Stretching exercises complex. Stretching: exercises for different parts of the body (photo). Exercise for the back "Kitty"

03.12.2021Heading: The buildings

The origin of the term " stretching»Has English roots. We are talking about a special kind of aerobics classes, where all attention is focused on elasticity and flexibility of the body, stretching muscles... This type of exercise is suitable for people of any age and does not depend on the degree of preliminary preparation of a person. Classes can be completely independent in nature, or they can be an additional load to the main system of exercises by aerobics or fitness.

Regardless of age or body flexibility, these exercises are for everyone. Optimal results are achieved only if they are performed daily.

First of all, you need to understand what you want to get from these activities:

Stimulate blood circulation, lymph circulation;
relieve pain provoked by the tension of the nervous system and stress;
slow down the aging of the body;
maintain the elasticity of the muscle mass of the body;
reduce stress on the psyche.

It is worth figuring out what this type of aerobics is, what its benefits are, why they do stretching, what results a person can expect if they perform the exercises regularly.

From everything written above, it becomes clear - stretching is a complex for stretching and flexibility of the body. Workouts are spontaneous, as a separate full-fledged complex, and additional, as an addition to the developed exercises. Relatively speaking, each of us, who at least once tried to sit on the splits, did stretching. An important element of this type of exercise is the stretching of the leg muscles.

In addition to the fact that this kind of aerobics helps an excellent workout of the muscles of the back, arms, neck, and in general the upper body. Constant stretching helps the joints and muscles in the body stay mobile and, importantly, slows down their aging processes.

Stretching classes are part of the training complex for professional athletes and are used as an independent type of medical and health-improving gymnastics. This type of discipline makes it possible to alternately relax and strain the muscle tissues, and this helps the rapid processes of relieving tension in the body and restores lost strength, helps to relax and tone the body.

It is also an important fact that this type of aerobics provides all women with the opportunity to be slim and beautiful. With regular exercise in the gym, at some point, you will notice that all the excess body fat is almost gone, and the size of the muscle mass has increased. The relief of the muscles gives the visual impression that the body has become larger. An additional benefit of stretching is that the muscles do not grow in breadth, despite being regularly stretched. The result of constant exercise is a magnificent figure - a beautiful body, enchanting curves, a perfect waist.

The benefits of exercise

A complex of training for flexibility and stretching will give a person:

improved self-esteem, great mood, a sense of comfort and inner satisfaction;
will help eliminate pain, tension at different points based on the elimination of muscle and nerve blocks;
activates the cardiovascular system. The work of peripheral veins and arteries is important, since this is what helps to eliminate chronic ailments and prevent problems of this kind such as thrombosis, atherosclerosis, etc.
will return the body to its natural flexibility and help to rejuvenate the body;
harmony, will always be majestic and straight;
classes help to work out all muscle groups, including those that are not involved during visits to the gym.

Stretching will be appropriate at any time of the day, including between strength training. In just one month, a person notices the manifestation of the hidden capabilities of his own body. For example, you can easily and simply sit in the lotus position, or rest your head on your lap. There is no limit to how you can improve, so with the passage of time and regular exercise, the amazing secrets of yogis may become available to you.

Nuances and specifics

There are several types of stretching, so it is easy to choose the one that is right for you, depending on your preferences and complexity.

Strength gymnastics- stretching and muscle strength exercises. Such exercises are great for those who have dealt with systematic stretching.

Aerostretching- stretching and elasticity classes based on canvases in airspace. Exercise is not suitable for beginners as there is a high risk of injury and injury. This type of stretching is suitable for those who already have basic training after a classical form of aerobics.

Beginners should be careful to work gradually. It is unacceptable to demand from the body the maximum result in a short period of time, since heavy loads can greatly harm the muscles of the body. Beginners, as a rule, begin their work with simple exercises, holding each of them for no more than 15-20 seconds.

Basic rules for beginners:

Correct breathing. Do not hold or accelerate inhalation or exhalation. Throughout the whole complex, you need to breathe rhythmically and measuredly. You can breathe deeply during the break between the stands;
stretching training is practiced after aerobics, gymnastics, physical activity. This is what ensures the required blood flow to the muscle mass and increases their elasticity;
after exercise, you need to relax the muscles, do not take on hard work, exclude strength exercises, since you can overstrain the body;
stretching of the body occurs to a certain point - pain impulses are an indicator of a sufficient degree of load. The appearance of pain indicates that the person has reached their maximum muscle stretch limit.

Minor pain shouldn't be intimidating. There is a concept of "pleasant" pain impulses in the muscles, and "dangerous" symptoms that indicate the risk of injury or its presence. A person quickly learns to distinguish one from the other after starting training.

A set of exercises

Training sessions are conducted in several stages:

The obligatory phase is power manipulation or warm-up: in this way, a person warms up his muscles in order to avoid damage.
System of exercises for body flexibility - bending, etc.
A set of stretching exercises that are best done with a partner.
Muscle relaxation activities.

