Marry 

Stretching - make the body flexible and slim. What is stretching in fitness and what are the benefits of it

For many, youth is associated not only with a flourishing appearance, but also with the flexibility of the body, special mobility. There is a special kind of fitness - stretching, called "cat". Thanks to him, the body acquires a truly feline grace and flexibility. They can be practiced in the gym under the supervision of a trainer or at home. It is suitable for beginners, it is used by athletes and dancers, including in the training complex. What is stretching, how it is used to correct the figure, we will consider in detail.

Stretching is translated from English as "stretching". This is a special kind of exercise, something between aerobics and yoga. Benefits of stretching for women:

  1. promotes elasticity of muscles, ligaments, tendons;
  2. maintains the flexibility of the joints, strengthens the spine;
  3. improves blood circulation, lymph flow, helping to get rid of hated cellulite;
  4. helps to remove body fat;
  5. helps to maintain balance;
  6. relieves stress and nervous tension.

These exercises can be performed as a separate complex, and can be used as a “warm-up” before fitness or recovery after strength training. Most women make the same mistake - they give all their best on the simulators and, exhausted, do not want to spend a few minutes stretching. With its proper implementation, you can avoid krepatura, reduce pain. Elastic muscles are less prone to injury, so post-workout stretching should not be underestimated.

Types of stretching

Stretching by type of load is divided into soft and deep. In the first variant, the muscles, when stretched, retain their usual length. The duration of the exercise is only 30 seconds. For deep stretching, it will take more time - about 1-5 minutes. In this case, the exercises are aimed at stretching the muscles to make them longer.

Regular exercise, even with small loads, allows you to maintain good physical shape

Clothing for classes

Since the main task of the complex is to achieve maximum stretching, the clothes should not restrict movement and stretch easily. For this, sets made of cotton with the addition of elastane or elastic knitwear with a minimum amount of synthetics are best suited so that a "greenhouse" effect is not created. Regardless of where you will be exercising - in the gym or at home, give preference to such combinations of clothes:

  • T-shirt (top) and sports trousers;
  • top (t-shirt) and leggings.

Clothing should not be baggy, so you will feel more fit. Pay attention to shoes: they should be soft and light. Give preference to sneakers, Czechs, ballet flats. At home, you can practice in regular cotton socks or just barefoot.

Types of exercises

To understand what stretching is in fitness, you need to understand its types. According to the method of execution, stretching is classified into:

  • static,
  • proprioceptive neuromuscular,
  • ballistic,
  • dynamic,
  • isometric,
  • active.

The listed types of stretch marks are useful in their own way. When performing them, it is important to adhere to the principle of gradually increasing the complexity of the exercises.

Static stretch

The most effective, injury-free exercise option. Therefore, it is most suitable for beginners. Its essence is that a person, when performing an exercise, freezes in a motionless position for 30-60 seconds. Muscles in this state remain in a tense state. To achieve the effect, you need to fully focus your attention on the muscles: you need to feel how they are stretched. But do not experience severe pain. There should be a mild effect on the tendons, joints: stretching occurs due to its own weight.

You can stretch muscles and tendons with various exercise techniques.

dynamic

This stretch can be done by unprepared people. It consists of controlled movements of the upper and lower extremities: rolls, swings. It can be both fast and slow movements. In this case, there is an alternation of muscle tension and relaxation.

Contraindications for classes

Do not think that stretching can be done for any health condition. Dynamic, ballistic, isometric stretching options require a certain physical preparation. They are contraindicated in such cases:

  1. after an injury to the joints, tendons (fractures, dislocations, subluxations);
  2. with exacerbations of chronic diseases of the joints (arthritis, arthrosis);
  3. with osteoporosis;
  4. thrombophlebitis of the legs;
  5. atherosclerosis, hypertension, any diseases of the cardiovascular system.

It is worth abandoning classes if a sharp pain occurs during the exercise. This will be a signal that there is some kind of failure in the body. In this case, it is better to immediately seek medical advice. Pregnant women need to give up dynamic loads, exercises with a large amplitude.

Each person has a different degree of flexibility and therefore the result is achieved in different times with the same perseverance.

Children's stretching

Recently, pediatricians have sounded the alarm about the huge number of children of preschool and primary school age suffering from impaired posture. For preventive purposes, children's stretching classes began to be held in kindergartens. It has the same goal as the "adult" version - to achieve the full functioning of the body. Exercises for children differ from adults in less physical activity and in that they are carried out in a playful way.

