Active stretching exercises. All about stretching classes

Who invented it and when stretching, it is not known exactly. It is only known that for many thousands of years people have used the knowledge that there is a certain connection between the condition of the external coverings of the human body and his mental and physical health. Ancient healers quite successfully healed many diseases by affecting the skin, muscles and joints of the patient.

Similar methods were practiced in Ancient China, and were also used by the Mayans and Indian yogis. Long before our era in India, Egypt, Greece, Rome for treatment and preparation for sports competitions the most various ways massage and physical exercises, such as stretching, muscle straightening, light effleurage combined with proper breathing exercises.

These manipulations were very effective in relieving tension and pain in the muscles, improved blood circulation, accelerated metabolic processes in the vertebrae and joints, corrected defects of the spine, etc. Similar methods were also used by chiropractors in Rus' and grinders in the East.

What is the purpose of stretching

Currently, stretching (from English. stretching- stretching) is one of the types fitness, aimed mainly at stretching all muscle groups. However regular classes Stretching not only makes the muscles more stretched and elastic, but also has a beneficial effect on the entire body as a whole: the condition of the joints improves, salt deposition decreases, flexibility appears, coordination of movements and blood circulation are normalized. On a psychological level, stretching can calm you down. nervous system and significantly improve your mood, give you self-confidence, and invigorate you.

What are its advantages

Stretching exercises do not take much time.
Lymph flow throughout the body increases.
The muscles are made flexible and elastic, ensuring good blood flow to them.
The joints become more mobile, which prevents salt deposition.
During classes it is produced correct breathing, which is an excellent prevention of many diseases.
Physical and psychological stress is relieved.

What does it look like

Stretching classes involve regularity. It is not recommended to make sudden movements that can lead to injury. You need to stretch to the best of your ability and increase the load as you get used to it. Having taken a certain position, you need to stay in it for 10-20 seconds to wait for the slight tension that arose during the exercise to disappear. Back in initial position, you need to relax your muscles. You should also pay attention to breathing: you need to breathe slowly and evenly, try not to hold your breath. Inhalation is done through the diaphragm, and exhalation is done through the stomach.

Types of stretching

Stretching is divided into several types:

A) static- the safest, used in yoga. The time for performing each exercise with delays ranges from 10 seconds to several minutes;
b) passive- similar to static, but here instead of your own efforts, the help of your partner is used;
V) dynamic- used in warm-ups of any type of fitness, performed at a fairly slow pace, involves stretching the muscles to their maximum length;
G) ballistic- not used in group classes, as it is quite traumatic. The method is based on the strength and weight of the body, the movements are quite sharp and uncontrolled (for example, swinging legs);
d) active isolated— the method is aimed at stretching each muscle separately;
e) isometric- alternates tension with muscle relaxation;
and) proprioceptive neuromuscular stretch- a kind of combination of passive and isometric stretching, requires the help of a partner. This type is not recommended for those who have had or have heart disease and hypertension.

Who is suitable for stretching classes?

This type of fitness is suitable for people of any age and even pregnant women. There are practically no contraindications, except for some bends, which are not recommended for people suffering from hernia And hypertension.

Where and how much should you do stretching?

You can work out in the gym under the supervision of an instructor, or on your own at home, using video tutorials or online master classes. However, in both cases it is necessary to follow all recommendations in order to achieve the desired result.

There are no special time restrictions; most often, stretching is done two or three times a week for an hour, devoting 10-30 seconds to each exercise. If you practice at home, classes can be divided into morning exercises in the form of 15-minute gymnastics and evening exercises to stretch your muscles after a hard day. If possible, devote 20-30 minutes to exercise daily to achieve the desired effect as soon as possible.

Some useful tips

It is not recommended to stretch on “dry” muscles; you must do a warm-up and warm them up.
Never bring your muscles to a state of pain. All you should feel is a slight muscle tension, but not pain.
If you stretch each muscle separately, concentrate only on it, and do not be distracted by extraneous thoughts.
Watch your breathing, breathe deeply and evenly, as the muscles must receive sufficient oxygen.
When performing any of the exercises, try to take a stable position to avoid falls, injuries and ligament tears.