The effectiveness of the exercise becomes apparent after a few workouts. Each time the body acquires a greater degree of plasticity. Over time, the complex can be expanded, exercises for ballet stretching can be introduced - this will make it possible to achieve more significant progress. Classes can be conducted with music. Musical accompaniment is an individual choice of a person. Everything is suitable: a light version of pop, relaxing ambient, jazz and so on. Now there are a number of web sites where all kinds of tunes for fitness, gymnastics, aerobics are posted.

Simple exercises for flexibility and stretching of the body:

The main thing is to alternately relax and statically strain the stretched muscles of the body. At the very beginning of the course, it is preferable to work with an experienced stretching aerobics trainer.

Contraindications

It is not recommended to exercise for people who have injuries, pathological problems with the spine or joints, especially during periods of exacerbation. Also, do not exercise for those who have serious diseases of the cardiovascular system, thrombosis, hernia, arthritis, osteoporosis. Do not exercise with fever, flu, symptoms of any inflammatory processes or infectious diseases.

Before you start stretching the muscles, be sure to do it, this in combination will prepare all parts of the body for more serious stress. Don't ignore stretching, it's not a whim, but a key training point.

MUSCLE STRETCH is a system of exercises that allows you to lengthen a muscle from its original state, make it flexible and elastic in order to withstand stress from the environment.

When doing exercises to stretch your muscles, you must adhere to a number of rules.

Correct muscle stretching

All movements are performed at a moderate pace, the sharpness of movements is excluded, otherwise unheated muscles can easily get painful injury;

Do not hold your breath, breathe evenly and deeply, exhale on the effort of stretching the muscles, inhale at the stage of relaxation;

It is necessary to stretch the muscle areas until a feeling of slight discomfort is felt, it is necessary to feel how it stretches, in cases of pain, loosen the pressure on the muscle;

After stretching a specific area, linger at the maximum stretch point for 10-15 seconds, then return to the starting position.

Always start with minimal pressure on the muscles, gradually increasing the load, if you immediately begin to stretch with all your strength, injury is guaranteed, and the muscles will hurt for a long time and remind of themselves at the most inopportune moment.

Contraindications to muscle stretching

» With diseases of the lower back
» With high blood pressure;
» Inflammation of the pelvic thighs;
» Complicated spinal injuries;
» The presence of cracks in the bones;
» The presence of severe bruises in the legs;
» A problem with joints and ligaments - in this case, be sure to consult a doctor.

Now let's proceed directly to the description of the methods of stretching all groups of muscles, start stretching the body from top to bottom:

Neck stretching exercises

1. Tilt your head down as soon as possible, be sure to touch the upper chest with your chin, you should feel stretching not only of the neck, but also a slight stretch of the back muscles. At the bottom point, linger for 2-3 seconds.

2. Then tilt your head back and also stop for a better stretch for a couple of seconds.

3. Do not hold your breath, breathe, when you tilt your head, exhale, when you roll back, inhale.

4. For a better stretch when lowering the head down, lightly press on the back of the head with your hands.

5. Remember the neck is a bunch of nerve endings, so no harshness, everything is done smoothly, controlled movements.

6. As in the picture on the right, do head bends to the side to stretch the lateral muscles of the neck.

7. All hand pressure is moderate, to the point of feeling slight discomfort, but not sharp pain.

1. Stand straight, slowly turn your head to the left, stretch as far as possible, hold for 2 seconds, then to the right side, perform 5-6 turns in each direction.

2. After you can perform circular movements of the head, use the full range of motion - tilting your head forward, sideways and backward as much as possible.

Exercises to stretch the shoulders

1. Bend your elbows and put your fingertips on your shoulders, perform circular movements forward and then backward for 10 repetitions.

2. During the movement, the fingers do not come off the shoulders.

3. Use the maximum range of motion, do not be lazy, the effectiveness of all movements of the upper body depends on warming up the shoulder joints.

1. Stand straight, with the left hand directed to the side towards the right shoulder, and with the palm of the right hand, lightly press on the triceps of the left hand, while the elbow of the left hand is not bent. You should feel a slight stretch in your shoulder, hold this position for 5 seconds and swap your arms.

2. No jerks, we press and hold in a stretched state, jerks will only bring injury and pain.

1. Ideally, the arms should be slightly bent at the elbows and begin circular movements with the arms, first moving backward for 10 repetitions, and then forward for 10 times.

2. For better warming up of the shoulder joint, you can take turns in circular movements with your hands, also 10 repetitions forward and backward.

Warm up exactly sequentially, as indicated in the figures, so you warm up the muscle areas from less load to more.

Stretching the muscles improves blood circulation and speeds up the access of nutrients to the muscles!

