Stretching is a direct indicator of the amplitude of joint mobility. Accordingly, the worse your stretching, the higher the chance of getting on an equal place stretching, ligament rupture or dislocation. Athletes of different directions are simply obligated to perform stretching to avoid injuries and the condition of "muscle congestion" that occurs when the strength exercises prevail and the complete absence of movements to stretch the muscles.
As for beginners, then, of course, when mentioning stretching exercises from scratch, the first association that arises is the need to sit on the twine. Twine for beginners - it's painful, unpleasant and traumatic. In no case do not put pressure on yourself and do not harass the desire to twine. First of all, you must master all kinds of stretching exercises for beginners, which will increase the flexibility of the whole body, and only then you can select purposefully work on spar.
Types of stretching
In fact, basic stretching exercises have many varieties:
- passive stretching - you stretch a partner, standing on his feet in a "butterfly" position or pressing on his back in the slopes;
- active - you stretch yourself, lengthening the muscles acting on them with the weight of your own body;
- exercises static stretching - you keep the position of "tension" in the muscles for 15 - 60 seconds;
- Ballistic stretching are jerks and springy slopes;
- exercises dynamic stretching - the slopes, in which a slight stress is achieved, after which you smoothly from one position to move to another.
For a beginner, that's dynamic, that ballistic stretching is just words. You need to remember that the most safe type of exercise for those who start from scratch is statics. When you fix the position of the body and go without jerks to another position, the risk of something dislocated and stretched is practically reduced to zero. But with the dynamics you need to wait. Dynamic stretching is very beautiful. It is a gymnastic mahi, rolling from the longitudinal to the cross twine, in a word, do it and get to it!
Exercises
We will perform a set of simple stretching exercises, consisting of static and dynamic elements.
- Become straight, legs wide, on inhalation we stretch our arms upward, on exhalation we perform a tilt forward. We make rides on our feet. We stretch our arms out to the sides, we continue rolling. Add the stretches with your hands up and go back on the rollback.
- We lower hands forward, we bend the left leg and put forward, stretch the back leg, springy movements.
- The right leg is attached to the left, we pull our hands down, we pull the forehead to the feet. Ladoshka put on the floor, the left leg is removed back, the right bend and sit on it. Pull up your hands, fix the position. We go down on the right hip, right foot pushed to the center, we try to level the hips, laying forward.
- We carry the left leg forward, put the foot on the right thigh, we press our hands on our feet, we lie forward.
- We do rides on the back.
- We do everything from exercise 2 to the right leg.
- Half-bent legs are exposed in front of us, forming a rhombus, feet together. We make an inclination to the legs.
- The legs are spread wide as far as possible, in the slope of the arm we put them under our feet and stretch forward, while the head should descend as far as possible.
- We leave this position neatly, we gather our legs "in Turkish", take a breath and exhale.
There is one thing that makes many beginners drop their hands. In order to develop flexibility , you need to stretch every day without indulgence. The fact is that the memory of the brain for this "stretching" is such that after several days of interruption, everything has to start again from scratch. Therefore, do not be too lazy to do daily at least a minimum of exercises for flexibility.