Today, any self-respecting fitness club must have a workout aimed at stretching and improving the flexibility and mobility of joints. These workouts can have different names - bodystretch, spinestretch, flexible back, training with flexibar, etc. All of these workouts differ from each other in the muscle or joint group that is emphasized, or in the use additional equipment. But the essence of stretching is always the same.

Stretching(from English Stretching – stretching, stretching) is a type health-improving gymnastics, which has a healing effect on the musculoskeletal system (hereinafter referred to as ODA) and connective tissue formations (hereinafter referred to as STO), which ensure its functioning. And those who regularly practice stretching experience beautiful posture, good health, excellent flexibility and the ability to do the splits without difficulty. In this article we will try to answer the questions - what is stretching training, and how is stretching useful?

As mentioned above, stretching training has an impact on the body’s STO, which includes muscles, their membranes, ligaments, tendons, fascia and articular capsules that form the joint. In most cases, they are what determine a person’s flexibility.

STOs consist of collagen and elastin fibers, which are similar in composition - they consist of bundles of fibers that are tightly glued together by hydrogen bonds. With age chemical composition changes - fluid is lost, calcification increases, the number of hydrogen bonds increases. As a result, joints and muscles become more and more stiff and the body loses flexibility.

However, with regular stretching, the quality of collagen and elastin improves, which allows you to maintain normal functioning of the musculoskeletal system even in adulthood.

Why does stretching hurt?

The stretching process is necessarily accompanied by pain that occurs due to reflex muscle contraction. When the muscles begin to stretch, the muscle fiber reflexes send a signal to the brain, which in turn signals the muscles to contract. This is, in essence, an instinct of self-preservation.

To reduce pain, it is necessary to excite other reflexes, for example, reciprocal inhibition - this is when the excitation of one group of nerve cells provides inhibition of another group. In this case we are talking about agonist and antagonist muscles. Voltage muscle group, opposite to the stretched one, will weaken the reflex contraction.

Note

Agonists are muscles that produce a certain movement (contracting muscle).

Antagonists - perform the opposite action of the agonist, i.e. relax.

For example, when bending the elbow, the biceps (agonist) contracts and the triceps (antagonist) relaxes.

Examples of weakening reflex muscle contraction, i.e. reducing pain:

holding the stretched muscle for a long time;
while stretching, strain the antagonist muscles;
in a stretched position, alternately tense and relax the muscles;
slight vibrations when stretching;
voluntary efforts to relax the stretched muscle.

How does stretching affect flexibility?

Muscle fiber consists of sarcomeres. During stretching, their number increases, due to which the muscle fiber becomes longer. In addition, the stretching process affects collagen - the process of protein degradation is accelerated (this process is necessary for the synthesis of new proteins), and synthesizing processes are accelerated. As a result, the protein turnover increases, the number of hydrogen bonds decreases, the degree of “sticking” of fibers decreases, the elasticity of collagen increases, the amount of mineral inclusions (calcium) decreases, and the content of humectants increases.

Thus, the overall elasticity and extensibility of all connective tissue formations increases.

What are the benefits of stretching?

Beneficial stretching exercises have immediate and delayed effects. TO immediate effects, i.e. The effects that can be achieved immediately after training include the following:

increased tone of subcortical formations in the brain, which causes a complex of reactions in the body (these reactions are similar to those that occur after a massage or dynamic training);
activates metabolism (metabolism) in stretched muscles and connective tissue, due to irritation of nerve endings;
stretching affects protein synthesis, RNA synthesis, DNA repair (restoration);
intense stretching or stretching accompanied by pain causes a hormonal response that promotes the mobilization of fat depots;
improves coordination abilities.

To delayed effects, i.e. The effects that can be achieved over time with regular training include the following:

improved flexibility;
withdrawal muscle tension(tension);
relief or reduction of pain after an injury (during the rehabilitation period);
reduction of pain during menstruation;
prevention of hypokinesia in elderly people (hypokinesia - insufficient motor activity, muscle atrophy);
normalization of body composition and weight (weight loss).

