Now more and more popularity is gained by stretching. If you explain the essence of these classes easier, then they practice stretching all the muscles, so these classes are so popular with dancers and many athletes. However, even if your professional activity is not related to this, you will still benefit from stretching. This is not only a wonderful way to relax all the muscles of the body, to develop flexibility, plasticity and grace in movements, but also a good help in losing weight.
Stretching for weight loss
At first glance it seems that it is rather difficult to lose weight by this method. However, in fact stretching (stretching) gives very attractive results. If you do it regularly, you are accelerating the metabolism in the body, so that fats begin to be consumed more actively, and weight loss is gaining excellent pace.
Yoga, which is based on static stretching (when you occupy the pose, stretching the muscles, and hold it), has been showing great results for the figures of those who turn to it for many years. It is worth mentioning that this does not mean that there is everything possible: yogis, for example, exclude meat from the ration and switch to natural food, due to which they are usually so slender.
There is one more kind of stretching - dynamic. This option is great for various workouts and hiccups. In this case, you do not occupy a pose, but pull in a certain direction, making an effort to stretch the muscle. In most classes of effective stretching, combine both these methods.
Stretching for beginners
The procedure of stretching in general terms to each of us is familiar even with school classes in physical culture. Consider simple exercises for those who are just starting to do stretching:
- Standing straight, legs bent at the knees, stand on the width of the shoulders. Lift one hand gently and stretch it. Change hands and repeat the exercise. Do the exercise 6 times.
- Sitting in Turkish, tilt your head with your right hand to the right. Let's settle for 15 accounts in this position. Relax, remove your hand, then repeat for the other hand. Execute 8 times for each side.
- Standing, press your back against the wall. Slowly crouch, sliding palms on the wall. At the lowest possible point, lock in 20 accounts. Do the exercise 6 times.
- Lunge forward, keeping your back flat, on your right foot. Right hand - to the side, left - to the head. Bend over to the outstretched hand, hold the pose for 30 bills. Change your foot, repeat the exercise. Perform a total of 8 times.
- Sitting on the floor, legs wide apart, hands clasped at the back of the head. Gently bend forward, seeking to touch the right knee. After that, relax and perform for the other leg. Run 6 times in each direction.
- Sitting on the floor, legs wide apart, right leg bent at the knee, palms linked to
nape. Stretch to the straight leg, then relax, bend the other leg, straighten the first one and repeat the exercise. Perform 6 times for each side. Ideally, you need to grab a foot with your hand and fix the position on 20 accounts. - A popular exercise is the "butterfly". Sitting on the floor, connect the feet together and pull your knees to the floor, helping yourself with elbows. The palms can be put on the feet.
It is not necessary to perform stretching on non-warmed muscles - this will do more harm than good. Before the exercises, run or jump with a rope for 5-10 minutes.