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Fitness for flexibility of muscles and relieving stress: types of training
- Yoga — training of body and spirit
- Stretching — a set of stretching exercises
Working out in the gym, people have different goals. Someone increases muscle mass, someone is trying to burn excess fat to become slim. Many of them combine different areas of training to make the body sturdy and flexible. If the muscles requires a quality stretching, and the brain — psychological relief, you should choose the calm technique: yoga, Pilates or stretching.
Breathing exercises and stretching, slow paced run and static postures — that’s what brings these types of training. But for all their seeming similarity, they differ substantially from each other both for the content and their goals. And choose the appropriate type of training needed, after reviewing all the features, given the level of their physical training and personal preferences.
Yoga — training of body and spirit
This technique is very well known. Yoga is not just charging: it is a way of life that determines its quality. It combines breathing, meditation and exercise gives physical and emotional health, resistance to external stimuli.
Depending on the kind of yoga you can develop coordination, flexibility, and even cure the patient’s spine.
Yoga requires concentration, and promote overall relaxation and removal of muscular blocks. Therefore, this type of training is used by those who want to get rid of the effects of stress, gain peace and balance. Often the removal of the clamps at the physical level leads to the solution of psychological problems.
To start classes should be under the guidance of an experienced coach. This will save the beginner from possible injury and help you learn how to do the exercises — asanas. In each asana the body is held in a certain position to one minute. Because the spine is constantly elongated, and the load is distributed correctly, after a few months of practice to disappear many of the problems associated with the health of the back.
The asanas involve and deep muscles that do not get load in everyday life. This total body workout, it becomes flexible and fit.
Yoga will be appreciated by those who want to not only train the body but also to grow spiritually. It is not as simple as it might seem at first glance. The need for constant control of breathing, holding unusual body positions — all this causes stress. From someone who wants to learn yoga, you will need patience and constant work on yourself. This type of training is ideal for those who need to relieve stress and at the same time to strengthen the body.
There are many types of yoga. The most popular are the following:
This is the most common type of yoga combines slow-running simple asanas, breathing exercises, meditation, hand gestures (mudras) and a special diet.
- Ashtanga Vinyasa.
This kind of yoga is more active. The complex consists of nine Vinyasas — dynamic asanas. They are executed one after another, moving to each next position smoothly, without stops. While using a special breathing technique. This type of training is quite energy intensive and helps burn per activity up to 500 calories.
Its main purpose is physical and psychological relief. Most of the asanas are performed slowly in a sitting position or lying down, with a delay every 3-5 minutes. The main thing in this kind of yoga is not so much the correctness of the asanas and appearance as comfort when performing the movements.
This kind of yoga requires precise execution of asanas. The system was developed for the treatment of diseases and injuries. It is suitable for pregnant women, the elderly and children.
- Bikram, or hot yoga.
This species got its name due to the fact that the air temperature in the room exceeds 40°C. it is Considered that conditions similar to the climate of India, contribute to the growth elasticity of the muscles, rapid disposal of toxins and excess weight.
Here, the main purpose of this class is to reveal the inner Kundalini energy. Dealing with all the attention inward, which promotes deep relaxation and rest.
- Antigravity yoga.
Uses a special hammock: it helps to relax, as the asanas are performed without additional load on the spine. On the other hand, it is tightly load the muscles during the push-UPS and crunches.
This system of exercises is designed for those who want to strengthen the muscle corset. Pilates is ideal for people with problem backs. It was developed in the beginning of last century for rehabilitation of injured athletes and dancers.
Pilates provides a uniform load on all the muscles and prevents injury. Therefore, many professionals widely used this system in their training programs.
Thanks to a special technique exercises do not cause additional stress on the spine. Moreover, they force him to take the correct position, pull it, which helps to improve posture.
Great attention is paid to breathing. Breathe it deeply, watching the relaxation and muscle tension. All exercises are performed at a slow pace. However, Pilates is more dynamic than yoga. Usually done many repetitions for each exercise.
This type of training is best suited for those beginners who don’t know where to start from. If you are a supporter of training at a fast pace, it is better to opt for something more active.
Stretching — a set of stretching exercises
Any exercise starts with stretching and ends with it. For her there is a whole system of individual exercises — the stretching. It is recommended to perform or after other exercises, either separately from all other loads. Stretching promotes flexibility, helps to strengthen joints, ligaments and muscles, make them flexible.
The training program includes both active exercises and static postures. After a few weeks of regular practice increases mobility of joints, muscles gain the ability to stretch. So, for example, twine, which is a dream of many becomes a reality.
Unlike Pilates, stretching has no particular order of exercises and they are not as challenging as the asanas in yoga.
If stretching is performed before the main workout as a warm-up, you can make only five stretching exercises. The rest is best left to a hitch.
Breathing during stretching and cannot slip — it is important to breathe deeply and slowly. The system of stretching recommended for those who have set a goal of increasing flexibility and joint mobility.
Stretching will be a great discovery for the athlete, who has been practicing yoga. In addition, it is not suitable to those who want to practice comprehensive training for development of endurance, strength and flexibility.
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Uses photographs Shutterstock