Thus, we can name a lot of factors why stretching is beneficial for the human body. And the main advantages that such gymnastics have are:

Less risk of injury during sports and in everyday life.
Excellent flexibility that will allow you to do different activities physical activity(including strength) and at the same time keep your spine intact.
Complete recovery and relaxation, as well as relieving tension from the body after stressful situations.
Improved coordination of movements and orientation in space.
Improved blood circulation and reduced likelihood of cardiovascular diseases.
Healing and rejuvenation of the body.
Beautiful figure and posture.

For women in an “interesting situation,” it is also important to know whether stretching can be done while pregnant. It is worth noting that pregnancy is the most optimal sport for stretching. However, it must be taken into account that not all stretching positions are acceptable for pregnant girls. Therefore, before you start practicing stretching, you should take an interest in the nuances of such gymnastics.

We will talk about what factors limit flexibility and stretching in the following articles.

About the benefits physical exercise Everyone knows, but unfortunately only a few strive to keep in shape in this way. Each of us is very busy and preoccupied with work, raising children or something else, and after all this we no longer have the strength to go somewhere and take care of ourselves. Although all you need to do is master stretching lessons to understand how easy it is to keep in shape without making much effort. It means the simplest stretching, but it comes in several levels, from the simplest - for those who have never done stretching exercises before - to the most complex. To understand how to properly perform stretching, you should approach it wisely, without haste.

Let's start with warming up

Any exercise should begin by warming up the muscles and ligaments. This way they become elastic, and stretching is easier for beginners to master. Some people start trying this direction at home, if the space allows, but most people come to us. A professional stretching school helps you easily master this area and in a short time a person begins to do the splits, make beautiful complex figures and lose weight naturally. Stretching muscles and ligaments is a fascinating and complex procedure, and only at first glance it may seem that stretching lessons are simple.

Yes, at a young age, while the muscles are still elastic and easy to change, everything can be done differently, without pain. But the older you get, and the less you move, you gain excess weight– stretching classes will help restore youth and mobility of the whole body. The figure will begin to return to its previous shape and this without strength training and fatigue. This stretching involves smooth movements. If you've seen yoga exercises, you'll understand what we're talking about. we're talking about. After such slow actions, which stretching classes give, your mood improves, and self-confidence appears, if it was not there.

The benefits of stretching classes in Moscow

It’s amazing, but stretching lessons, despite their simplicity, give everything a person needs. Exercises relieve pain in muscles and joints, periodic soreness in women, and at the same time the body develops beautiful, seductive shapes. Many people ask how this can be, but the answer lies on the surface - those who do yoga all look young and feel healthy. So here, getting into a certain position, the body and its muscles fully work, smoothly tensing to a certain level. The trainer monitors this, adjusting the time and movements.

Yes, you can practice it at home, but without a specialist, how can you understand at what height to hold your leg or arm and how long it will take? Ballistic or partner stretching, the video can be watched on the Internet, it is better to perform it directly under the supervision of a master. Come visit us at trial lesson, invite your friends and girlfriends with you and master stretching in Moscow together.

Self-confidence and good stretching are one thing

Have you ever wondered why dancers and ballerinas are so graceful, their gait helps them soar, and their backs are kept straight like a string? Moreover, they do not experience discomfort and do not make any effort. Do you want to look the same? In the case of beginners, it is enough to know stretching exercises without diving into dancing if there is no desire to move in this direction. Our stretching studio helps everyone change their appearance by showing just a few actions, by performing which a person changes in a short time right before his eyes.

Sports should occupy at least some part of the life of each of us, and stretching lessons are an integral part of them. Everything starts with them, even power training on the barbell, complex dance or acrobatic movements. Doing them yourself at home is not recommended. You can easily damage your muscles and get a painful injury. It takes a long time to heal, so stretching the legs, arms, neck and torso should take place under the supervision of a fitness instructor. He knows how to improve results in a short time with minimal pain.

The right stretching exercise will help you do the splits faster.