Stretching the arms

1. As shown in the picture, bring your right hand back behind your head and with light pressure on the elbow of your right hand feel the stretching of the triceps.

2. Hold for a while and then change the position of the hands, do 5-6 repetitions for each hand.

3. Then shake lightly with your hands to relieve muscle tension or rub the triceps with your palm.

1. Pay attention to the picture, the right hand grasping the pole is directed with the thumb down, this is a very great moment !!!

2. Then, turning the body to the left, feel the stretch of the biceps, reaching the maximum stretch, linger, relax the muscle by turning to the right and again turning to the left, stretch it.

3. Change hands and do the same. After finishing, do flexion - extension of the arms at the elbows, relieving muscle tension.

1. Kneel down with your fingers pointing towards you.

2. Bending in the lower back, slowly lean back, palms do not come off the floor, creating a positive tension in the biceps.

3. Stand in this position for as long as possible.

4. Then relax, shake your hands and after 20 seconds repeat again and so 3-4 times.

Breast stretching exercises

1. This exercise is called scissors - stand straight with your legs slightly wider than your shoulders, spread your arms to the sides and sharply bring your arms in front of you, at which first your right hand will be on top (as in Figure B), then pull your arms back with force, feeling the pectoral stretch and again brings it in front of him, but already on top of the left hand.

2. Continuing to alternate arms in front with a spread back, stretch the pectoral muscles.

1. It is also a good exercise from the old Soviet school, first bend your elbows, spread them to the side so that your forearms are parallel to the floor and push your arms back in the bent elbows.

2. Then, returning to the starting position, spread your arms again, but palms up.

3. Perform alternately push arms back in bent elbows and spread with arms straightened.

There is another great exercise. Stand in the doorway, arms bent at the elbows apart and rest your palms on the skirting boards on the sides of the door, elbows should be slightly below shoulder level. Further, leaning forward, we stretch the pectoral muscles, with light swaying back and forth.

Back stretching exercises

1. Grasp a low bar or a stable object in front of you, with your arms straight at the elbows, legs slightly bent at the knees.

2. By force, straining the abdominal muscles, lower the body down, thus, the back muscles are stretched, muscle tension is relieved.

3. Descend into the incline with light bending movements downward, perform 15-20 light inclines, this will be enough.

1. Starting position - kneel on your knees, placing a soft rubber mat, pull in your stomach as much as you can, this is how the vacuum inside the abdomen is trained to prevent the stomach from sticking out, then bend like a cat, stretch your back muscles so well, then arch your lower back as much as you can, then lower it buttocks to the feet, while the arms look forward without bending at the elbows.

2. After holding in the stretched position for 10 seconds, again up and position the cat.

3. Perform in this spirit 15-20 repetitions, to warm up the muscles of the back and lumbar region.

1. A wonderful exercise for stretching the muscles, although the abdominal muscles are working at full capacity here, but there is one trick here.

2. Before tilting to the side, put your palm on the back of your head, push your elbow forward a little, and bend not strictly to the side-down, slightly turning the body, you should feel how the lats are stretching.

1. Place your hands on your side and work your hips in a circular motion.

2. First, do 15 reps to the right, then to the left.

3. Use a large range of motion, bending well forward and back enough, if you do everything right at the end of the stretching of the back muscles - the lower back should be slightly tied up, you will feel it, whether it was squeezed a little by the belt.

Elastic muscles allow you to increase the range of motion, which makes exercise more effective!

Exercises for stretching the press

1. Lie on the floor, place your palms as if you are about to do push-ups.

2. Performing efforts on the arms, straighten them completely at the elbows, at this time the muscles are also torn off the surface.

3. Hold in this position for up to 10 seconds, feeling the abdominal muscles stretch, then lower yourself to the floor and relax your abs to relieve the feeling of tension and up again, do this 4-5 times.

1. Take the starting position - legs slightly wider than shoulders, for stability, hands on the sides are on the belt.

2. Taking your left hand off the belt, lift it up and tilt to the right until you feel the tension of the oblique abdominal muscles.

3. Feeling the whole left side pulling, return to the starting position without delay, and do the same with your right hand. Remember when you stretch, you do not need to linger, stretch as hard as possible and immediately back, this is enough for the muscles to get a decent stretch.

Exercises to stretch the buttocks

1. We look attentively at the beautiful girl in the picture and do exactly 😉. Sitting booty on the floor, straighten your right leg at the knees, put your left leg behind your right, your back straight.

2. For stability, with the fingers of your left hand rest on the floor, bending your right hand at the elbow, begin to turn the body to the left with a smooth movement, you will immediately feel how the buttock stretches.

3. No sharpness, the movement is deep, but smooth, lingering literally for 1 second, return to the starting position.

4. Do on each side 15 times, this will be 1 set. There should be a minimum of 3 such approaches. small muscles.

1. Another great exercise for the buttocks, lie on the floor, bending your left leg at the knees, pull it up to your chest.

