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Stretching for beginners: complex for development of flexibility

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Stretching for beginners: complex for development of flexibility
The contents

  • Stretching and its principal
  • Complex of exercises for development of flexibility
  • Delayed onset muscle soreness after stretching

A good stretch is not only mandatory element of gymnastics and dancing, but also an important quality for everyday life. The flexibility of joints and elasticity of muscles helps in many everyday Affairs and helps to maintain a slim figure and good health, prolongs youth and makes you feel good.

Stretching and its principal

As I begin stretching at home, you must care comfortable clothes for training. The ideal option would be t-shirt and leggings, shorts in this case is not suitable, because the exposed areas of the body would interfere with the sliding of feet across the floor and other surfaces. Calf muscles should additionally cover gaiters that will contribute to a more rapid warm-up and reduce the risk of injury. Important conditions for the success of training is their regularity and constancy, the ability to endure some discomfort and light pain during exercise.

Depending on the rate of committing of movement during stretching and their amplitudes are following its types:

  • Static.

This type is the least traumatic and the most popular, especially among beginners. The exercises are done very slowly and smoothly. When you feel mild discomfort and tension of the muscles to lock in position and hold it for a while. If you are experiencing pain, it is necessary to slightly relax the muscle or stop the exercise altogether.

  • Passive stretching.

Involves having a partner that helps to improve body flexibility with gentle physical force.

  • Dynamic.

Exercises are performed in a certain rhythm on the same trajectory, the amplitude of movements and speed constantly increase. This type of stretching is considered to be traumatic, so training should be approached with extreme caution.

  • Active stretching.

Involves using your own strength to improve flexibility of muscles and joints.

  • Ballistic.

Have a greater risk of injury, so it is not suitable for beginners. Based on the execution of sudden movements at high speed and with large amplitude.

Complex of exercises for development of flexibility

Before class, be sure to do a warm-up to warm up all the muscles and joints of the body. During exercise you should feel only a slight tension, if it goes into pain, the exercise should be discontinued. Overcoming pain and stretching out through the force, you only harm your body, therefore better to be patient, do not chase the result and develop your flexibility gradually.

A set of exercises for the shoulders and cervical area:

  • The first exercise can be done in one of two positions: standing or sitting. To do this, place the palm of the left hand on the opposite side of the head, and gently tilt it to the shoulder. During all movements of the back should be kept straight and the shoulders are freely lowered.
  • Standing on the knees, lower the buttocks to the tibia. Then slightly spread knees, and heels still leaving together. Next you should extend their hands to rest against them into the wall, prognuv back.
  • Sitting with a straight back, place both hands behind head and perform a soft pressure on the back of the head, head bowed down.
  • Sit on the floor cross-legged with the feet. One hand lift up and bend the other behind your back and put your hands together. Try to keep your back straight and if you can’t snap your fingers, use a strap.
  • A set of exercises for hands:

  • Standing straight, push both arms back so that elbows are not bent, and the palm was down. Raise both hands in the lock as high as possible without tilting the housing.
  • Standing with his back to a sustainable footing, insert a hand back and grasp it for support. Do slow turns the body in opposite hand side.
  • Vis on the bar perfectly strengthens the muscles of the arms and spine.
  • Lie on the floor, pull the bent leg to your chest and hold it there for about half a minute.
  • Exercises for stretching leg muscles:

  • Sitting on the floor, spread your straight legs as wide as possible, reach hands forward, bending lower.
  • Staying in the same position, reach the chest alternately with both feet.
  • Lying on your side, bend your top leg and, using your hands, pull it back.
  • Lying on the floor face up, alternately bend the legs and hands attract them to himself, his back should not SAG.
  • Stand facing the wall at a distance of meters. Put your toes of one foot into the wall and not rounding the back, tilt the torso forward. You should feel tension across the back of the legs, while the foot of the back leg should be tightly pressed to the floor.
  • Holding something for support, slowly raise legs to the side, as if trying to do the splits. Reaching a comfortable position, lean forward and try palms or elbows to reach the floor. Hold the point of the exercise for a few seconds.
  • Attacks on parties are also well-spread thighs, exactly like the back and sides.
  • Sitting on the floor, put your feet and slide them closer to himself. Put your hands on your knees and gently make pressure, each time dropping them lower to the floor.
  • Delayed onset muscle soreness after stretching

    Pain in the body after performing the set of exercises – it is quite normal in case if they are moderately expressed. In order to reduce the symptoms of delayed onset muscle soreness, you can use these guidelines:

    • let your muscles fully rest and recover after a workout with sleep, massage, taking a warm bath;
    • before the lesson, make sure to do the warm-up to warm up the muscles and prepare them for further work;
    • at the end of workout, do some exercise to cool down and relax;
    • stretch gradually, avoiding pain and severe discomfort;
    • during exercise it is also important to breathe correctly, breathing in a moment of relaxation;
    • throughout the training actively drink water in small SIPS.

    If pain after exercise do not improve within three days, this is a valid reason for going to the doctor.

    Uses photographs Shutterstock

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