If you want to stand on a bridge or do any type of splits without effort and support, stretching for beginners is mandatory, and it must be correct. Knowing necessary exercises, with caution they can be performed at home, trying not to make much effort. You can put out more energy in the gym, and this will be monitored by a professional with a medical education. In case of pain, he will be able to quickly provide assistance and tone the muscles. This is why it is so important to do stretching exercises at a dance school or fitness center.

Many girls and some men want to learn how to do the transverse or longitudinal splits, because it is not only beautiful and fashionable, but also useful. Our stretching studio helps you get closer to perfect split or bridge without injury. To look healthy, cheerful and happy, you don’t have to resort to expensive cosmetics, plastic surgery or anything else; stretching can give you everything important for a person. In Moscow, many celebrities play sports and go to fitness centers, so diets are not needed.

Don't be afraid of age, because you are beautiful

It is better to start training, of course, at a young age, while the muscles are still more elastic, but even if you are already forty or more, stretching will tone your whole body quite quickly. But in this case, the main thing is to maintain balance. The less physical activity a person has had, the harder it will be to start. Our stretching studio and its fitness and dance teachers will help you easily master the necessary movements without creating stressful sensations for your muscles. After such instructions, stretching for beginners can be done even at home without fear for your health.

Great splits with health benefits

Any person wants to feel great at any age, but if you sit on your butt straight or lie on the sofa, the muscles will atrophy, and it will be difficult, let alone running, even walking for a long time. And it is absolutely not necessary to train every day from morning to evening to be in excellent condition. physical fitness. It is enough to master only one position and do the splits with ease - this will be enough to feel great and vigorous for a long time.

Is it possible to learn the splits from scratch at home? Yes, you can, but without experienced trainer It is quite possible to get injured, or progress towards your cherished goal will take longer. But everything is obvious - the environment around will not correspond to the activities, and laziness will also come into play. Our split school has everything you need to get to know your body: exercise equipment, mats and mats, mirrored walls to make it more convenient to monitor your own movements and the actions of the trainer.

How to do the splits in a short time?

Nothing is impossible if you want it. Come visit us and see for yourself. A professional teacher will tell you how important the split stretch is, how to do it and how many times. Each person is different and everyone masters the cross split at different times. By the way, not everyone can do it, because of the difference physiological structure bodies. There are people who, even with training, will never be able to make it perfect, in an even line. The most simplified figure - longitudinal split - is when one leg is in front and the other is behind. Absolutely anyone can do it with proper training.

Everyone should know that before doing the splits or starting any training, you should warm up the muscles of the whole body so as not to damage them. It’s like in a massage – initially the massage therapist warms up the muscles and only then begins to use forceful manipulations. It is not painful for the patient, but pleasant from his hands. But not all splits exercises are effective. It’s difficult to understand this at home, even if you re-read many articles on the Internet about how to quickly do the splits without visiting gym. A trainer with a higher medical education knows human physiology, its structure, and he will be able to explain what is effective and what can be done simply to maintain good physical shape.

Under the strict guidance of a professional, splits lessons quickly achieve their cherished goal. You can sit beautifully in this position in a month or two and surprise your friends and girlfriends, and most importantly, this ability will be preserved for many years, like the ability to ride a bicycle. The professional twine school has already helped many girls and young people achieve the desired stretch. Join us, and you will also be able to learn a lot of interesting things and perform splits exercises with us and at home, getting closer to your goal faster.

Ecology of consumption. Fitness and sports: How many times have many of us told ourselves about our lack of flexibility, our inability to attend hour-long stretching classes, our inability to do yoga...

How many times have many of us told ourselves about our lack of flexibility, our inability to attend hour-long stretching classes, our inability to do yoga. It's OK. Doing yoga is, of course, not like drinking a cup of tea.

But it's possible to achieve great stretching success without having to chant "ommmmm" or sit and sweat in a yoga class (though it really wouldn't hurt to try a few times to see if many of the misconceptions are debunked).

