yoga, ballet stalls and gymnastic exercises. Stretching is not only legs and twine. There are many exercises for stretching the muscles of the back, arms, shoulders.
If one of your goals is to sit on the splits or stand on the bridge, then these wishes will also be taken into account when developing an individual program.
Optionally, the training program may include a special lesson "Pointe Shoes".
For many of the girls and women I work with, ballet was a childhood dream. And, even if now you are not going to perform on stage, then you can stand on pointe shoes. Ballet for adults is real! I will teach you how to do simple movements on pointe both at the barre and without. And then you can easily amaze your friends and loved ones with your ballet abilities, which no one could have guessed!
The technique is suitable for any level of training. Regular classes will quickly lead to a result - the body will become more flexible, posture is even, the abdominal muscles will tighten. The gait will be light, and the hips and legs will be slender and graceful.
Why personal training is the most effective?
We will strive to help your body quickly and guaranteed to become flexible and elastic, get excellent stretching, excellent posture, slim and graceful figure. Without the need to "pump" the muscles, as the usual personal fitness trainers offer.
Individual work is the maximum return of the coach to achieve your personal goals and get real and visible results! By choosing individual lessons, you get a clear, competent program of tasks and loads, compiled on the basis of your physical and psychological characteristics and personal wishes. And, more importantly, support, motivation and control of results! Indeed, without support, tips, approval and moral assistance, we ourselves very often refuse to achieve our dreams. Together with me you will reach it much faster and for sure!
The cost of individual programs
The cost of the service is formed from the complexity of the goals set, the composition of the program, the time frame, and is discussed by the teacher with each client individually.
Individual lessons can be held for two or three students, including for mother + child.
I also work individually on the pre-ballet program with children from 4 years old. Details about children's programs can be found in the section YAYA CHILDREN
Where are private classes held?
The location of the classes is discussed with you personally. These can be several options:
- The premises of one of the YaYa Dance classes in Moscow (Novokuznetskaya metro station, Kutuzovskaya metro station and Voikovskaya metro station)
- Your territory (house, apartment or other suitable place for classes)
- If you are not in Moscow, then I actively practice individual training using skype.
You can get a personal consultation from Ekaterina Yurochkina, find out the details and discuss the details by calling +7-915-482-45-87; email address
Trinity Dance School invites you to stretching classes in Moscow! Such trainings will also be useful for those who are already involved in dancing or sports at our school.
Stretching (otherwise stretching, stretching) is an exercise to improve stretching and strengthen all muscle groups and ligaments. Stretching first became widespread in the 50s in Sweden, and 20 years later it was already actively practiced by athletes around the world. In addition, this system has been approved by scientists around the world.
A set of exercises used as part of stretching allows you to strengthen muscles, improve coordination of movements, stimulate blood circulation, support joints, relieve stress and fatigue, and reduce injuries. If you have already tried to lose weight with the help of fitness, but had to give it up due to injuries, then stretching is just what you need to get in shape without “side effects”.
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Many experienced dancers have come to the conclusion that stretching is the most effective method prevent injury, maintain mobility and relieve stress. Another positive thing is that stretching relieves muscle pain after training.
Stretching workouts have a positive effect on the health of a professional dancer. We especially recommend doing stretching for dancers of such styles as modern jazz, stripplast, go-go, jazz-funk, waacking, hip-hop and many others.
Stretching exercises improve muscle recovery after strength work. They are a necessary part of a weight loss, health, or strength training. Athletes, dancers and simple office workers need to pull muscles. Hypodynamia, an unnatural posture when working at a computer, “walking” while sitting in a car - all this enslaves the muscles, deprives the joints of the natural range of motion and requires a person to include stretching exercises in the training program. You can stretch every time after strength or cardio, devoting 30 seconds to the main muscle groups, or you can highlight stretching training in one day. For beginners, exercises are shown in a natural amplitude, without “springs” and pushing the body into a pose through pain. Such movements can be performed at home on your own.
In short, stretching is the only chance for the body to compensate for all those overloads and axial loads that we experience during strength work and everyday activity. Only during stretching, the joints do not experience compression, which is the best prevention of inflammation. In addition, stretching improves mobility in everyday life and relieves pain.