2. Then, grasping the knee, pull it to the side to the chest to the maximum, reaching the peak of the stretch, linger in this position for 10 seconds. Very stretchable gluteus maximus muscle.

3. Without rest, do the same with the other leg, do 5 repetitions in 1 set for each leg, there should be 3-4 sets in total, and then at your discretion.

Exercising without first stretching increases the chance of injury!

Leg stretching exercises

1. We looked at a beautiful girl and do the same, with your right hand for balance stability, grab the support, take your left leg with your left hand and lift it up as much as possible, preferably so that the heel practically touches the buttocks.

2. Pay attention, the knee does not go back, the thigh is strictly vertical to the floor, this is the only way to stretch the muscles as much as possible (the front of the thigh).

3. Hold in the position of stretching the muscle as in the photo for 15-20 seconds for each leg, perform such 2-3 stretches, you should feel how the muscles stretch, gradually the feeling that the muscle is stretching will pass, which means that the muscles are well stretched.

1. Excellent stretching exercise for both.

2. Make a deep lunge forward, with the back leg resting on the toe or with the foot toward the top, as shown in the illustration.

3. Leaning your hands on the floor, reach the maximum stretching of the muscles, without bringing to pain, stay in this position for 20 seconds. and change legs. At the end of the exercise, shake your legs to release muscle tension.

1. The exercise is called half-step, we look carefully at the drawing, lower yourself to the bottom point very slowly, keeping your hands on the floor.

2. Having reached the bottom point, you can slightly bend forward and try to reach your toes with your fingers, the hamstrings and hamstrings warm up well, you can also lean back, here the adductor muscles of the legs are included in the work, that is, the groin muscles get good warming up and will be less susceptible damage.

1. Take the starting position with your feet wider than your shoulders. Begin to take turns tilting and reaching for the left and right toes. The knees should not bend when bent over.

2. No sudden movements, everything is smooth and controlled, with each tilt as the hamstrings and ligaments warm up, the tilt will be deeper and easier to get. Do not rush, do everything carefully, without feeling a sharp pain.

1. A variation of the above exercise, only the starting position is sitting on the floor, begin to stretch forward, reach with your hands to the toes of your feet, or put them on your knees, as shown in the figure and try to bend your torso as low as possible.

2. You can both stretch the ligaments of the back of the legs with smooth inclinations, and linger in this position for 10-15 seconds.

1. Excellent exercise for warming up and muscles.

2. Lean on the wall with your hands, the left leg in front, and the right leg rests completely on the floor with the whole foot. It is important that the heel stays on the floor , otherwise the effectiveness of the exercise is lost. You can adjust the stretch by indenting your right foot closer or further, as long as your heel is on the floor.

Conclusion

Above, a set of the most common exercises for stretching the whole body was described, modify them, experiment, make your own adjustments, in short, turn on your imagination and choose the best exercises for yourself that give the maximum effect.

Remember, good stretching is not only about elastic muscles, but also reducing the likelihood of injury before exercising.

Leave your comments what effect you got from the stretch, the opinion of each reader is important to us, good luck 😉!

As a token of gratitude for the article, click on the advertisement, may it bring you good health and well-being.

Stretching (stretching) is a set of physical exercises designed to increase body flexibility. Stretching is not strictly a gymnastic element, it is used in many sports areas, for example, ballroom dancing, martial arts, athletics. Stretching is used as a means of working out problem areas in women's weight loss programs.

Stretching benefits

Let's briefly list the benefits of stretching:

increasing the endurance of muscle fibers;
the formation of a slender, fit silhouette of the figure;
improvement of well-being due to increased blood circulation and deep breathing;
getting rid of stoop;
prevention of sports injuries;
increasing the plasticity of the body due to stretching of muscles, ligaments and tendons;
removal of muscle blocks and clamps;
strengthening the reproductive system by improving blood circulation in the pelvic organs;
reduction of pain after training;
improving the mobility of the joints and the extensibility of the vertebrae.

Stretching should only be done before speed workouts (running, football, volleyball). Before power loads (bodybuilding, powerlifting, weightlifting), stretching is prohibited, as this weakens the muscles and reduces the athlete's strength indicators.

Stretching types

Many types of stretching have been developed. Let's list 3 main ones:

Dynamic. Consists of stretching amplitude movements.
Ballistic. Based on sharp, "jerky" movements.
Static. It involves holding the body in a stretching position for a certain period of time.

Full body stretches can also be active and passive. The first means stretching on your own, the second - with the help of a partner.

Warm up before stretching

Before embarking on flexibility and stretching exercises, it is necessary to "warm up" the muscles and joints well. The ideal warm-up in this case would be an aerobic exercise that involves the whole body. For example, running, jumping on a plio box, walking in an elliptical trainer, aerobics.