Conditions modern life lead to emotional and physical stress. Sitting at a desk all day brings no favors and does no good to the lower back or hips.

1. Runner's Lunge

If you have to sit all day or, conversely, run errands, this can have a detrimental effect on the hips (this is the part of the leg located between the pelvis and the knee). This is especially true for men, because stretch marks are definitely not in their favor.

Exercises with lunges will help correct the position.

Stand up straight and lean forward so that you can rest your fingers or palms on the floor. Do it with one leg long stride back as far as possible, while simultaneously bending the other leg at the knee. You need to achieve such a position that the bent knee makes an angle of 90 degrees, and the knee itself should be above the toes - no further.

Breathe evenly, distribute your weight between both legs and try to “sink” your hips a little lower. Stay in this position for 30 seconds.

Repeat 2-3 times for each leg.

2. Lateral bend

Stretches for each side of the body from head to toe. There is no stretch more effective and easier than this. It relaxes the entire body, providing a much-needed break from the monotony of the workday. You just need to get up and try.

Standing with your feet together, extend your arms up above your head, palms together. Inhale and bend your body to the right, pressing your thighs tightly against each other. Lengthen your body on one side without bending forward or backward. Wait a minute, return to the starting position, then stretch another part of the body.

Continue side stretches 5-10 times on each side.

3. Seated hamstring stretch

These biceps muscles are located along the posterior lateral edge of the thighs. Together with other muscles, they participate in extension of the torso and rotation of the lower leg. The thigh muscles are quite stubborn. No matter how designed and stretched they are, they will always resist stretch marks. And the more you pull them, the harder they will try to get back. Therefore, all movements are performed carefully and slowly. The easiest way to do this is sitting on the floor with your legs extended.

Press your left foot toward your right thigh. Exhale and stretch your arms up as straight as possible. Exhaling, bend towards the extended right leg, helping with your hands to bend as close as possible. Depending on the level of stretch, you can grab your shin, ankle, foot, or thumb legs. Slowly straighten up, taking a short pause, and bend over again, trying to get a little closer to the thigh.

Repeat 5 times, then switch to the second leg.

4. Goddess Squats

This pose is unique to the hips, including the inner thighs. The exercise is performed in a standing position, and you can do it anywhere without worrying about the cleanliness of the floor.

Spread your legs as wide as possible with your toes out and your heels in. Slowly lower your hips closer to the floor. Then raise your arms to the sides, forming a “T” with your shoulders. Straighten your legs while raising your arms above your head. Exhale and “sink” your hips back, while simultaneously lowering your arms to shoulder height.

Repeat at least 10 times.

5. Upper Back Stretch

This exercise is especially useful for people whose neck, shoulders and top part backs. The exercise relaxes the upper body by stretching the shoulders, neck, upper arms and back.

Get on your knees and bend over, resting your hands on the floor. Continuing to lean with your left hand, the right hand is directed with a sliding movement along the floor between the left knee and left hand, while simultaneously turning the body in the same direction. Turn around until your right shoulder and head are comfortably on the floor. Inhale and lift your right arm up, extending it straight away from your shoulder. Take a couple of breaths in this position and come out of this pose as slowly as you entered it. Then switch to the other side.

6. Spinal stretch

If the spine is flexible and mobile, then blood flows through the body easily. The exercise allows you to open up chest, strengthen the lungs and stretch the front of the body, solve some problems with poor balance.

Sitting on your knees, place the ball behind you and, holding it, lean back until your upper back rests on it. Extend your arms behind your head towards the floor. Synchronize the exercise with breathing: inhaling to roll onto the ball, exhaling to roll back.

The number of repetitions depends on how you feel.

7. Standing Hip Stretch

And again the hips. It is so important that their muscles are elastic. This exercise is another way to achieve the desired result.

Stand up straight. Slowly raise your right knee. Grab your foot with your left hand and bring it in front of your left knee. With your right hand, grab the leg you are lifting from below by the ankle and lift it as high as possible. At the top point, inhale and try to straighten your upper body. Take a few breaths, then slowly lower your leg and move on to stretching the other leg.