The younger the child, the more flexible and plastic he is, with age everything changes for the worse

What is children's play stretching

To interest a three-year-old fidget to do exercises is not easy. Namely, from this age, doctors recommend starting classes with static stretching. Only a game can attract a child. A special mood when performing exercises creates musical accompaniment, which causes a corresponding positive mood in the child. And then the child is offered a fascinating story or fairy tale (for the smallest). The plot is intertwined with simple exercises that children are happy to repeat after the instructor. The level of load and complexity depends on the age of the child. The whole lesson takes place in an unobtrusive form: the child does the exercises as many times as he can. At the same time, the story carries educational moments: the kids learn about kindness, friendship. For safety reasons, classes are held at a slow pace, the instructor carefully monitors each child.

Classes in childhood will help increase discipline and improve the musculoskeletal system

What are the benefits of stretching for children

In addition to the pleasure that kids get from physical activities in the form of a game, the impact of game stretching on a child's body is invaluable:

  • Babies develop spinal flexibility. There is a normal formation of posture, which will have a positive effect later, when the child goes to school.
  • Muscle elasticity increases, the child becomes more mobile, active.
  • Exercises in a playful way develop diligence.
  • The opportunity to imagine yourself in the role of a fairy-tale hero develops figurative thinking in a child.

3-4 years old is the age when a child likes to copy the actions of adults. For preschoolers, classes should not exceed half an hour, so as not to scatter their attention.

Stretching during pregnancy

Stretching exercises are very beneficial for pregnant women. They help prepare the body for childbirth. Stretched muscles facilitate labor activity, reduce pain. But, as with any physical activity, pregnant women should be guided by their condition, the peculiarity of the course of pregnancy. In what situations are these classes absolutely contraindicated:

  1. the threat of miscarriage, premature birth;
  2. aching pain in the lower back, lower abdomen;
  3. high blood pressure;
  4. placenta previa;
  5. weakened cervix;
  6. bleeding.

In such an interesting position, sports should be agreed with the leading doctor.

In the absence of such problems, it is permissible for pregnant women to engage in stretching exercises, but it is better to consult your doctor on this issue. It is better not to take risks and train under the supervision of an experienced instructor who will select the complex that suits you. In this state, ballistic, dynamic stretching is strictly contraindicated for a woman. You have to be careful with tilts: they can only be done in a sitting position. It is necessary to avoid sudden movements, everything should be done smoothly. Dosed physical activity will help to cope with negative phenomena during this period: fatigue, mental stress, mood swings.

If desired, a modern person can lead as active a lifestyle as he can afford it. Yes, physical labor is no longer the main one, but there are sports that are available to everyone. Moreover, a huge selection of destinations is offered, among which the Athletic Stretch program has become a real hit of the season. Mostly, women choose it, but no one says that Stretch fitness is exclusively for women. Such training is suitable for everyone, regardless of gender and age. The only criterion is the desire to become more plastic, improve coordination of movements and make the body more attractive.

What is Stretch Fitness?

This is the name of a new direction in fitness, functional training, due to which coordination of movements develops, body flexibility increases and muscle strength increases. But this type of fitness is not like standard stretching, strength training or aerobics. The essential difference is that training provides muscle relaxation, relieves stress, while improving the overall level of physical fitness. That is, Athletic Stretch is training with virtually no fatigue, from which you return full of strength and energy. But they are effective - over time, the body becomes more toned, strong, flexible, movements acquire greater clarity and better coordination, posture is corrected.

This effect is achieved through the optimal combination of power loads, stretching elements and aerobics, yoga and Pilates. During the class, all the muscles of the body are worked out, Athletic Stretch uses a mixture of static and dynamic load, which gives the best result.

If we talk about the types of load, then power ones are mainly represented by ABS elements. What is ABS? This is the name of training aimed at the maximum study of the muscles of the press, buttocks, hips and lower back. Yes, other muscles are not forgotten, but the emphasis is on the press. Flat stomach, thin waist, strong back (and without it, nothing), slender hips, tightened buttocks, increased stamina, fat burning - all this is the result of ABS. And the most effective exercises from here were taken in Athletic Stretch. Some of the TABS exercises, an intense strength training aimed at deep working out the abdominal muscles, also got here.

As for stretching elements, ABS stretch involves the use of exercises from yoga, Pilates, and classic stretching elements. Since Athletic Stretch is a mix, the workouts are really effective. And instead of doing strength training, stretching and yoga separately, you can simply sign up for such a course and get everything at once. And, in perfect harmony.

Features and Benefits of Stretch Fitness

Such an activity consists of several stages:

  1. Doing exercises to increase core body temperature (warm up).
  2. Elements of low intensity.
  3. Static stretching loads until normal muscle temperature returns.

