Stretching for beginners

Absolutely all people want to be healthy and beautiful. Someone leaves his desire unfulfilled, and someone takes all the necessary measures for this. Healthy nutrition, proper daily routine and, of course, sport and physical activity.

Content

To date, anyone can easily please his whims and find the kind of physical activity that he will like - from heavy sports to fitness, aerobics and its various varieties. That's exactly about one of these varieties today we will talk.

Stretching: benefits and contraindications

So, stretching - “art” of stretching. In simple words, stretching is one of the types of aerobics, all the exercises of which are somehow aimed at stretching the muscles and acquiring the body of flexibility. You can engage in this type of physical activity for both children and adults, however, you need to approach classes extremely seriously and responsibly, so as not to damage the muscles and ligaments.

We all unequivocally encountered this sports technique, but we did not know what it is called that way. Remember, starting from childhood, perhaps from the kindergarten - there are already held physical education lessons every day, which necessarily stretched muscle stretching. Further, the school, and the usual campaigns in the gym are also accompanied by the “warm -up” muscles. It is clear that the exercises performed together with the coach in stretching are significantly different from those that we, one way or another, performed earlier, but the purpose of their implementation is the same - stretching and elasticity of muscles. It must also be said that you can conduct stretching training both with a coach and at home. Stretching at home will be no less useful and interesting, the main thing is to approach this issue correctly.
The main emphasis during classes, as a rule, is extended to stretch the legs, but the arms, neck and back are also not left without attention. You can engage in stretching as an independent type of physical activity or in addition to fitness and aerobics, and in principle, to any other sports.
Moreover, professional athletes necessarily perform this technique, because muscle flexibility is needed in absolutely all sports and, moreover, Stretching classes allow muscles to alternate tension.
Of course, do not forget that Stretching classes definitely help to fight overweight. Of course, there will be a comprehensive approach, that is, proper nutrition, and the normal regime of the day - in this case, the results really will not make themselves wait long.

So, we proceed directly to the benefits of classes:

During Stretching classes, absolutely all muscle groups are worked out. That is, classes contribute to strengthening the muscles of the whole body.
Stretching, like any physical activity, contributes to the improvement of the cardiovascular system. Blood begins to circulate much faster, blood circulation improves, and this, in turn, prevents stagnation, the formation of blood clots.
The general condition of the body improves, the human immunity increases.
Another huge plus of Stretching classes is that the body acquires a young tented look. Mosque becomes straight.
The flexibility of the body improves, and this reduces the chances of injuries at times.
And, of course, classes give a great mood, if this is a group occupation, then definitely it is new acquaintances, which also positively affects human health.

Contraindications for classes:

Despite the fact that the methodology of these classes is really very useful and basically brings only joy and pleasure, it also has contraindications.
Of course, you should not engage in stretching, and any other loads during the period of illness. The temperature, cold and other all kinds of diseases exclude the possibility of effective training, so it is best to stay at home, take care of your health and only after recovery, start classes with renewed vigor.
There is no need to do stretching for those people who have problems with joints and back. Here we are talking about all kinds of pathologies.
Stretching will have to exclude studies and those who suffer from heart disease, hernias, thrombosis and other serious diseases.

So, we repeat, you can engage in stretching at absolutely at any age. The main thing to do is to choose the right set of exercises.