8. Quadriceps Stretch

While doing this exercise, keep the muscles surrounding your knee relaxed to avoid pain.

Lie on your stomach, placing your hands under your forehead and creating a pillow for yourself. bend right leg so that the foot approaches the right buttock. Right hand pull back and grab your leg, trying to pull your foot to your buttock as close as possible. If you cannot reach it with your hand, help yourself with a towel or belt.

Hold this position for 15 seconds, then repeat with the other leg and arm.

9. Cobra Pose

Strengthens the shoulders abdominal Press, lungs, spine and buttocks. During exercise, body temperature rises and warmed muscles stretch more easily.

Lie face down with your thighs, shins, feet and toes firmly pressed to the floor. Bend your arms at the elbows and place them along your body so that your palms are under your shoulders. As you inhale, begin to slowly lift your chest, pressing your palms firmly to the floor and straightening your elbows. Make sure your upper back and shoulder blades are raised as high as possible.

Freeze in this position for 10–30 seconds, slightly tensing your buttocks. Exhale and slowly lower yourself to the floor.

Repeat 3 times.

10. Happy child

This is an ideal pose for relieving stress and fatigue, calming the mind, and is great for stretching the upper thigh and inner groin areas.

Lie on your back and bend your knees, pulling them to your chest and spreading your knees approximately shoulder-width apart. Hold your heels with your hands so that your elbows pass between your legs. inner surface knees. Exhale and pull your legs by your heels with your hands so that your knees are as close to the floor as possible.

If you feel comfortable, sway slightly from side to side, massaging lumbar region spine. Stay in this position for about a minute, making sure your breathing is even.

11. Up the Wall

This exercise is the best for completing a complex of stretches. It helps you relax because the whole day has been spent in vertical position with the head much higher than the feet. The exercise changes positioning, helping blood flow away from them.

Lie on your back on the floor, snuggling back surface hips as close to the wall as possible and placing your legs raised up on it. If there is no free wall, you can use any vertical element.

Try to keep the angle between your legs and torso as close to 90 degrees as possible. Place your hands back behind your head. Take a deep breath and exhale the same way, relax, stay in this position for about a minute.

Any of the above simple exercises effective for stretching. Some are easier to perform, some are more complex, but by doing any of them you can be convinced that yoga is not that difficult. But the joints remain mobile and the muscles elastic. published

Good stretching means that a person is young and healthy, so different areas that allow you to develop them are popular. Among them we can highlight stretching, which has a positive effect on the figure and condition of the whole body.

What is stretching?

A subtype of fitness that includes exercises that help stretch muscles and ligaments is called stretching. They use it as a separate direction and as an addition to the main one. sports complex fitness or aerobics. When figuring out what stretching is in fitness, it should be noted that this direction is used to prepare professional athletes and is included in the health and therapeutic exercises. This discipline involves alternating tension and relaxation of muscles, which will help quickly relieve tension and restore strength.

How is stretching useful?

Stretching has a number beneficial properties, which determines the popularity of this discipline. Regular training helps you develop flexibility, become slimmer and more flexible. Posture, lymph and blood circulation improves. The benefits of stretching for women include toning muscles and slowing down the aging process. Special exercises have a relaxing effect on muscles, helping to cope with pain and tension. Stretching is used to prepare the body for increased physical activity and, conversely, relax after training.

What is better, stretching or yoga?

Many people asked this question before choosing a suitable sports direction for themselves. Yoga cannot be called just a sport, since it is a whole philosophy that includes physical and spiritual practices. Stretching and yoga, the difference between which is significant, are similar in the presence of stretching exercises performed at a slow pace. Regarding popular spiritual practice, what does it involve? different exercises, supplemented by meditation. In addition, yoga is aimed at working out the whole body, and stretching stretches muscles individually.

What to choose, stretching or Pilates?

In the next version of the comparison, we encountered two directions, which are similar in that almost all exercises are performed slowly. The first reason regarding the difference between Pilates and stretching is due to the fact that the first type of training helps to develop strength, speed and flexibility. With regular exercise, you can improve the functioning of your entire body. Pilates, like yoga, develops the whole body, not individual muscle groups. Even pregnant women can do it.