If you practice at home, we recommend using the complex (eng. Burpee). Technics:

We stand up straight and spread our feet to shoulder level.
We sharply squat down and lower our palms to the floor in front of us.
With a jumping movement, we "throw" the hips back and take the position of "lying emphasis".
We perform a classic push-up from the floor.
With the same jumping movement, we pull the hips to the stomach and immediately jump up.
During the jump, we stretch our arms to the ceiling.

Perform all movements one after the other, without pauses. Do 2 sets of 10-12 jumps. After that, shake your arms and legs and start stretching the body.

A set of exercises for trained athletes

So, you are well stretched and ready to stretch. We offer comprehensive stretching for all muscle groups, with which you are guaranteed to improve the plasticity of the body.

Stretching the quads

Exercise 1... We stand in a right-sided lunge. We take the left leg as far back as possible and rest our knee on the floor. We raise the left shin, grab it with our hand and pull it to the buttocks. We stand in this position and periodically swing our pelvis to increase the stretch. We repeat the exercise for the other leg.

Exercise 2... Get down on our knees. At the same time, we do not lower the buttocks to the heels, we hold them on weight. We put our feet with socks on the floor and grab the heels with our palms. We flex the lower back forward as much as possible and throw our head back. Stretch the quads in this position.

Hip biceps stretch

Exercise 1... We sit on the buttocks and straighten our legs. Bend the left knee and pull the foot as close to the groin as possible. We fix it in one position. Then we gently bend the chest to the right knee and grasp the toes. We linger in this position. After that, we change the legs and repeat. When doing it, we try to keep our back straight.

Exercise 2... Sitting on your buttocks, bring your legs together and straighten your knee joints. Exhale and slowly lean forward. We try to press the chest against the kneecaps. In the lower phase, we linger and grab the ankles from the back. We pull the body towards the legs. It is important that the knees do not bend when doing this.

Stretching the calf and soleus muscles

Exercise 1... We stand with our socks on the lower crossbar of the Swedish wall. We lower the heels as much as possible. In this case, we do not bend the legs. We fix this position. With the help of our hands, we hold on to the wall, but we direct the body weight to the heels. During the approach, we do a raise on our toes, and then we lower ourselves again. We repeat this 2-3 times per approach. This is necessary for better stretching of the lower legs.

Exercise 2... We stand a meter away from any stable object (simulator, wall). We lunge on the right leg and press our palms against the support. We straighten the left leg back so that the foot remains fully pressed to the floor. We fix this position. Periodically swing the body down for better stretching of the left lower leg. Then repeat the exercise with a left lunge.

Ankle and Achilles Tendon Stretch

Exercise 1... We sit on our knees. We lower the hips and buttocks to the lower legs. Straighten the feet back and press the upper part against the floor surface. We tilt our back and place our palms behind the buttocks. We hold this position and periodically swing our back back.

Exercise 2... We remain sitting on our knees. Raise your right leg and put your foot on the floor. We stretch our arms forward and bend over, thereby stretching the Achilles tendon on the right foot. We swing the body forward periodically to increase the stretch. After that, repeat with the other leg.

Stretching the adductors of the thigh

Exercise 1... We descend into the "frog" position: we get on all fours, we spread our knees as much as possible to the sides and bring our feet together. After that, we lower our forearms to the floor and linger in this position. Periodically wiggle the body to spread the knees further. The exercise is best done on a smooth surface so that the knees slide easily to the sides.

Exercise 2... We sit on the buttocks and take the butterfly pose: we pull our feet to ourselves and bring them together. Then we put our hands on the knee joints and press down, trying to lower the hips to the floor. The muscles in the legs will tense and resist our movements. Therefore, we try to relax as much as possible. Increase pressure periodically for better stretching.

Stretching back muscles

Exercise 1... We stand up straight with our legs apart at shoulder level. Smoothly bend over and lower your palms to the floor. In this case, we do not bend the knees and elbows. We do not tear off the heels from the floor. The body resembles a triangle. We fix the pose. During the approach, we swing the body, trying to bring the chest closer to the hips;

Exercise 2... We stand in the "birch" position: from the "prone" position we raise our legs and pelvis vertically, we take an emphasis on the shoulder blades. Then we put our hands under the back for balance. From this position, we smoothly lower our legs behind our head and put our feet with socks on the floor. We spread our arms to the sides. We keep this position. Do not bend your knees when doing it.

Stretching the abdominal muscles

Exercise 1... For oblique muscles. We stand up straight. Raise your right hand vertically. Then we bend it and lower the forearm behind the head. With the left palm we grab the right elbow and pull it in the opposite direction. In this case, we do not tilt the body behind the elbow, but hold it straight. Periodically increase the traction with your left hand. After that, we repeat the exercise in the other direction;

Exercise 2... For the rectus muscle. We lie down on our stomach. Slightly spread the feet to the sides. We press our palms to the floor next to the shoulder joints. We straighten our arms and bend the body back. We throw our heads back. In this case, the pelvis and legs remain on the floor. We fix this position. For complication, you can move your palms down a little, closer to the waist.

