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Rules training stretching for beginners

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Rules training stretching for beginners

The contents

  • Basic information about exercises for body flexibility
  • The nuances of class stretching
  • A set of stretching exercises

To maintain the harmony and health of body very important stretching the muscles: it makes them flexible, allowing you to withstand a greater load. In sports stood out the direction, devoted to such training, which is called “stretching”. It includes a large set of exercises and rules which preserve the natural flexibility of the body and improve it. To do it at any age, no matter what the ultimate goal set by the athlete.

Basic information about exercises for body flexibility

Stretching is a complex of exercises aimed at improving flexibility of muscles, ligaments and tendons. It can act independent as a full-fledged regular training, or to be a complement to aerobic and strength training. In the course of employment worked out the muscles throughout the body, but attach special importance to the elaboration of muscles of the legs, getting the opportunity to go down to the longitudinal and transverse twine. Stretching is used in professional sport, gymnastics, exercise therapy, as well as in everyday life to relieve stress and calm the nervous system.

In the lessons children:

  • stimulation of blood circulation, improve the movement of lymph;
  • reduce the pain arising from nervous strain and stress;
  • slowing aging;
  • reduced mental stress;
  • stretching of the muscles, maintain and increase their plasticity.

The result of regular exercise stretching will be:

  • increase self-esteem, inner harmony and satisfaction;
  • to reduce pain arising from pinched nerve endings and muscle “locks”;
  • improvement of the cardiovascular system, the revitalization of the veins and blood vessels on the periphery of the body and, as a consequence, reducing the risk of thrombosis, atherosclerosis and other diseases of this system;
  • return natural flexibility and its further strengthening;
  • weight loss – the figure will be more slender and toned;
  • improved posture.

With regular practice you will notice increased flexibility of the body, after only a month. As you work on will become available more complex elements such as twine, the Lotus position of yoga or prostration with the forehead on the knees, sitting with straight legs.

The nuances of class stretching

There are several types of stretching, among which everyone can choose the most suitable one for yourself:

  • Static stretching.

Involves thoughtful and smooth execution of the exercises without sudden jerks and jolts. The position is fixed for a period of 30 to 60 seconds and try soft pressure strengthen the muscles.

  • Passive stretching.

The principle is the same as in the previous paragraph, but stretching is not due to their own efforts, and with the help of a partner.

  • Dynamic appearance.

Includes active springing movements and various controlled Mahi limbs.

  • Ballistic look.

Also involves the active movement, but, unlike dynamic classes, there is no permanent muscle control. Suitable for experienced athletes and dancers, beginners should exercise with great caution.

  • Active isolated stretching.

Involves stretching a selected muscle, which reduces the load on the joints. Auxiliary accessories are elastic bandages, ropes, belts.

  • Isometric stretching.

Involves the alternation of tension in the muscles with their subsequent relaxation.

Beginners are recommended to start classes with static stretching. It is considered the most gentle and easy exercise option. In the classroom should be guided by the following rules:

  • To sustain smooth and deep breathing: to delay or to accelerate it especially should not be.
  • Stretching is best done after an aerobic or strength training, in this case the muscles are already warmed up, and therefore to resist the stretching will be much easier.
  • After class, it will take some time to rest, avoiding physical work or strength training.
  • Training should not be attracted to a strong or sharp pain, should be felt only discomfort. The appearance of pain indicates extreme tension.
  • Beginners should start with simple exercises and to sustain a position for not more than 15-20 seconds; gradually increase this time to 30 and then to 60 seconds.

    A set of stretching exercises

    Before you start training on the flexibility necessary perform exercise: the ideal option would be strength training, but if you hold it is not possible, you can perform some basic exercises such as squats, lunges, push-UPS. Then move to the main block of sessions, which should include elements to improve the ductility of the body and stretching of muscles and ligaments, and to complete the workout with a relaxing exercise.

    The training program for the beginner includes the following exercises:

  • In the standing position alternately pull the arms over the head, stretch the whole body followed by stretching the muscles of the body. Repeat 4-5 times for each limb.
  • In standing position put one hand on the ear, it can help tip the head to the shoulder, stretching the neck. After enduring 20 seconds, carefully doing a tilt in the other direction.
  • Sit on the floor widely spreads her legs apart. Put hands on right leg, bend his whole body to the leg, trying to descend, but not Kruglaya back. After enduring 20 seconds straight, and incline the body to the second leg. For each limb and perform 8 repetitions.
  • Lie back, stretch out my legs perpendicular to the floor. Grasping hands of the drumstick and pull the straight leg to the head for 20 seconds. Relax and repeat element 7-8 times.
  • Stretching exercises are contraindicated for people with injury or disease of the spine, as well as with cardiovascular diseases, thrombosis, hernia or arthritis. In addition, the training is better to postpone the period of infectious disease and exacerbation of chronic diseases.

    Uses photographs Shutterstock

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