What is the difference between callanetics and stretching?

There are many differences between these areas, so callanetics is fitness gymnastics based on performing static exercises for stretching and contracting muscle fibers. Stretching is a complex for stretching muscles using static and dynamic exercises. Callanetics is a mixed sports direction that includes dance moves, elements of yoga, and others.

Types of stretching

There are several classifications, so depending on the load on the muscles, soft and deep stretching are distinguished. The first option involves stretching the muscles to their usual length (one movement is performed for 40 seconds), and the second leads to their stretching to a larger size (one movement is performed for 1-5 minutes). There are varieties of stretching, differing in the way the exercises are performed:

Stretching - exercises

In order for training to bring only benefits, you need to take into account several important rules. Stretching classes should begin with a warm-up aimed at warming up the body. With its help, you can make your muscles flexible and elastic, which will significantly reduce the risk of injury. It is best to choose an aerobic activity, such as walking in place or jumping rope. For your main workout, choose exercises that will work your major muscle groups.

Stretching involves holding each position, at maximum load, for 30-60 seconds. It is important to remember that discomfort is acceptable, but not to the point of pain. Each element is performed 3-4 times. Don't forget about breathing, which should be calm and even. If you experience dizziness, a burning sensation, muscle spasm and an incomprehensible crunch, then the training should be stopped.

Stretching - exercises for beginners

If a person has not done stretching before, then it is necessary to approach the selection of exercises carefully. Start with the minimum to develop your body to its maximum without injury. Stretching for beginners may include different types bends that are performed from a sitting and standing position. It is recommended to change exercises periodically to see progress.

Stretching for weight loss

Stretching has a comprehensive effect on the body, helping to cope with excess weight. For those who are interested in whether it is possible to lose weight with stretching, you should know that it strengthens and develops muscle fibers, promoting the displacement of fat and improving body contour. Stretching helps to cope with cellulite, as the outflow of lymph is normalized. It also has a positive effect on the condition of the skin, which will not sag.

Nutrition during stretching

Whatever sport a person does, it is of great importance proper nutrition, V otherwise Unpleasant sensations and health problems may arise, and if the training is intended for weight loss, then there may be no result. Of great importance water balance, so you need to drink at least two liters of fluid a day. In the information regarding stretching - what is it, it was stated that muscle elasticity is important, and for this you need to include in your diet fatty acids, which are found in fish, nuts, vegetable oil and avocado.

The menu should include foods rich in vitamins, and fresh vegetables and fruits are best suited for this purpose. It is recommended to minimize the amount of salt consumed, which makes the ligaments stiff. You also need to give up sugar, which can easily replace honey. Many people are interested in whether it is possible to eat after stretching, so trainers recommend eating no earlier than an hour after exercise.

What should you wear for stretching?

Since training involves stretching muscles, it is important to choose the right clothing. It should not only be comfortable, but also not interfere with movement. Clothing for stretching should have good stretch; for this, pay attention to the composition, which may include 80-90% natural thread and 10-20% elastin or polyester. As for shoes, they should be soft, for example, they could be ballet flats, slippers or sneakers, but you can just exercise in socks.

Stretching - contraindications and limitations

In order for classes to be useful and not harmful to health, it is necessary to take into account possible restrictions. If a person has osteochondrosis of the spine, then twisting in this area is prohibited. Force stretching is undesirable during menstruation. Training should be temporarily postponed if there is an increase in temperature, fractures, scoliosis, joint immobility and viral diseases. The harm of stretching will affect people with frequent dizziness, various mental illnesses, problems with internal organs and oncology.

To find out what stretching is, you cannot ignore the existing contraindications, in which training is completely prohibited. These include the presence of acute injuries and inflammatory processes in the muscles and spine. You cannot train if you have serious or joint problems. Stretching is contraindicated for illnesses of cardio-vascular system, thrombosis, arthrosis, osteoporosis, hypertension, hernias, hematomas and fractures.