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What is stretching in fitness and why it is needed

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fitness, lifestyle
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What is stretching in fitness and why it is needed

The contents

  • Varieties of stretch marks
  • Rules for successful stretching
  • What not to do when stretching muscles
  • The best exercises for stretching
  • When to stretch is not necessary

Stretching helps make muscles more supple and strong, joints movable and ligaments and tendons flexible, plastic. Conducting stretching before exercise helps prevent injury, and after it — to reduce delayed onset muscle soreness. In addition, stretching exercises help to stretch the fascia, improve circulation of blood and oxygen to the muscles, which contributes to their capacity.

To conduct the stretching must not be approached lightly. Any wrong move can lead to severe sprain, or tearing of the soft connective tissues. Like any other fitness workout, stretching the muscles should be carried out by certain rules. Consider what you can and cannot do during stretching.

Varieties of stretch marks

Stretching may be performed in different ways, since there are several types:

  • static active — performed by the athlete;
  • static passive — is made with the help of another person (with experience in stretching);
  • dynamic — when all exercises are performed in motion;
  • ballistic is made using a springy movements, jerks.

Rules for successful stretching

Conducting stretching requires compliance with certain rules. What is necessary for a quality stretch marks?

  • Practice static kind of stretching before and after exercise. In the first case, it will help to relax tense muscles, second is to maintain flexibility to prevent the appearance of fever or to reduce pain.
  • Stretch strained muscles during training and between sets, for muscle relaxation, increase flexibility and increase frequency of stretch.
  • Completely control of own forces in the zone of tension.
  • To do a complex of exercises for stretching the deterioration of posture is to stretch shortened and tense muscle, eliminate the limitations in the movements.
  • Be sure to stretch after strength training, which contributes to the shortening of muscle fibers.
  • Practice is not open, and a closed form of stretching that exerts pressure on the palm or foot. This stretching the muscles will be much more efficient.
  • To do the exercises on stretching not just for target but also for the surrounding muscles to maximize your performance.
  • What not to do when stretching muscles

    Factors affecting the quality stretching:

  • Prolonged implementation of intensive stretching. While static stretching is better to use several different positions, rather than be a long time in one. This can lead to hypoxia of the muscles.
  • To ignore the power of the elements at run time which is passive stretching (deadlift with straight legs, crunches on an exercise ball, raising the dumbbells from a position lying on a horizontal bench, etc.).
  • Stretch immediately after waking up, especially if you have a back injury. During sleep in spinal fluid accumulates, which increases the risk of injury during stretching.
  • To do exercise on the compression of muscle tissue immediately after their intensive stretching.
  • Hold your breath while stretching — this causes excessive muscle tension, and later still and the effect of oxygen starvation.
  • The best exercises for stretching

    Start stretching-exercise with the stretching of the upper body, gradually moving to the lower extremities. It is very important not to forget about the warm up muscles and prepare the body for exercise. Stretching after training needs to be done in 10-15 minutes, and as a standalone lesson — for over an hour (including warm-up and cool-down).

    • Tie the neck.
  • Sitting on a stable support surface (e.g., chair), lower left arm down, the right to put on the temporal part of the head.
  • Posture to keep smooth. To make the tilt head to right shoulder, using his hand.
  • To fix static as long as possible, to return to the starting point.
  • To change the hand, make a tilt in the opposite direction.
  • To perform bending head forward and backward, putting, respectively, a hand on the back of the head and forehead.
    • Pull the shoulders and chest.
  • To stand up, to place the foot at the level of the width of the pelvis.
  • Raise left hand, place it as close as possible to your ear, pull up. To get head the right hand, take a brush for the left elbow.
  • Pull left hand to his ear, feeling the tension in the deltas. Lock in this position as long as possible, to return to the starting point.
  • To perform the exercise with the other hand.
  • Make his hands bent at the elbows behind his back. Take the left hand over the right forearm close to the elbow. Pull your right hand to your left shoulder. Lock in this position as long as possible, to return to the starting point.
  • To perform item the other hand.
    • Tie the back.
  • Stand beside the tower (pole, pole) at arm’s length to grab it with both hands.
  • Take pelvis back, squared his feet and pulling back.
  • To stay in this position, then return to the starting point.
    • Pull wrist and arm.
  • Stand up straight, put feet on the width of the pelvis.
  • Raise left arm to have behind you over the head, bending at the elbow.
  • Raise your right hand, take the right brush for the left elbow and pull left arm.
  • To stay static, to return to the starting point.
  • To perform the exercise with the other hand.
  • Get on all fours, hands positioned at shoulder joints, fingers to deploy to my knees.
  • Take the pelvis back so that your buttocks almost touch the heels.
  • To bend your back, feel the tension of the biceps.
  • To make a long pause, to return to the starting point.
    • Pull the abdominal muscles.
  • Lie on stomach, lift upper body, leaning on straight arms.
  • Brush placed under the shoulder joints of the fingers forward.
  • Feet to dissolve in the width of the pelvis, put the top part of the foot on the floor.
  • To bend your back, stretch your head up.
  • To stay in this position, return to the starting point.
    • Tie legs.
  • Sit on the floor, spreading her legs as wide as possible.
  • Rest your hands on the lower leg, turning toes towards each other.
  • Tilt your body forward (as low as possible) and to produce at the lowest point in springing movements up and down.
  • To do the same stretching, holding both hands over the left calf, then right.
  • At the end of the exercise bring your feet together, get on their body, placing your right hand on your right Shin and left hand on the left.
  • When to stretch is not necessary

    Stretching is extremely useful for healing the body, but like any physical activity, is not without contraindications. It is not recommended under the following health problems:

    • severe injuries to the spinal column;
    • inflammation in the hip joints;
    • severe pain in the lumbar;
    • recent injuries of the lower extremities;
    • there are cracks in the bones, especially the pelvic;
    • high blood pressure.

    Also, the stretching cannot be conducted during pregnancy — without prior consultation and permission from their Ob-GYN.

    Uses photographs Shutterstock

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