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Stretching for beginners: the best stretching exercises

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Stretching for beginners: the best stretching exercises

The contents

  • The types of stretching
  • The benefits and drawbacks of stretching
  • Rules for effective stretching for beginners
  • Exercises for stretching the legs

Many believe that stretching is only needed for those who want to do the splits. However, this view is mistaken. Stretching is necessary for all who are involved in sports, regardless of where classes are held — at home, on the street or in the gym. In particular, useful exercises for the legs. They help to prepare the ligaments and muscles for the upcoming activity, make it more elastic, but the body flexible, improve blood circulation in the lower extremities, coordination and joint mobility. Consider how to stretch foot for beginners, and also know what are its features and benefits.

The types of stretching

Due to the stretching improves the capacity and flexibility of the body. Carrying it out regularly, over time you may notice that exercising to do simpler and easier. There are 3 types of stretching:

  • Static — can be practiced as experienced athletes and novice fitness. It involves the fixation of the body in different positions for maximum stretching of muscles, ligaments, and accustoming them to the given situation. Sometimes active and passive — conducted with the help of a partner.
  • Dynamic — best suited for those people who have long lead an active lifestyle and have mastered the static stretching. It involves stretching the body during the movement — execution attacks, strokes, turns etc.
  • Ballistic is a very active, dynamic form of stretching. During it the whole complex of exercises performed intensely, rhythmically, with a high amplitude.
  • The benefits and drawbacks of stretching

    Those who do not have a good stretch, believe that it is necessary for people to demonstrate the capabilities of his body in front of others. In fact, the advantages of stretching much more:

    • improve the elasticity of the skin;
    • strengthening the joints, improving their mobility;
    • the tightening of the buttocks, improving the terrain of the body;
    • prepare the muscles to stress, its relaxation after training, reduction of pain syndrome in muscle tissues;
    • improvement of coordination of movements;
    • reducing the risk of injury during training;
    • improving mood and well being.

    The disadvantage of stretching is the probability of injury of the joints, stretching or rupture of ligaments, tendons and muscle tissues. However, this is only possible when breaches of the exercises, rules, lessons and stretching cold muscles.

    Rules for effective stretching for beginners

    To stretch for beginners not hurt, it should be carried out according to the following rules:

  • Let’s go in good spirits and health. During exercise need to be relaxed and to focus not on problems, and muscle work.
  • Only stretch warmed muscles. Stretching is best done after the main workout. Otherwise, you need to warm up before stretching.
  • Don’t go overboard trying to achieve a quick result. The focus should be on quality of exercise, not the number of repetitions.
  • Follow the breath — it should be deep and slow. When stretching the muscles you need to breathe out when you relax is to breathe.
  • Practice regularly. A long break in the training negates all the achievements.
  • If you experience severe pain, immediately stop the occupation. Stretching should be accompanied by only a slight burning sensation in the muscles.
  • First spend training, doing simple exercise for a minimum amount of time. To increase their duration it’s recommended every 2-3 sessions.
  • Exercises for stretching the legs

    If the stretch for beginners, there is a separate training, it is necessary to do the workout. It helps to warm up muscles to prepare your body for exercise and prevent injuries. As a warm-up you can do the following exercises:

    • different types of squats;
    • jumping rope;
    • jumping squats;
    • running engulfing legs and high knees.

    After a workout you should immediately get to stretching until my muscles have cooled down.

    The best exercises for stretching the legs:

  • Sit on the floor, straighten your legs and raise as much as possible. Hands pull forward, put palms on the floor, chin down. Keeping your back straight, gently tilt your body forward as low as possible, stretch, and straighten up. Repeat 8-10 times.
  • Tilt your body to the right foot, holding right leg with your hands. Make as many spring movements of the body. Slowly rise and repeat exercise in other party.
  • Bring your feet together, pull socks on itself. Bend forward and grasp feet with hands and draw the head and torso closer to the legs. To make 30-40 springy movements, gradually to rise.
  • Stand up straight, place the straight leg to the maximum possible width. Slowly bend forward and try to reach it with his hands and better elbows to the floor. To stay in this position for half a minute, gradually rise. Try each day to spread his legs even wider and bend down even lower.
  • To put feet on the width of the pelvis, then the right to push forward, the left back, spreading them as far as possible from each other. Bend right leg to 90 ° at the knee and down. Back not to slant our, the body to relax. Gently squeeze the foot, increasing the tension. Lock in this position for 0.5-1 minute, get up and repeat the stretch on the other leg.
  • Set aside the right leg to the side, bent at the knee and down. Socks both feet must look forward, and the foot is to be pressed to the floor. Feel maximum tension in the muscles, to stay in this position for half a minute. To rise, to duplicate the element on the other side.
  • To bring the feet together, lean forward. Grab the Shin, pull the housing as close as possible to the feet. Knees not to bend. To stay in this position for 0.5-1 minute to climb.
  • Sit on the floor, knees dissolve in hand, feet to close and fasten as close as possible to the groin. Hold the foot with your hands, tilt your body down to lean his elbows on his knees. To stay in this position for a few seconds, straighten up.
  • Uses photographs Shutterstock

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