Stretching the shoulder joints

Exercise 1... We sit on our knees and press the buttocks to the heels. Lean forward and lower your chest to your hips. We take our hands back and interlock our fingers in the lock. Raise your arms as high as possible, ideally to an upright position. We keep this position. From time to time we shake our hands to the side of the head. When doing it, keep your elbows straight;

Exercise 2... We stand about a meter from a wall or any other stable object. We bend over and lower our palms on the support. In this case, we do not bend the legs. Keeping your hands in one position, pull the upper body down. We linger at the extreme point of stretching. Periodically wiggle the shoulder girdle to strengthen the stretch. When doing it, keep your back straight.

Chest stretch

Exercise 1... We stand next to the doorway or from the rack of the power frame. Raise your right hand, bend it at a stubborn angle and press it against the support with your forearm. Smoothly unfold and pull the body to the left. Having reached the extreme position, we stop. We fix the position. Periodically wiggle the body to the side for more stretch. After that, we change hands and repeat.

Exercise 2... Get down on our knees. Hold the hips vertically. We put our palms on the area of the sacral spine, bend the back as much as possible and "open" the chest up. We throw our heads back. We keep this position of the body.

Cervical stretching

Exercise 1... We get up straight. We tilt our head forward and press our chin against the collarbones. We clasp the back of the head with our palms and gently pull the head down. At the same time, we hold the body strictly vertically. We try our best;

Exercise 2... We straighten and tilt our head to the right. Place the right palm on top and gently pull the ear to the shoulder. We try not to strain the neck muscles. After that, we repeat the stretch in the opposite direction.

For each exercise, do 1 set for 60 seconds. We recommend taking a hot bath after completing your workout. This will help relax your muscles, ligaments, and tendons.

Pain during stretching

Soreness while stretching is completely normal. All stretching athletes experience pain of varying intensity. The main thing is not to be afraid of these sensations, not to be confused with sharp traumatic ones and to react correctly.

So, the pain is different: bearable, unbearable and burning. Tolerant will accompany you in every stretching exercise. Get used to it. Mentally say that you are not in pain, while breathing deeply. Put on some nice relaxing music and focus on it. This will gradually eliminate your fear of stretching and reduce pain.

It is possible to achieve unbearable pain on purpose. This will strengthen your stretch and speed up your progress. At the end of the approach, bring the muscles to a state of intolerable pain, hold for a few seconds, and then smoothly come out of the pose. You should not endure increased pain for a long time.

If you feel a tingling sensation while stretching, slightly loosen the pressure. If there is a burning sensation, it is necessary to very smoothly exit the position. Once out of position, relax, allow the muscles to recover. You can not endure a burning sensation for a long time.

Contraindications

There are medical contraindications for stretching:

artificial joint;
spinal fractures;
complex forms of scoliosis;
congenital pathologies of the musculoskeletal system;
hernia;
the first 3 months after childbirth;
recovery period after injuries and operations;
osteoporosis;
arthrosis;
severe sprains of muscles, ligaments, or tendons.

If you have any of these problems, be sure to consult with your doctor about the safety of stretching.

Hello to my readers! We have all heard many times that there are 2 types of training - strength and cardio. Each has its own advantages, limitations and results. But rarely does anyone remember that flexibility of the body is also necessary for harmonious physical development. You say "Why?" And you may even think that flexibility exercises for beginners are still difficult and you don't need to. But today I will try to convince you.

The famous Bruce Lee once said: "Even the strongest tree is easier to break than bamboo or willow shoots bending in the wind." No matter how much you do strength training, not and not, you will not be able to achieve grace and fluidity of movements without flexibility.

In addition, it is also useful in that:

Helps
Improves the blood supply to the muscles and starts the recovery processes
Develops coordination and endurance
Has a positive effect on the muscles of the back and spine

Well, in the end, remember how many jokes on the Internet are intended for men, depicting well-bending girls in the photo. Many men in their fantasies allow themselves to dream that their life partner has a wonderful stretch.

Stretching myths

Myth 1. We need innate inclinations. Of course, for professional athletes they should be, but if you do not plan to perform in a circus, then your muscles are quite ready to perform simple training complexes. And each time you will feel that you are able to bend a little more.

Myth 2. It is necessary to engage in such training from childhood, and they are definitely not available after 30. Yes, it is easier for children, they really have greater joint mobility. But the advantage of stretching is that it can be done at any age. You just have to do it gradually, without trying.

Myth 3. Flexibility exercises are always pain. Also a misconception. In no case should you bring pain to pain, you need to stretch to a state of tension.

Myth 4. Such training will not work. Perhaps the effect will not be as pronounced as in the case of cardio training, but such training is also physical activity, because during its implementation energy is spent, and the body works. This means that calories are also wasted.

