Пн, 25 апр 2016 Автор: фитнес-тренер СергейPolandakov
Stretching or body flexibility is one of the most important indicators.
body health.
This feature stands on par with power and
endurance, and you can not say that it is less important.
Flexible body includes good plasticity not only
tissue, but also bones and joints.
Sports such as dancing or gymnastics are impossible without
good body flexibility.
However, any sport either starts or ends.
exercises for stretching. Therefore, they can surely be called
versatile – no matter what sport you do.
With a flexible body, you can succeed much faster.
Contents
Растяжка для beginners в домашних условиях: польза
What is body stretching necessary for? In our body she is
able to perform several different from each other
functions.
• First, stretching exercises will allow you to save, and even
strengthen the health of ligaments, muscles and joints. They will be more
elastic, therefore, less susceptible to various stretch
and other injuries.
• Preliminary, and finishing training complex
stretching exercises will not only avoid the appearance
various injuries, but also improve blood flow in the body. Special meaning is
has after exercise – when the muscles are filled with lactic acid and
other decay products, stretching helps to quickly bring them to
lymph flow, and subsequently excreted.
• Stretching helps relieve tension and hypertonia
muscle
• As mentioned earlier, stretching helps improve blood flow.
inside the body. This has another very impressive advantage. Behind
expense of more efficient operation of blood vessels, blood faster and more efficiently
sweeps through the body. This will help keep your heart healthy, and
supply all muscles and organs with plenty of blood, oxygen and
nutrients.
• Regular practice of doing exercises for stretching will make
your body is more slender, fit and attractive. For women
they will help to achieve the perfect figure, and in men it will be better visible
muscle relief.
• Flexibility is very important for maintaining body mobility. If you
If you do not develop this parameter, it will deteriorate. So
instituted in nature. And over time you will find that you
it will be hard not only to get on the bridge, but also just to raise your leg,
to step over the fence. Therefore, for such elementary
Stretch action will be very helpful.
Body flexibility
Body flexibility — это определенный ресурс, который с возрастом
is lost. Children have much more flexible joints and tendons, and with
age they begin to harden. Some movement becomes
difficult to perform, while others are almost impossible.
Flexibility is an innate quality. Someone has it better developed,
other worse. But one thing remains the same – if this skill
do not train regularly, then he begins to “forget” our
by the body. Of course, the genetics in this matter is important, but not how
regular workouts.
The load on the muscles gives it a signal, and it becomes stiff and not
elastic. Stretching the opposite, it allows her to relax and
stretch out During stretching, the brain deliberately signals
that the muscle is already stretched enough and you need to stop
load. This is expressed in the burning sensation and the pulling feeling. But,
allowing the muscle to spend some time in that position, protecting it
decreases, allowing it to stretch out some more. It is on
This is the basis for the development of flexibility training.
The level of flexibility is affected by a few more.
factors:
1. Время дня. Oddly enough, but how you
can stretch, directly depends on the time of day. After sleep
the muscles are in some “anabiosis” and will not allow you to do
strong stretch. In the evening, on the contrary, the ability to stretch
muscle maximum.
2. Температура. Here, the role comes
physics. As you know, the higher the temperature of a substance, the greater
the distance between its molecules. Accordingly, the higher
the temperature in your body, the better your stretching will be.
3. Уровень физической активности. If you в
during the day did not do anything, then your muscles will not be much
better condition than after sleep. Therefore, before stretching
be sure to do a little warm-up.
Растяжка для beginners в домашних условиях: виды
There are several types of stretch marks that differ from each other.
other in the way of their implementation.
• Пассивная. This kind of stretching fits
beginners to perform at home. Only for you
need a partner. The bottom line is that your partner will
gradually divert your body parts to the sides, achieving
maximum stretching of a particular area of the body. All you
you need to do – to orient the partner according to your feelings,
and also patience and willpower to endure it.
• Динамическая. This view is designed for more
experienced athletes. Stretching is performed directly in
process workout. There are many exercises that allow
simultaneously, and load, and stretch the muscle.
• Статическая. This view is different
leisurely and measured its implementation. Crick
occurs due to their static voltage. Extreme position
stretch marks held for some time, then
is changing.
Some rules when doing stretching
Like any other exercise, stretching can be dangerous for
health But of course it will be such only in the event
if you make it too fanatical, or wrong. And if you
don’t want to get hurt, it is highly recommended that you perform
these rules!