Due to this Stretch Fitness structure, muscle fibers and ligaments are effectively stretched without the risk of damage. Moreover, after classes there is no feeling of fatigue, although everything happens non-stop. But due to the alternation of various types of load, fatigue does not occur, but on the contrary, a surge of energy and cheerfulness is felt. Perhaps these are the two most significant benefits of stretch fitness. Add to this the lack of restrictions on age or gender, versatility, and you get a really perfect workout for those who want to keep fit, harmoniously develop their body.

The effect of classes

ABS stretch will give you a lot. First of all, this is the development of plasticity, the removal of the feeling of muscle tightness. Tired of being "wooden"? Then you should work out ABS stretch. Moreover, classes allow you to get rid of muscle pain or cramps, which is important for many. Especially for those who lead a sedentary lifestyle.

What else does it give? These workouts allow you to:

  1. Improve coordination.
  2. Correct your posture.
  3. Strengthen all the muscles of the body.
  4. Strengthen the respiratory system, activate blood circulation.
  5. Get rid of stress and nervous tension.

Stretch workouts, which are carried out regularly, give quick and noticeable results. But keep in mind that they are not suitable for intensive fat burning. That is, exercises can tone muscles, tighten the body, but you should not count on quick weight loss. This requires a higher level of intensity. But as an addition - Stretch workouts that are visited often give an excellent effect. After all, everyone knows that without work on the muscles one cannot talk about the true beauty of the body, harmony - there is nothing attractive in a thin person who has some rags instead of elastic muscles.

So, Stretch fitness - what is it? This is not just a fashionable, but very relevant direction of fitness, which is ideal for those who do not want to exhaust themselves in the gym, but want to get a beautiful figure, flexibility and strength.

A large number of people are interested in stretching, but they have no idea about it. So, "stretching what is it?"

Stretching is a kind of aerobics, which includes a whole range of useful exercises for good stretching and flexibility development. To practice this type of aerobics, you should know a few necessary rules, advantages and requirements, as well as existing contraindications.

The benefits of stretching

Doing any kind of sport is already one big advantage that has a positive effect on the physical condition of the body as a whole. The main benefits of stretching are:

  • Improving blood circulation;
  • Muscle recovery, thanks to a special group of incoming exercises;
  • Slowing down the aging process;
  • Maintaining muscle elasticity;
  • Posture straightening;
  • Reduction of certain types of pain in the body;
  • Working out almost all muscle groups at the same time;
  • Stimulation of the cardiovascular system;
  • Regular exercise relieves mental and emotional stress.

Stretching Contraindications

In general, stretching exercises are a carefully thought-out set of exercises that are suitable for every person at any age and with any physical fitness and stretching. But, nevertheless, before you start exercising, you should know about some contraindications. Classes are strictly contraindicated for:

  • Any spinal injury
  • Pathology of the joints;
  • The presence of hernias;
  • Arthrosis, osteoporosis, and thrombosis;
  • heart disease;
  • Any infectious and inflammatory diseases;
  • Presence of temperature.

Types of stretching

There are several varieties: classic, power and airstretching. Power and airstretching is perfect for people who are more experienced in physical activity. Such types include exercises that promote simultaneous stretching, strength and elasticity. But the classic one will fit perfectly into the daily routine of beginners.

Stretching for beginners is a separate, more gentle set of exercises. Exercises should be performed gradually and very carefully. In order not to stretch the muscles or get more serious injuries, it is worth giving each pose for 15 seconds, increasing the result daily. The main thing you need to know is that when performing any type of stretching, exercises should not cause pain. Breathing also plays an important role. It should be calm, you can not hold your breath, and in between exercises it is recommended to take a deep breath and exhale.

Examples of stretching exercises

Example 1

We become even and maximally relax all muscle groups. Then we gradually pull our hands up and gradually, as it were, pull the chest behind our hands. Next, slightly bending your knees, you should lean forward with your torso and reach the floor with your hands, then bend your knee and slowly and carefully bend your back. To finish this exercise, again bend the knee a little and return to the starting position.

Example 2

We stand straight, slightly bending our knees. Raise one hand up, then freely lower down. Do the same with the other hand. It is necessary to repeat 3-5 times with each hand.

We don't change the stand. Put your left hand on your belt, grab your head with your right hand and tilt it to the right, fixing the position for 15-20 seconds. Then take a seated position with your legs wide apart and your hands behind your head. Stretch to the right knee, fixing the extreme point, then to the left.

Stretching - what is it? This system has been known for a long time. It arose back in the 50s, but only twenty years later it was recognized in sports. The name "stretching" is translated from English as "stretching". This is a whole range of exercises that are aimed at developing flexibility and mobility in the joints.