Such different workouts

There are a whole bunch of types of stretching workouts. But in general, there are only 2 types of stretching trainings.

Dynamic, with the implementation of various amplitude movements (swings, rolls). With each movement, the amplitude must increase due to inertia. Contraindicated for beginners, as it is quite traumatic.

Static. It is with him that you need to start training. No sudden jerks are made. It is necessary to stretch the muscles and lock in this position from 20-30 seconds to a minute. Thus, the muscles work smoothly. In turn, static exercises can be divided into active (independent exercise, stretching occurs under the weight of your own body) and passive (when the coach helps).

No matter how unrealistic and difficult it may seem, flexibility classes are also available at home. It should only

Be sure to warm up before class. The body must be warmed up, and the waste paper must be prepared for work. Run at a calm pace for 5-7 minutes and do simple bends, squats and swings
Avoid being harsh. Remember, you are not in school gym. All movements should be smooth. Feel how your body works
Don't do anything through pain. A state of tension, overcoming is normal, but there is no pain. Pain can lead to injury and tissue rupture
Exercise regularly. Otherwise, your joints will lose mobility again.
Don't expect dramatic results from stretching in 2 weeks. The main thing here is not speed, but the quality of execution. For example, only after 3-4 months of regular training, you can sit on the twine
After 1.5-2 months of doing the same exercise, your muscles begin to get used to the load. Try to make it harder or start doing a different set.
Check with a trainer before starting workouts. If you don't want to do this, at least watch detailed videos on the Internet and study in pictures which muscles should work during a particular training session.

Exercises for beginners

The introductory part has passed. You are now ready to begin your workout. Below I will give a few simple exercises from which you can make a good workout.

Exercise for the back "Kitty". Standing on all fours, gently bend your back up, then also gently bend it down. Fix each end position

Pulling the buttocks

We lie on our back, leave one leg bent at the knee, and pull the other to the chest, keeping it as straight as possible.

Sit on the floor, bend one leg, try to bend forward to the other leg.

Calf muscles

While standing, lunge forward with one leg and bend it at the knee. Keep your feet flat on the floor.

Front of the thigh

Standing, bend one leg at the knee, wrap your hand around it, pull the leg to the buttock.

Rib cage

Put your hands in the lock behind your back and lift the lock up
Standing, back straight, put your hands up in the lock and stretch

Lateral thigh

From a sitting position, bend one leg at the knee, and take the other to the side. Tilt to the side.

Press

Lying on your stomach, put your hands on the floor and lift your upper body.

For the first sessions, these exercises will be quite enough. Gradually, you need to increase the amplitude, load and introduce more complex stretches. And don't forget: no sudden movements! Throughout the session, control your breathing, it should be even and deep. You should enjoy your actions, then you will be not only in excellent physical shape, but also in psychological!

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Stretching - it is a human achievement that requires lengthy training.

Flexibility allows you to adjust your gait, pump up your legs, avoid muscle damage in the event of a fall, injury. The best way to cope with stretching the muscles is twine.

Let's talk about how to quickly sit on the twine at home, while not damaging the muscle tissue.

Why sit on the twine?

For many, stretching is not a priority, but in vain. After all, the ability to sit on the twine is an indicator of the high elasticity of the tissues. Answering why this is necessary, here are the main reasons:

Posture improves. Flexibility is a direct route to good posture and fluid movement, as stretching strengthens your spine. An additional benefit is the reduction of back pain during exertion.
Develops endurance ... Since the desire to sit on the split is not enough, endurance, perseverance, the ability not to give up, and self-control are "brought up" during training.
Joints are strengthened ... Their mobility becomes higher. Such classes are recommended for women who are planning their subsequent pregnancy, since the labor process in women with good stretching is much easier.
Vs steps as a prevention of varicose veins. When exercising, blood circulation improves, which significantly reduces the risk of developing varicose veins and congestion.
Self-esteem rises. Having set such a sports goal as twine, many, having achieved it, look at the world a little differently, since their self-esteem increases significantly.

Experts say that classes that allow you to sit on a twine normalize the menstrual cycle, prevent scoliosis, and improve blood circulation in the small pelvis.

What is the correct way to sit on the twine?

The real time for which muscles can be stretched without harm and damage can be called month, but subject to moderate daily practice. Below we have collected several sets of exercises that will help you get good stretching in the shortest reasonable time.

What exercises should you do to stretch your leg muscles, and how often?

So, as mentioned above, training involves two types of exercises, which should be given the same amount of time:

Dynamic Are movements that are repeated. When they are carried out, the movements are performed a certain number of times.
Static - movements are not carried out here, parts of the body are motionless, but the position makes the muscles stretch.

To achieve the goal, the frequency of exercise can be daily or at least 4 times a week.

