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Stretching for beginners: complex for development of flexibility
- 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:
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.
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.
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:
A set of exercises for hands:
Exercises for stretching leg muscles:
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