Stretching: what is it and what are its types

Stretching is included in training in almost every area of ​​​​fitness. However, it also exists as a separate species. Such exercises help relieve fatigue and get rid of stress. This system is recommended for insomnia and sleep disorders. Stretching promotes stretching of elastic muscles, which provide full blood circulation. For more effective training, do not forget about proper breathing. Breathe calmly, without speeding up the exhalation and without holding your breath.

There are three types of exercises that stretch and lengthen your muscles: dynamic, static and ballistic.

To understand the concept of "static stretching", what it is, you need to understand that static movements are performed very slowly and smoothly. The established posture is adopted and maintained for a short period of time. At the same time, stretched muscle groups are tensed. Static muscles are called stretching. And it is this type that is considered the most effective in this technique.

Stretching rules

Remember a few important requirements that you need to consider when doing stretching:

  1. Don't try to pull the muscles too hard.
  2. Each pose should be held for about 10-30 seconds.
  3. Breathing should be deep and even.
  4. While doing the exercise, keep a stable position.
  5. Attention should be focused on the part of the body that you are stretching.

Other stretches

Dynamic stretching - springy movements that are also performed at a slow pace. They end at the end point of the amplitude by holding static positions.

Ballistic stretching is fast movements performed with greater amplitude. But this type provides only short-term lengthening and stretching of a separate muscle group. It lasts as long as the torso flexion or swing continues.

Stretching: what is it and why is the static form of this technique more effective

Static stretching harmoniously and naturally develops and strengthens the systems and functions of the body. Such exercises activate muscle fibers by contracting them in response to stretching.

The flexibility of our body is the freedom of movement and action. If you choose the right static load for its individual parts, then it will improve many times over. Additional mobility is very important, since everything in our life is connected with movement. Therefore, we can conclude that stretching is even more important than regular physical exercise.

If you combine fitness, stretching and other physical activities, then you will maintain excellent health and excellent well-being for a long time. Static exercises are suitable for almost everyone, regardless of age and health status. In addition, you can practice the Stretching method at home, as it does not require any expenses for special equipment or equipment.

As the name implies, this type of fitness is mainly aimed at stretching the muscles. A large set of exercises that increases the plasticity of the joints and stretches the deep muscles.

Muscle tension for a short period of time is replaced by their relaxation. And it helps to relieve excessive muscle tension, restores strength and allows you to quickly recover.

When the intensity of the loads changes, and various types of stretching are involved, then all the main muscle groups are involved in the process. This type of physical activity can be done at any time that suits you, and can also be easily combined with other sports.

What does stretching do?

This system is aimed at improving the mobility of the joints, as well as their flexibility. And, of course, this fitness makes the muscles more flexible. Stretching is important for any sport, even just running or walking.

Stretching aerobics also improves coordination and helps prevent injuries. In addition to the psychological effect of such activities in the form of improved mood and a sense of psychological comfort, the overall motor activity of the elderly increases.

This type of load is effective in combating salt deposits in the body, is an excellent means of preventing the development of hypokinesia and osteoporosis.

Many have heard many times about stretch fitness that this is a workout that is aimed at working out all the muscles of the body. But not everyone knows that fitness stretching improves blood circulation and lymph circulation, relieves various pains that are caused by stress and tension of the nervous system, and slows down some of the aging processes in the body.

Features and nuances of stretching

Be sure to warm up before stretching the muscles. It is necessary to start each exercise with a breath. With an exhalation, only inclinations begin. Concentrate your attention and thoughts on those muscles that you work out with this exercise. You need to engage in stretching constantly and gradually increase the load, starting with a small one.

When practicing, try to maintain a stable position. Be sure to listen to your body, if the muscles do not relax during the hold, then loosen the stretch. You should feel relaxation and pleasant tension, not pain.

There are five types of stretching:

1 Static. It is a slow movement, where a certain posture is held. Stretched muscles tense either constantly or occasionally. This type is most effective for stretching and strengthening muscles.

2 Slow. This type is most suitable for warming up. They can achieve muscle stretching to the maximum length.

3 Doubles. In this form, the partner is a counteracting stretch, thereby adding load.

4 Dynamic. These are exceptionally smooth springy movements. Finishing the exercise, they linger at the extreme point (where the greatest stretch occurs) for a few seconds.

5 Ballistic. This is an active type of load, which is swinging the arms and legs, as well as bending the body with high speed and large amplitude. With this type of fitness, certain muscle groups are lengthened for a short time. The duration depends on the duration of the swings or bends.

If you have not exercised before, then you need to gradually increase the number of repetitions. The workout should last up to 30 minutes.

After watching the video, you will learn what Stretch fitness is and how to do it correctly.