How to painlessly sit on a twine in a month: a set of stretching exercises

The set of exercises below is aimed at stretching the muscles and will help you sit on both longitudinal and transverse splits. Initially, warm up and warm up the muscles, only then proceed to the main lesson. In each statistical pose, linger initially for 30 seconds, gradually, followed by training, bringing the time to 3-5 minutes. All exercises, both static and dynamic, are first performed on one leg, then on the other, this will help to evenly stretch the muscles on both legs.

Exercise number 1

Sit on your heels with your back straight. Bend forward with your whole body, stretch as much as possible, trying not to pull your buttocks off your heels. Fix in this stretch for a few seconds. Return to starting position. You need to repeat such actions 10–20 times.

Exercise number 2.

Sitting on your heels, spread them in different directions, the buttocks should be between them. Spread your feet in different directions to the maximum possible width. Each time, the breeding radius will be more and more. Performing the exercise, watch your back, it should be flat.

Exercise number 3.

From a standing position, lunge with your leg forward. At the same time, smoothly transfer the weight to the front leg, stretching the back to the maximum. Do the exercise 5 times for each leg.

Exercise number 4.

Make side lunges, for this you need to sink as deep as possible, spreading your legs as far as possible to the sides. Transfer the weight to one leg, the other fully align. Fix and "spring" for a few seconds. Slowly change position, transferring weight to an even leg, bending it at the knee.

Exercise number 5.

Sit on the floor, legs and back straight, toes facing you. Grasp the feet with your hands and tilt the body forward, while not bending your knees. Maintain in this position for the maximum possible time. Return to a sitting position. Make such inclinations in 5-10 approaches.

Exercise number 6.

In a seated position, grab one foot with your hand, the other remains level. Straighten the grasped leg, lifting it up to the maximum extension of the knee. Withstand at maximum straightening for up to 30-60 seconds. Perform the same actions with the second leg. 5-10 approaches will be enough. The back should be flat during execution.

Exercise number 7.

Sitting upright, throw the foot of one leg over the thigh of the other. The bottom leg should be straight. With your hand, reach the toes of your outstretched leg, while pulling the tension from your chest, not from your head. Fix in this position until the appearance of obvious discomfort. Change legs and do the exercise for another 5-10 sets.

Exercise number 8.

From a sitting position on the floor with straight legs, bend one leg at the knee, moving it over the other, fixing the foot on the floor on the outside of the thigh. Stretch forward, clasping the foot of the outstretched leg with your hands. Having reached the maximum tension, fix the position for up to a minute. Change legs and repeat the steps. Perform in 5-10 approaches.

Exercise number 9.

Sitting on the floor, join your feet together, while trying to lower your knees to the floor. When doing the exercise the first time, you can help yourself to place your knees on the floor with your hands. With your back straight, try to touch your feet with your forehead, lock in for a few seconds and return to the starting position. You need to make such a tension in 10-15 approaches.

Exercise number 10.

In a seated position, pull one leg forward, the other bend back. The hind foot should be near the outer side of the thigh. Tilt the body with a straight back forward to a straight leg, while helping yourself with your hands, holding your foot. Stretching to the maximum, return the body to its place and tilt it to the center, trying to reach the floor with your forehead. You need to make such movements in 10-15 approaches.

How to effectively and correctly sit on 3 splits: training program

Can everyone do the splits?

Stretching workouts have no age restrictions, so everyone can try to sit on the split. Another question is how quickly it will turn out, because in addition to the innate "viscosity", one should take into account the complexion, sex and age of the exercising person.

The younger the person, the less time he needs to master the twine, and the exercises will be easier. It should also be noted that it is easier for women to stretch because men are physiologically less flexible.

Twine also has contraindications. It is undesirable to put children under 5 years old on it, since their muscles and tendons are still very weak. It is not recommended to conduct classes if you have the following diseases:

Hypertension (high blood pressure).
Cracks, fractures, bruises in the hip region.
Musculoskeletal disorders.
Spinal injury.

Why can't you sit on the twine?

It is noted that more than 80% of those who are “on fire” to sit on the twine stop halfway without achieving results. Therefore, deciding to stretch, do not quit regular exercises, and if you cannot sit on the twine, then look at the possible reasons given below, perhaps you are doing something wrong.

Impatience. One of the main "enemies" for stretch marks. It so happens that after spending several weeks on training and not getting the desired effect, a person is disappointed and leaves training.
Lack of correct execution of techniques. In order to achieve this goal, you need to not only engage in daily workouts, you must do the exercises correctly. If you do not notice a positive result after 2-3 weeks of training, it is better to resort to the help of a trainer.
The presence of injuries. Stretch marks that are not performed correctly are injured, about 35–40%. Such activities lead to disastrous consequences.

Video from Laysan Utyasheva: how to sit on the twine?

If you decide to sit on the twine, then confidently go to your goal. Let small failures not scare you, because stretching is not only beautiful, but also brings health benefits.