Today it is fashionable to be beautiful and healthy, to have a slim body, which is why sports are so popular. There are different types of exercises that pursue different goals. For example, some help increase endurance, others help build muscle , and others help develop flexibility. Stretching refers to those types of aerobics that stretch the body, make it flexible and flexible. After all, his main exercises are stretching and flexibility. Therefore, we will talk about this fashionable sports direction.
Clothing for classes
Stretching is suitable for every person, since it does not matter either age, weight, or shape features, or initial flexibility. Regular training will do the trick. And the best clothing for sports is modern thermal underwear, which does not restrict movements and sits like a second skin. It is not difficult to buy such a product; it can be found in every store of sporting goods or items for outdoor activities. An excellent choice of it is on the Internet, in the stores Sportsafe, Alpindustriya, Guahoo.
Of course, you can limit yourself to ordinary comfortable clothes: a swimsuit, leotards, shorts and a tank top, top and leggings. The main thing is that things do not restrict movement and stretch along with the body. Therefore, the fabric must be elastic, mixed with natural fibers (fully synthetic things are not suitable, because they can not absorb sweat). It is advisable that the outfit fit tightly around the body: it is easier to see the result achieved.
I would also like to say about underwear. Give preference to models of classic cut rather than thongs or bikinis, without decorative elements and lace sewn from natural fabric. Bra - sports or pitted model. Refuse jewelry, jewelry, remove shoes. It is better to do barefoot or in ballet shoes.
What do stretching classes give?
First of all, they cheer up. But this is not all that can be obtained from classes. Stretching improves lymph circulation and blood flow, restores muscles, relieves pain that arose as a result of nervous tension and stressful situations. Training can slow down the aging of the body as a whole, maintain the elasticity of tissues and muscles, improve posture. But the positive effect will be only if you do it correctly, observing safety measures, increase the load gradually.
A few nuances
Performing stretching and flexibility exercises , one should take into account the following nuances:
- You can stretch until there is pain.
- During stretching, you should hold the pose, but it is forbidden to spring.
- It is necessary to breathe correctly, not to delay and not to accelerate the rhythm of inspiration and exhalation.
- The best result will be if stretching exercises to perform after exercise.
- During stretching, it is worth observing the sequence, that is, straining and relaxing muscles alternately. This relieves them of fatigue, restores strength.
- Do not stretch if there are contraindications, so before starting a training session, you should visit your doctor and be fully examined.
Only in this case, after stretching, can you leave the best reviews. Otherwise, classes will not give you pleasure, but hurt.
Stretching - not aerobics
Stretching can not be called aerobics in the truest sense of the word. After all, aerobics was born in the west and is aimed at combating excess weight, is associated with the formation of a slender body with ideal parameters. The tradition of stretching the body originates in the east, and its goal is to improve the body as a whole. Its elements take place both in yoga and in martial arts. Stretching classes will enable a person to calmly sit on the twine, to increase the plasticity of the arms, legs, neck, back, joints. That is why gymnastics cannot exist without it.
Stretching and its types
Today, there are five types of stretch marks. Let us dwell on each of them.
- Static It implies rather slow movements, during which one should take a certain position of the body and hold it for twenty to thirty seconds. Muscles can be kept in tension all this time, and you can relax from time to time. This species is considered classic, but also the most effective for strengthening the whole body.
- Slow stretching (see photo below). Optimal for warming up, as it is performed at a very calm pace. But it allows you to stretch the body to the maximum possible performance.
- Pair stretching suggests that exercises are performed in tandem with another person who acts as a counterweight, provides resistance.
- Dynamic stretching, which involves smooth, springy movements at a slow pace. At the end of the workout, you need to linger in the position of greatest stretching for a couple of seconds.
- Ballistic stretching or swinging is an active training, during which the arms and legs, the body (bends, bends) are involved. The movements are sharp, fast, frequent. During such stretching (reviews confirm this), parts of the body are effectively extended for a short time.
What do people say?
Many people are satisfied after stretching: reviews say that they not only improved the flexibility of the body, but also became more energetic, more energetic and even lost weight. The stiffness disappears somewhere, the movements become light and smooth. But the most important thing is that a person, having reached a new limit, begins to believe in his own strength, to be proud of himself. And this is the strongest motivation for further growth. In addition to this point, stretching (the photo can be seen in our article) is a good base for practicing other sports, where agility, flexibility and endurance are important. But if a person does not plan to play sports at a professional level, then for himself he will still do very well, taking up stretching his own body.
First steps
Before teaching stretching lessons, we want to give beginners a couple of tips. First you need to set a goal. It can be simple maintenance of a figure, weight loss, development of flexibility. And then calculate the number of workouts. For example, to support the body in good shape and shape, three or four times a week is enough. To combat overweight, daily exercises are recommended. You can train at any convenient time and anywhere. It is optimal to perform exercises after charging or after training with another sport (when the body is hot).
To begin with, it is recommended to repeat each exercise two to three times, maintaining a pose for up to five seconds. Over time, the retention time and the number of repetitions increase. But each lesson should not last longer than thirty minutes, while you should carefully listen to yourself. And most importantly: you need to exercise regularly, while maintaining a good mood.
Doing exercises
So, the preparation is over: we already know how to train, comfortable clothing for classes is chosen. It's time to start the stretching lesson.
Doing an exercise for the neck. You need to stand up straight and put your feet shoulder width apart. With your right hand on your waist, grab your head with your left hand and lean to the left. They must withstand fifteen to twenty seconds and return to their original position. Now it's time to change your hand. The number of repetitions is eight times.
For the back. Lean against the wall with your back and rest your hands on it. Now slowly sit down, sliding your hands down, but your back should remain straight. Hold for twenty seconds, repeat five times.
Stretch your arms and legs. You need to get on all fours and straighten your arms. Now pull the left arm forward and the right leg back. Keep your limbs parallel to the floor. Hold this position for at least ten seconds and change your hand to your right, and your foot to your left. Repeat each exercise six times.
For the stomach. Lie on your stomach, bend your legs and grab your ankles with your hands. Now raise your legs, feel the tension in the lower back. Soak for twenty seconds, take a break and repeat seven more times.
Instead of an afterword
To check on yourself the effect of stretching, there are few reviews to read, you need to at least try to do exercises for a while. And only then make sure that this is a very good workout that has a beneficial effect on all muscle groups and joints.
Stretching the body is suitable for everyone and has only positive aspects. After all, stretching exercises are as close as possible to natural movements, therefore they do not cause even the slightest inconvenience. Good luck in all your endeavors!