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Stretching for beginners: the rules for conducting fitness workouts

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Stretching for beginners: the rules for conducting fitness workouts
The contents

  • Use fitness stretching
  • Basic stretching exercises
  • Rules for conducting fitness workouts

Stretching — stretching exercises that seem to be a lot of people are worthless compared to cardio and strength training as physical activity of this kind do not solve such fundamental problems as the weight loss and muscle building. So all the doubters need to start stretching and make sure on their own experience in the use of these fitness workouts for your figure and health.

Use fitness stretching

As a result of regular carrying out fitness stretching occurs in the body, and continuously progressing the following positive changes:

  • increases the functionality of the joints and elasticity of connective tissue, namely ligaments and tendons;
  • improving the nutrition of the soft tissues due to the stimulation of blood flow to them;
  • strengthen muscles, they become more elastic;
  • formed a beautiful correct posture;
  • decreases volume of subcutaneous fat;
  • occurs prevention of salt deposits and control;
  • improves psycho-emotional state;
  • eliminated spasms and clamps in the body, reduces mental stress and muscle fatigue;
  • reduces the risk of many diseases;
  • the aging process slows down.

Basic stretching exercises

To stretch the neck muscles, including the smallest of them, the fitness exercise you can include the following simple set of movements:

  • Standing up smoothly and conveniently with the foot, place the right palm on the left cheek and temple and perform a head tilt to the right. You need to bend so low to be able to touch ear to shoulder. When performing exercises it is impossible to press a palm to the head, as in this case, the brush performs the function of weighting. These slopes should be repeated 3-5 times in each direction.
  • Without changing the initial position of the exercise, you need to tilt your head slightly down and to the side, trying to touch the chin to the collarbone. To perform 6 turns in each direction.
  • Stand or sit with straight back, put your palms flat on the low back and tilt your head, trying to reach the chin fossa, formed by a pair of sternocleidomastoid muscles. To repeat the item fitness workout 5-6 times.
  • To stretch the muscles of the back, you must complete the following complex:

  • Stand up straight, it is convenient to arrange and bend slightly the lower limbs. From this position you need to bend over and hook the brush into the castle under the knee bends. The back thus should be rounded. To return to the starting position and repeat the element fitness training 6 times.
  • To kneel, to bend the body and stretch arms and torso to the side, trying to touch elbows to the floor surface. To return to the original upright position and repeat the exercise, leaning in the opposite direction. It is recommended to perform 5 bends to each side.
  • Kneeling, stretch your palms to the floor, placing the brush under the shoulder joints. Then in the activity you want to round the spine and hold it in this position, then bend in the lumbar back and stay in this position for a few seconds. This element of the fitness classes you need to carry out 6-8 times.
  • For stretching the chest muscles is necessary during the stretching to perform the following complex:

  • To take a vertical position, raise the upper limbs to the sides, raising them to shoulder level. This position is considered the starting position from which to have his hands back, opening the chest and stretching the muscles in this area. Perform 6-8 reps for one of the fitness classes.
  • To stand sideways near a vertical stable support, e.g., wall or doorway. Abut to support the forearm at chest level and to expand the body from the wall to the muscles of the chest maximally stretched. Turn to other side and repeat the exercise 5 times in each direction.
  • To kneel, bend and stretch straight arms forward, keeping the position at which the thighs perpendicular to the floor and bend the knee is 90 degrees. Repeat the tilts 5 or 6 times.
  • In an effort to stretch muscle and connective tissue of the upper and lower extremities, in fitness training need to include, very simple in implementation, training movement:

  • Stand up straight, take a gymnastic stick or any other long subject, is able functionally to replace the sports projectile, for example, MOP, belt or towel. Lower the stick back over your shoulder and hold it by one end, positioned along the back. To get free upper limb behind the back from the waist and take up the stick. Fingering on the projectile, to bring the palm of the minimum distance. Reaching the closest point to pause. Then you can relax and repeat the exercise up to 6 times.
  • Standing straight, having a stick or object, replacing it, behind his back, holding it at both ends across the spine at the level of the buttocks. The next steps in the exercise are to lift the shell as high as possible. The optimal number of repetitions 6-8 times.
  • Sit on the floor. One lower limb to pull and the other to bend and put her foot on the floor from the outside of the knee of the outstretched leg. Put on a bent knee opposite the arm so that my elbow was on the kneecap. With his free hand rest against the floor behind you, and expand housing in the same direction. Repeat the exercise, changing the working appendages. The optimal number of repetitions 5 times in each direction.
  • Sitting on the floor, raise the lower limbs as widely as possible in hand. You then, keeping your back straight, bend as low as possible, trying to touch the chest floor between his legs. Perform 6-8 tilts. In this exercise, you can alternately lean in to each lower extremity.
  • Rules for conducting fitness workouts

    To ensure fitness-training conditions most favorable for the development of flexibility of body, organizations of stretching to follow some important rules:

    • you should stretch only after the workout, during which you need to enhance blood flow to muscle tissues by using light cardio;
    • when performing exercises, you may experience nagging discomfort, but severe pain should not be;
    • at the point of maximum stretch should be delayed for 10-30 seconds;
    • stretching, you need to breathe evenly and deeply without holding your breath.

    Uses photographs Shutterstock

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