The benefits of stretching are:
- Relieves muscle stiffness, gives the opportunity to move freely;
- Helps with plasticity and grace even for those who have obvious problems here;
- Improves mobility in joints;
- Helps to perform strength exercises with the right technique;
- Provides muscles with blood and oxygen for recovery;
- Relaxes the central nervous system;
- Strengthens ligaments and neuromuscular connections;
- Works with coordination of movements;
- Helps to move more smoothly and accurately in dance and martial arts;
- Removes posture imbalances
The inhabitants know only one type of stretching - this is when a person himself stretches the muscle, calmly and smoothly. Few people know, but besides this, there are exercises that are generally not associated in the minds of the masses with stretch, but nevertheless, they are stretching. So, by type, exercises can be divided into:
- ballistic stretching- these are fast sweeping movements that can be seen in the arsenal of fighters and gymnasts, it is prohibited in fitness, since with little joint mobility and lack of control over the center of the body it can lead to injury;
- Passive stretching- the trainer or massage therapist pulls the client's muscles while he is just trying to relax. Despite the cute description, it is painful and unpleasant. The success of the event depends entirely on the qualifications of the coach and the ability to relax;
- Active- we stretch "in the old fashioned way" ourselves, taking a pose for stretching and putting pressure on the stretched muscle group, most popular view stretch marks, accessible to beginners, at home and for independent development;
- static- in general, it is a synonym for active stretching in a static position. But in Russian-language sources, the phenomenon is associated with the training of yogis and gymnasts. In fact, any exercise can be called static, in which the movement occurs only due to the natural stretching of the muscles;
- Dynamic- Stretching exercises are movements performed in full amplitude, but without weights. An example is the warm-up before an aerobics class, where the client shifts weight from one leg to the other, or does a series of deep squats to warm up the legs. Dynamic stretching also includes types of stretch, when the tension of the muscles is slightly weakened, in order to then strengthen it due to the greater amplitude in the muscles.
Beginners should not stretch aggressively in a ballistic or dynamic style. Dynamic elements are allowed, but they must be performed in an anatomically natural plane and under control. For example, you should not “push” yourself into a cross split on the floor, you can only spring a little in a position when the legs are raised up against the wall and spread apart.
Important: beginners should follow a simple rule - stretching is performed either after a workout or after a thorough warm-up. When warming up, you should gently raise the pulse with simple aerobic exercise, and then perform a series of movements that involve the whole body. Universal warm-up - exercises for the press, push-ups and squats.
- Don't start with splits. It's great and impressive, of course, but you can easily get hurt. If the goal is a cross split, first stretch the adductors and abductors of the thighs, and also rear surface legs, then for a while stretch the legs raised up in the “corner”. Gradually, from workout to workout, you can move on to a smooth stretch on the twine. But usually you need to devote 3 months to this work to see serious progress. Cross twine for many, it is technically easier, it requires a good stretch of the back and front of the thighs, and this is what you need to concentrate on;
- back muscles- the most underestimated group in terms of stretching. Not only cat-dogs, but also reverse backbends should be in the program. A training program supplemented with good back stretching is more effective than a plan in which only the legs and arms are stretched. There is an opinion that it is easier to sit on a twine for a person whose back is flexible and mobile than for someone who does not have the ability to bend his back;
- Warm up well- without a preliminary warm-up, you don’t even need to do simple stretches. And they do not replace warm-ups by themselves. Stretching helps to get rid of muscle clamps and spasms only under one condition - a person does not reach for cold muscles;
- Having severe pain, especially in a joint, ligament, or muscle - a signal to stop the stretching exercise. Discomfort and light feeling resistance is normal, severe pain is not. You need to stretch gently, not aggressively, and not exceed the capabilities of the body in order to achieve a result without “kickbacks” due to injuries;
- You don't need to hold your breath, perform exercises from bodyflex or other gymnastics with a breath hold, if the body is not ready for this. Hypoxia is bad for elasticity muscle fibers and only the body of a person who does not stretch too deeply, or does not hold his breath for long, can “forgive” this;
- Copying others involved, competitive spirit and other joys of social life in joint training, leave those who have been practicing for a long time. You need to pull the muscles, listening to your own feelings, and not force events;
- sliding, stretching “on the minus”, putting pieces of fabric under your feet to glide better are also bad ideas when it comes to fitness beginners. Worth working with own body until the flexibility and mobility of the joints improves and the muscles become more elastic
There is an opinion that stretching exercises should be done by everyone. It is based on the popularity and accessibility of yoga. In fact, stretching is contraindicated throughout the recovery period after injuries, during an exacerbation hypertension, in case of violations heart rate, during pregnancy, if there is a risk of placental abruption, and during exacerbation of chronic diseases. The wrong choice is to replace the workout with stretching if you have a cold or you need to reduce the intensity of the session.
Before you start training, dispel prejudices and misconceptions about stretching:
- Stretching in adulthood is useless. Yes, it is easier for children to reach out, but perseverance and perseverance will solve the problem for adults as well;
- Stretching is not necessary for weight loss. In fact, stretching exercises improve metabolism, speed up all processes, including fat burning. To lose weight, you need only one condition - a calorie deficit. Stretching also helps increase calorie expenditure. And it indirectly affects the quality strength training and speed of movement during cardio;
- Stretching is a painful process. Not always, sometimes muscle stretching delivers only mild discomfort, you need to concentrate not on it, but on breathing, and the sensations will become more pleasant;
- Stretching is not suitable for some people due to the body structure and lack of flexibility. In fact, even such people need to relieve tension and muscle clamps in order not to get injured during normal training.
"Cat" for the back
Stand up straight, get down on all fours, palms under the shoulders, in the projection of the joint, knees under the hips. With an inhalation, raise the center of the back up, bend, with an exhalation, as if arching in the opposite direction, allowing the stomach to “sag”. Start with a small period, about 20 seconds in each position, continue, increasing the stretch time.
