Good stretching means that a person is young and healthy, so different directions that allow it to develop are popular. Among them, we can distinguish stretching, which positively affects the shape and condition of the whole organism.
What is stretching?
The sub-type of fitness, which includes exercises that promote the stretching of muscles and ligaments, is called stretching. Use it as a separate direction and as an addition to the main sports complex of fitness or aerobics. Finding out what is stretching in fitness, it should be pointed out that this direction is used to train professional athletes and is included in health and therapeutic gymnastics. This discipline involves alternating tension and relaxation of muscles, which will help quickly relieve tension and restore strength.
What is useful for stretching?
Stretching has a number of useful properties, which causes the popularity of this discipline. Regular training helps to develop flexibility, to become slimmer and more pliable. Improves posture, circulation of lymph and blood. The use of stretching for women is to tonify the muscles and slow the aging process. Special exercises act on the muscles relaxing, helping to cope with pain and tension. Use stretching to prepare the body for increased physical exertion and, conversely, to relax after training.
What is better than stretching or yoga?
Many asked this question before choosing the right sporting direction for themselves. Yoga can not be called just a sport, because it is a whole philosophy, including physical and spiritual practices. Stretching and yoga, the difference between which is essential, are similar to the presence of stretch exercises performed at a slow pace. As for the popular spiritual practice, it uses different exercises, supplemented by meditation. In addition, yoga is aimed at working out the whole body, and stretching stretches the muscles separately.
What to choose, stretching or Pilates?
In the next variant of comparison, two directions met, which are similar in that practical exercises are all slow. The first reason for the difference between Pilates and stretching is due to the fact that the first type of training helps to develop strength, speed and flexibility. With regular training you can improve the work of the entire body. Pilates, like yoga, develops the entire body, and not individual muscle groups. They can deal with even women in the situation.
What is the difference between callanetics and stretching?
There are many differences between these directions, so callanetics is a fitness gymnastics based on the performance of static exercises for stretching and contraction of muscle fibers. Stretching is called a complex for stretching muscles, using static and dynamic exercises. Callanetics is a mixed sporting direction that includes dance moves, yoga elements, breathing exercises and others.
Types of stretching
There are several classifications, so depending on the load on the muscles, allocate a soft and deep stretching. The first option involves stretching the muscle to its usual length (one movement is performed for 40 seconds), and the second leads to their stretching to a larger size (one movement is performed for 1-5 minutes). There are varieties of stretching, different ways of doing exercises:
- Static . This option is designed for beginners, and it is aimed at relaxing the muscles. Performing exercises slowly and smoothly.
- Dynamic . This kind of uncomplicated and use it can people who do not have serious physical training. During training, the muscles first strain, and then relax.
- Active . Finding, stretching - what it is, you need to stop and on this option, which helps stretch the muscles in a passive state. This type of training helps to improve joint mobility.
- Isometric . Stretching, when using this type of training, occurs in several stages: tension, relaxation, stretching and fixation. To cope with it, a person must be physically prepared.
- Ballistic . Such stretching is a system of development, which is the most unsafe, because the exercises are carried out abruptly and at a fast pace. It is recommended to be engaged only under the guidance of the trainer.
- Proprioceptive neuromuscular . Use this species to restore joint mobility after injuries or surgeries.
Stretching exercises
In order for training to be of use only, several important rules must be taken into account. Stretching should begin with a warm-up, aimed at warming up the body. With its help, you can make the muscles flexible and elastic, which significantly reduces the risk of injury. It is best to choose an aerobic load, for example, walking on the spot or jumping rope. Choose for the main workout exercises that will work through the main muscle groups.
Stretching stretching involves holding each position, at maximum load, for 30-60 seconds. It is important to take into account that the feeling of discomfort is acceptable, but not painful. Each element is executed 3-4 times. Do not forget about breathing, which should be calm and smooth. If there is dizziness, burning sensation, muscle spasm and an incomprehensible crunch, then the training should be stopped.
Stretching - exercises for beginners
If a person has not previously stretched, then it is necessary to approach the selection of exercises carefully. Begin with a minimum to develop the body to the maximum, avoiding injuries. Stretching for beginners can include different types of slopes that are performed from standing, sitting and standing. It is recommended to periodically change the exercise to see progress.
- Stand upright, keeping your hands on your hips. Take a deep step to the side, crouching down and stretching the inside of the thigh.
- Take the emphasis lying down and pull your right knee to it so that the heel touches the hip of the other leg. The left leg should be lowered so that the foot is on the floor. Keep your back straight, and then, bend back. Lean with the fingers of your left foot, as if pushing the heel.
- Stand near the chair in the distance so that during the tilt forward hands lie on the back. Slow down in the thoracic region.
Stretching for weight loss
Stretching affects the body in a complex way, helping to cope with excess weight. For those who are interested, whether you can lose weight by stretching, you should know that it strengthens and develops muscle fibers, contributing to the replacement of the fat layer and improving the relief of the body. Helps stretch to cope with cellulite, since the outflow of lymph is normalized. Positively affects her and the condition of the skin, which will not sag.
- The Butterfly . Exercises for working out legs. Sit on the floor, bending your knees and connecting your feet, with each other. Keep your back straight. Grasp the socks with your hands and lean forward, pointing your knees closer to the floor.
- The Cobra . If you want to learn, stretching - what is it, then pay attention to this exercise for working out the press and back. Place yourself face down on the rug, placing your hands under your shoulders. Straining the muscles of the pelvis, press the hips to the floor. Straightening your arms, lift your chest so that it is pointed forward. Stretch out as much as possible and fix the position.
Stretching food
Whatever sports a person is engaged in, proper nutrition is important, otherwise there may be unpleasant sensations, health problems, and if the exercises are designed for weight loss, the result may not be. Great importance is the water balance, so a day you need to drink at least two liters of liquid. In the information concerning stretching - what is it, it was stated that the elasticity of muscles is important, and for this it is necessary to include in your diet fatty acids, which are in fish, nuts, vegetable oil and avocado.
The menu should contain foods rich in vitamins and for this purpose fresh fruits and vegetables are best suited. It is recommended to minimize the amount of salt consumed, which makes the ligaments rigid. It is also necessary to refuse sugar, which will easily replace honey. Many people are wondering if it is possible to eat after stretching, and so the trainers recommend eating not earlier than an hour after the session.
What to walk on stretching?
Since training involves stretching the muscles, it is important to choose the right clothes. It should not only be comfortable, but also not interfere with the movements. Clothes for stretching should stretch well, for this, pay attention to the composition, which can include 80-90% of natural thread and 10-20% of elastin or polyester. As for shoes, it should be soft, for example, it can be ballet shoes, Czechs or sneakers, but you can just do it in socks.
Stretching - contraindications and limitations
To make the classes useful and not harmful to health, it is necessary to take into account possible limitations. If a person has osteochondrosis of the spine, then twists are prohibited in this area. Strength stretching is undesirable during menstruation. Temporarily postpone the training should be with increasing temperature, fractures, scoliosis, immobility of joints and viral diseases. The damage of stretching will affect people with frequent dizziness, various mental illnesses, problems with internal organs and with oncology.
To find out stretching - what it is, you can not ignore the existing contraindications, in which training is completely banned. These include the presence of acute injuries and inflammatory processes in the muscles and spine. You can not exercise with problems with joints and serious curvature of the spine . Stretching is contraindicated in diseases of the cardiovascular system, thrombosis, arthrosis, osteoporosis, hypertension, hernias, hematomas and fractures.