You need to start classes extremely carefully. Without good physical preparation, it is very simple to injure. If you decide to engage in stretching lessons at home, then be patient and conduct classes slowly. If you still want to deal with the coach, then be sure to tell him about the level of his preparation so that he can choose the right program that certainly does not harm you and your muscles.
Remember, even if you really want to quickly sit on the twine or to achieve good results, you still should not rush. Why? With age and in the absence of proper physical activity, our body loses flexibility, the muscles become inelastic and one wrong movement in this case is fraught with serious consequences. In order to avoid such sad results, you need to start any lesson with a good warm -up.
During the warm -up, the muscles “warm up”, only after that you can proceed to more serious exercises. As a warm -up, you can shit, jump on a rope. Do not forget that all muscles need the warm -up, so you should not only devote time to the legs, but also the back, hands and the neck. On average, the warm -up lasts 20 minutes, but if you wish and the possibility, you can increase the time of its implementation - it will not certainly be superfluous.
Let's pay a little attention to such concepts as “dynamics” and “statics”. For those who do not understand what is at stake - static exercises require you to stay in one position. That is, you must exclude any movements. During dynamic exercises, the opposite is true, you must perform the exercise, as it were, a spring. Statics are definitely more useful, but performing such exercises is much more complicated and sometimes at least minimal physical preparation is required for this. If you are a beginner in stretching, then it is better to start with dynamics.
In order for the lesson to take place effectively, you need to be able to relax your body. If you do not cope with this task, then the pain will be felt much stronger, and the muscles will stretch much harder. Moreover, in such cases, very often people are injured. First, try to change your breath. You need to breathe deeply and slowly during classes.
Stretch all muscle groups. This is not even a recommendation, but rather a mandatory advice. Even if you began to attend the stretching lessons in order to sit on the twine, all muscles need stretching. This happens due to the fact that all our muscles are interconnected and only when all of them are in “harmony” among themselves, you will have a positive result.
And finally, remember, doing any physical exercises, control your back. It should always be even. Only when the back is smooth, the exercises will be effective.

Stretching - exercises

Stretching, as mentioned earlier, involves stretching all muscle groups, so the exercises here are very diverse.

So, the first exercise will help you develop your neck muscles. To do this, you need to sit on the floor, crossing your legs. Next, we rest on our chin with our hands, as if pulling it up, while we need to create resistance to the hands with the muscles of the neck. It is advisable to do at least 5-7 repetitions, one exercise is performed for about 15-30 seconds.
Initial position - sitting on the floor, legs are divorced to the sides. The legs need to be diluted as you can, if you feel that it hurts you too much, then shift your legs a bit. Remember, the pain should be tolerant, otherwise you only harm yourself. So, get your hands by the head and slowly, be sure with a flat back, tilt forward, left and right. Exercise perform 5 times in each direction.
Now we will need a wall or a closed door to the assistants. Stand your back against the wall, your palms need to press tightly to the surface, and then squat very slowly without leaving the wall. Pay attention to your breathing, it should be even and deep. Accustom yourself to this initially, in order to then fulfill this recommendation without even thinking.
This exercise is known under the name "castle". Legs shoulder width, back is flat. Hands must be tired behind the back and make a lock. Then we lean forward very slowly. Hold at the very bottom of at least 5-10 seconds. With the correct execution of this stretch, you will feel how the muscles of the legs and back work. Return to the starting position and repeat the exercise at least 4-5 times.
Another very effective leg exercise. Sitting on the floor, one leg needs to be straightened, and the second bend so that the foot rests on the inside of the second leg. To the leg, which is straightened, you need to make inclinations, at least 5 times for each leg. At the same time, the back should be as flat as possible, do not try at the expense of bent knees and your back lean below, this is ineffective. It is better to let the inclination be smaller, however, with a flat back and legs.
The starting position is lying on the stomach, the legs are straightened. Now you need to bend your legs so that you can grab yourself by the ankles with your hands. Next, we bend the back as much as possible. Repeat the exercise 5-10 times, depending on the level of physical training.

avoid sudden movements, because it is very dangerous. Pulling the ligaments, muscles without a good warm -up is very simple, so you need to approach the implementation of the exercise program extremely carefully. If you are engaged with the coach, follow all his recommendations, if you took up the stretching yourself, then, at least, do not write off to give yourself a big load and start with simpler exercises;
very often, groups engaged in stretching do it to the music. We also recommend that you diversify your lesson in this way. Light relaxing music will allow you to concentrate your attention on the technique of performing the exercise, help you configure your breath and bring you a lot of pleasure;
according to the reviews of women who are engaged in this aerobics, even after the first lesson, well -being improves significantly. The pain that is present in the lesson brings pleasure, and the lesson itself gives only positive emotions and vigor.

Game stretching for children

Children are a source of constant energy and it is very important to direct this energy in the right direction. Sometimes it is not so easy to interest the child with classes, but game stretching is exactly what any child will like. At the same time, it is worth saying that there is a game stretching for children of completely different ages. For each age group, the coach is selected the desired program, which will definitely like the child and with which the lesson will pass effectively and with the benefit of babies.