Starting position - lying on your back, the stomach is tucked up so that the natural deflection in the lower back is preserved, but the back remains stable. Stretch one leg perpendicular to the body, grab it with your hands and pull towards the shoulder. If the range of motion is not enough, you can use a belt, rope, towel or belt to put it on your leg. There should be no discomfort in the back, you need to actively stretch, but do not tear your buttock off the floor. Twisting in the spine is also not allowed. It is also recommended to follow the time that is spent under load, so that the stretch is symmetrical, you need to make it the same on both sides.
Variation: sit on the floor on the buttocks, bend the supporting leg so that the heel is close to the groin, bend over to the stretched thigh, grab the sock with your hands
It's a stretch calf muscle near the wall. You need to lean on the wall with your hands, and move away from it, as if you were about to perform a lunge. The “back” leg stretches with the heel back, the “front” leg bends at the knee joint.
Stand right at the support, grab the support with your hand, transfer the weight to the leg of the same name, free - grab the ankle with your hand. Pull the heel to the buttock, and push the pelvis forward.
Clasp your hands in a lock in front of you and stretch them out behind your head. At the same time, you need to draw in your stomach, and, as it were, lower your shoulders from your ears so that the trapezius muscle does not take on all the work.
Sit up straight, stretch both legs forward, and fold heel to heel, bending your knees. Stretch your body forward so that your knees drop to the floor. Hold your ankles with your hands so that they do not part.
Lie on your stomach and assume the cobra position, that is, push off the floor with your hands and stretch the front surface of the body so that rib cage and the belly came off the floor.
Stretching for beginners on video
When choosing a stretch for a video, you should first view the complex from beginning to end, and, if necessary, stop recording to clarify the movement. Only then, after a warm-up, you can start exercising at home under the video. The beauty of stretching workouts is that they allow you to do as much as you want, even in the smallest apartment.
The Dance.Firmika.ru portal contains information about where you can sign up for stretching classes in Moscow: addresses and phone numbers of dance schools and dance studios, prices for the most popular destinations, student reviews. For greater convenience in using the portal and searching for a dance school, we suggest using a convenient filter by districts and metro stations. Visual tables will help you compare the cost of classes and trainings in different dance studios in the city, choosing the best option for the price.
Stretching is a thoughtful and A complex approach, helping to stretch muscles and ligaments, in general, increase the flexibility of the body. The definition of this direction is taken from in English, in which the word "Stretch" is translated into Russian as "stretch" or "elasticity". Thus, the name itself describes the main function of training. In dancing, stretching plays very important role- many elements look very beautiful in the performance of flexible dancers, including those who are able to sit on the splits.
Why do you need stretching courses?
Despite the fact that many people think that stretching is a buildup of the body in order to be able to sit on the twine, this is far from being the case. During training, a huge number of exercises are used to stretch the muscles of the back, neck, and legs. Techniques that help increase deep muscle stretch and joint flexibility are also in demand. Of course, there is also a split stretch for beginners, when a positive result is visible from workout to workout.
Stretching training involves alternating exercises with short-term muscle tension followed by relaxation. Due to this, excessive muscle direction is removed, strength is restored - just a few minutes are enough for a good rest. To a very important points include a change in the intensity of loads, activation of the most different types stretch marks and their combination with each other, due to which almost all muscle groups are involved in the process.
The advantages of stretching include its proximity to natural movements: stretching the back, arms, legs. Muscle stimulation increases joint mobility, elasticity of ligaments and tendons. Movements become smoother and more attractive. This also has a positive effect on dancing - it becomes easier to perform complex elements, and amazing plasticity appears.
Stretching stretching in Moscow - the benefits of classes
Regular exercise before or after dancing will help the body prepare or relax after strenuous activity. In addition, the following benefits can be noted:
- Stimulating effect on the circulation of blood and lymph in the body.
- The final stretching session after a full session helps to restore the muscles by returning them to their original length from a contracted state.
- Stretching lessons help to relax the muscles, so you can reduce the likely pain caused by stress or nervous tension. As a result of training, mental stress can be significantly reduced.
- By conducting regular stretching lessons, you can maintain the elasticity of the muscles, supply them with high-quality blood and nutrients.
- Stretching for beginners will be useful for improving posture and acquiring an attractive slimness. This is due to the strengthening of the muscular apparatus, increasing the flexibility of the body.
Do not forget that some dances require special flexibility from the dancers. That is why stretching classes are so in demand in dance schools.
Stretching lessons and stretching classes in Moscow
The high relevance of stretching training has led to the fact that almost every dance studio is ready to offer its students full-fledged classes. Our portal contains phone numbers and addresses of dance schools in Moscow, which have stretching lessons. The tables show the prices for a one-time lesson and the cost of subscriptions, so you can quickly compare price tags and choose the best institution. In absentia, you can evaluate the effectiveness of the lessons and the qualifications of teachers by studying reviews of stretching lessons in dance schools.
