Strength, endurance, flexibility - the three elements of physical fitness are at the same time its goals. If you ask every sports person about daily training, then in his fiery speech , the term "stretching" will surely sound . What it is? The answer can be found in the literal translation from English - "stretching." The same type of activity that promotes mobility, joint health and muscle strain after exertion.
The sports community is still arguing about the feasibility of stretching before training. But one thing is known: a competent stretching program for each person, regardless of profession and age, will provide a lot of advantages:
- Increased flexibility and mobility. As aging, inactive muscles and joints become stiff, lose their natural lubrication. Stretching prevents degenerative processes, provides a comfortable sensation, expands physical capabilities, and relieves stress.
- Improving posture and coordination. Stretching is the best remedy against stiffness in the joints and spine, the strength and flexibility of which are the cornerstone of the correct exercise technique and safe loads.
- Reducing the risk of injuries and illnesses. A person with a good stretch is less likely to experience pain in the lower back, knees, as the joints are prepared for the desired range of motion.
What type of training does stretching apply to? What does this give athletes? The right technique, balance, a healthy spine, because it is known that good posture is a prerequisite for any sport. Successfully combining different types of stretching, you can achieve a better set of muscle mass, growth of strength and speed.
Many athletes know how to perform static stretching, which is the best way to relax muscles without pain due to their slow stretching and delay at the maximum point for 10-30 seconds. Popular yoga is based on this particular type of stretching - the most harmless for beginners. Active isolated stretching is the stretching of one muscle in several runs (usually 10 or 12) and at different angles. This type of stretch is useful for any athlete. Dynamic stretching, involving the development of the joint with repeated movements, is useful before running, dancing, jumping.
Many fitness clubs offer stretching workouts. What is it and who needs it? To each. Any modern person suffers from chronic processes associated with a sedentary lifestyle or hard physical labor. Stooping is the result of poor stretching of the muscles of the front of the body. Most often, biceps, chest, abdomen, and hip flexors need to be developed. Therefore, stretching gymnastics becomes an autonomous link in physical training.
You need to use stretching always and everywhere: after sleep, during the lunch break, while walking with the dog. With arms spread wide or bending to the sides, the flexibility of the vertebrae can be maintained. Pulling the knee to the chest relaxes the lower back. With the abduction of the bent leg, the hip muscles stretch back after walking. The establishment of a bent arm at the elbow for the head provides an extension of the shoulder girdle.