Game stretching for children is a great way to bring physical exercises into the life of a child. Having accustomed the baby to classes from childhood, you will forever forget about the problems of posture, joints, and also about diseases such as osteochondrosis and even flat feet. In addition, during classes, the baby returns blood circulation, and this is also important.
So, what kind of miracle are this classes, to which even the most picky kids go with pleasure? Game children's stretching is necessarily carried out to funny children's music and is accompanied by a certain script, as a rule, this is a fairy tale. The program includes various exercises for each age group, while the child is never forced to do any exercises through force on the stretching of the child. The main thing in this lesson is to interest the baby. That is why such classes do not take place individually, but in the group. After all, everyone knows that the kids are small “repeats”, and for the company they do with someone much more willingly.
Exercises should be light and unobtrusive. The coach must make sure that the child’s attention is drawn not to perform exercises, but to the plot of the lesson. The child should not feel that someone makes him perform any actions.
During the fairy tale, the children represent themselves of different animals and, accordingly, should repeat all their movements. For example, imagining himself a cat, the child makes an exercise for stretching the back, that is, he shows how the cat makes “hogly” when the baby becomes a toad, he jumps, while the load goes to the muscles of the legs, etc.
If you decide to give the baby to game stretching, your most important task is to find a good coach, an instructor. After the child comes from classes, always pay attention to his mood and well -being. If your child refuses to attend classes, specify the reason, it may be that the baby does not like his coach.

Pilates Stretching

Stretching is often confused with Pilates, however, these are slightly different methods. Despite the fact that stretching and pilates are different things, they still have a lot of common.

The main distinguishing feature of Pilates is that the program of his exercises works immediately with the whole body, while the stretching, we stretch all the muscles in turn.
Pilates perfectly strengthens the muscles of the body, relieves fatigue, stress, and also makes the body more flexible, hardy and graceful.
The muscles during Pilates are stretched with proper breathing, smooth movements. There is completely no haste, everything is done very “balanced”.
Also, unlike stretching, Pilates exercises also develop strength, and definitely help a person learn to control his emotions and his condition.
Pilates is also useful for all age groups and even for pregnant women. You can engage in exercises both at home and in specialized halls.
If you are in a position and decided to independently engage in Pilates or Stretchin, be very careful. Starting, consider your physical training, health status and possible risks. Never do if your well -being is bad or unstable, and most importantly, do everything in moderation. It will also not be superfluous to consult about this with your doctor.

Yoga Stretching

Now we approached yoga and stretching. In principle, for people who were previously not interested in this topic, it may not be clear how all these types of methods are different from each other and how all this can be combined. How can you just understand this issue: yoga is exercises that give your body health, calm and harmony, Pilates is aimed at ensuring that your body becomes stronger and flexible, and stretching exists for flexibility, elasticity and to prevent injuries .

So, yoga is a whole complex of asanas, that is, exercises that not only strengthen the body, but also ensure the unity of a person with his soul and nature.
During the performance of yoga exercises, only those muscles that are prescribed by the technique must be strained, this is the difficulty of performing asanas.
Let's say right away that it is better to do yoga with a mentor, since it is almost impossible to do all the exercises on your own.
Many sports complexes offer to combine yoga and stretching and this is quite real.
In Stretching Yoga, the exercises are aimed at the spine, as well as at the achievement of endurance and strength.
After a warm -up is carried out, and the muscles are ready for a large load, with a mixed type of techniques, the necessary asanas from yoga begin to perform. These asanas are aimed at stretching muscles.
Also, in the exercise of the stretching yoga, special attention is paid to breathing. The coach must literally ensure that you breathe deeply and evenly. Moreover, inhalation and exhalation should be controlled, that is, inhale and exhale, you need to breathe with certain body movements.
Such classes will definitely strengthen not only your health, but also your spirit, so feel free to go to the stretching yoga.

Stretching today is becoming more and more popular and this is completely logical. Now, in the literal sense of the word, it is fashionable to be a healthy, toned person. The most important thing is to know the measure and choose the right type of classes and methodology.