• First, the stretching should be preceded by a general warm-up. Not
be sure to run through the cross – enough to perform about 5 minutes
simple exercises that you remember from physical education lessons.
You need to warm up your muscles thoroughly before stretching them, otherwise you can
hurt yourself.
• You can only stretch the muscle group that
has been preheated.
• Any stretching exercise should not be given pain.
sensations. Only tension in the muscles and no pain.
• Exercises should not be such that your body parts
accepted unnatural positions for them. That is, do not need
try to bend the leg so that the knee starts looking backwards.
• Each muscle should stretch for about 30-60 seconds. it
will allow you to more fully work it out and give an incentive to increase
stretch marks.
• When performing exercises you need to breathe deeply and evenly, which
provide the necessary oxygen to the muscles.
• Performed a set of exercises should be daily.
Растяжка для beginners в домашних условиях: упражнения
Below, you will be given stretching exercises for
beginners в домашних условиях. With their help, you can improve
the overall condition of your body, and achieve a more flexible
body.
Exercise number 1 – bending the knees to the chest. it упражнение позволит
you stretch and relax the lower back area. For execution
Lie on your back and pull your knees up to your chest. Try your hands
press down even harder on the chest so that you feel a stretch in
back area.
Exercise number 2 – twisted pose. Sitting position, one leg
straight line, the other is thrown over the first one. After that, start
turn in the opposite direction
foot This exercise is great for relaxing.
loin.
Exercise number 3 – “seal”. Lie on your stomach and slightly lift
на руках верхнюю часть body. Not отрывая ноги от пола, постарайтесь
bend back as far as possible. Another good exercise for
lower back.
Exercise number 4 – stretching the shoulder girdle. Sit on the floor, legs
bent at the knees. Put your hands on the floor, putting them a little
behind the hips. Fingers should look back. Slow
move your hands back until you feel
sufficient stretching in the shoulder joints.
Exercise number 5 – stretching arms. Get on all fours so that
palms and fingers looked toward the knees. In this position
slowly back off until you feel acceptable
tension in the wrists.
Exercise number 6 – stretch your wrists. This exercise is performed
standing up Put your hands down. Behindтем, возьмите одной ладонью другую, и
lightly pull it down. Behindтем поменяйте руки.
Exercise number 7 – stretching the shoulder joints. Raise your hands
up, and take the left hand with the palm of your right hand. After that, pull off
left arm so that it is in the bent elbow supported on
head Behindтем поменяйте руки.
Упражнение №8 — растяжка грудных muscle Behindведите руки за спину, и
With the palm of one hand, take the other. After that, pull off your hands.
back, at the same time maximally bulging chest.
Exercise number 9 – stretching the neck. Alternately tilt your neck in
each side for stretching. A small burden is allowed,
form of pressure on the neck with his hands.
Exercise number 10 – complex stretching. From standing
lean forward and clasp your calf so that you don’t
bent at the knees. Standing in this position, you can
feel the simultaneous tension in the hips, back and
buttocks.
Stretching for twine
One of the best indicators of a person’s good flexibility is
twine. it положение дается не каждому, но, безусловно, каждый
wants to be able to do that. And this is by no means impossible;
perform the following exercises regularly.
Exercise number 1 – bending forward. Position – sitting, legs
as widely as possible apart. From this position
lean forward trying to touch the floor with your breasts.
Exercise number 2 – stretching in the groin area. Spread your legs like
can be wider. Bend your elbows and place them on the floor. The essence of it
The exercise is to sit down as low as possible until
painful sensation.
Exercise number 3 – attacks. Make a deep lunge with one foot
forward, bending her knee. Squat should be as you can
deeper to feel the tension in the groin muscles.
Exercise number 4 – squatting Plie. The legs are shoulder-width apart.
knees slightly deployed in different parties. From this position
crouch as far as possible to feel the tension
muscle
Exercise number 5 – sitting on the floor. Spread your legs apart
стороны как can be wider. Grasp your ankles with your hands, and
lean as low as possible to the floor.
Stretching for twine немного отличается от остальных упражнений.
If the previous complex was aimed at general strengthening
the capacity of the organism, the splits require more serious and
diligent approach. But despite the seeming difficulties, literally
a couple of months, and you can freely show off your skills
in front of friends.
