Individual sessions. Stretching for beginners at home Neck stretching exercises

Great victories are not achieved alone. To climb the "Everest of your dreams", be it flawless toned body or the revelation of the spiritual “ballet self”, a professional mentor is often needed. Only a specialist can calculate the correct and most effective route for you to reach your desired goal.

It is precisely in order to help you create the body of your dreams that I, Ekaterina Yurochkina, ballerina, coach and author of my own methodology, invite you to individual lessons.

I work with bodies. I turn princesses of any age into real queens!

And I really love what I do! Why? Because I see results. I see how bodies change, gait changes, stiffness and stoop disappear. And how women and girls, who have forgotten a little that they were recently active and slim, suddenly begin to transform...

Over my many years of practice, I have seen so many such wonderful transformations - from ladies immersed in care into light and graceful beauties!

From clear goals to great results

An ideal body and excellent posture are available to everyone. My job is to show you “how” to achieve this and guide you along the path to your goal.

Individual lessons are intended only for those who are ready to constantly and consciously work on themselves with the professional support of a trainer.

The training program is developed personally for the goals and objectives of a particular person. Body features, initial physical condition, posture, flexibility and strength of the back, degree of stretching and strength of the legs, condition of the abdominal muscles, buttocks, neck, arms and shoulder girdle are taken into account.

Together with you, we determine the goals and objectives that you want to achieve through training.

And we draw up a clear plan - exactly how we will achieve the desired results.

Your goals can be anything, for example:

• — Improve your back health and correct your posture. This task is now being set by many of my students of different ages.
• — To tone all muscle groups of the body, work out problem areas(abdomen, buttocks, thighs, inner surface hips, arms, shoulders) remove unnecessary things - folds on the neck or double chin and so on.
• — “Fashion” a graceful silhouette with slender, ballet-like legs, a straight back and neck, beautiful hands and a smooth shoulder line.
• - Achieve excellent stretching not only of your legs, but also of your back. Or maybe remember your childhood dream and finally do the splits or stand on pointe shoes!

Author's technique of fitness ballet

The methodology I use in individual lessons is entirely my own. This is the most developed combination of body ballet, the basics of classical ballet, stretching and yoga, tested in group and individual classes.

The fitness ballet training program is developed exclusively individually.

Each individual lesson with a trainer consists of several blocks of exercises.

— Body ballet block. These are the most effective complexes, taken from the basics of classical ballet and adapted for adults that strengthen the legs, gluteal muscles, arms and, of course, back. At the same time, everything is being processed internal muscles, they swing, but do not swell, as during a regular workout in the fitness room. As a result, your muscles become stronger and stretch, giving your figure a slim and graceful appearance.

— Elements of classical ballet. The process uses a machine (or its equivalent when practicing at home) to classical exercises– demi plié, grand plié, batman tandu, batman fondue, etc. These exercises help you find correct posture, beautiful lines of legs, lightness and graceful gait. In the process of training, flexibility, strength, and endurance develop.

— Stretching exercises. This is a mix of movements from yoga, ballet and gymnastic exercises. Stretching is not just about legs and splits. The method contains many exercises for stretching the muscles of the back, arms, and shoulders.

If one of your goals is to do the splits or do a bridge, then these wishes will also be taken into account when developing an individual program.

If desired, the training program may include a special “Pointe Shoes” lesson.

For many of the girls and women I work with, ballet was a childhood dream. And, even if you are not going to perform on stage now, you can get on pointe shoes. Ballet for adults is real! I will teach you how to do simple movements on pointe shoes, both at the barre and without. And then you can easily amaze your friends and loved ones with your ballet abilities, which no one could have guessed!

The technique is suitable for any level of training. Regular classes will quickly lead to results - the body will become more flexible, the posture will be straight, the abdominal muscles will tighten. The gait will be easy, and the hips and legs will be slender and graceful.

Why do individual training give maximum effect?

We will strive to help your body quickly and guaranteed to become flexible and elastic, get excellent stretching, excellent posture, slim and graceful figure. Without the need to “pump” muscles, as conventional personal fitness trainers suggest.

Individual work is the maximum impact of the trainer to achieve your personal goals and get real and visible results! By choosing individual classes, you receive a clear, competent program of tasks and loads, compiled on the basis of your physical and psychological characteristics and personal wishes. And, more importantly, support, motivation and control of results! After all, without support, tips, approval and moral help, we ourselves very often refuse to achieve our dreams. With me you will achieve it much faster and for sure!

Cost of individual programs

The cost of the service is determined by the complexity of the goals, the composition of the program, the time frame, and is discussed by the teacher with each client individually.

Individual lessons can be conducted for two or three students, including mother + child.

I also work individually in the pre-ballet program with children from 4 years old. You can find out more about children's programs in the YAYA CHILDREN section

Where do private classes take place?

The location of the classes will be discussed with you personally. There may be several options:

• The premises of one of the YaYa Dance classes in Moscow (Novokuznetskaya metro station, Kutuzovskaya metro station and Voikovskaya metro station)
• Your territory (house, apartment or other suitable place for activities)
• If you are not in Moscow, then I actively practice individual training using Skype.

You can get a personal consultation from Ekaterina Yurochkina, find out more and discuss the details by calling +7-915-482-45-87; email address

The Dance.Firmika.ru portal contains information about where you can sign up for stretching classes in Moscow: addresses and phone numbers of dance schools and dance studios, prices for the most popular areas, student reviews. For greater convenience in using the portal and searching for a dance school, we suggest using a convenient filter by area and metro station. Visual tables will help you compare the cost of classes and training in different dance studios in the city, choosing the best option for the price.

Stretching exercises are a thoughtful and comprehensive approach that helps stretch muscles and ligaments and generally increase the flexibility of the body. The definition of this direction is borrowed from in English, in which the word “Stretch” is translated into Russian as “stretching” or “elasticity”. Thus, the name itself describes the main function of training. In dancing, stretching plays a very important role - many elements look very beautiful when performed by flexible dancers, including those who can do the splits.

Why are stretching courses needed?

Despite the fact that many people believe that stretching means swaying your body so you can do the splits, this is far from the case. During training, a huge number of exercises are used to stretch the muscles of the back, neck, and legs. Techniques that help increase the stretching of deep muscles and plasticity of joints are also in demand. Of course, there is also split stretching for beginners, when a positive result is visible from workout to workout.

Stretching training involves alternating exercises with short-term muscle tension and subsequent relaxation. Due to this, excessive muscle tension is removed, strength is restored - just a few minutes are enough for proper rest. To very important points includes changing the intensity of loads, activating the most different types stretch marks and their combination with each other, which is why almost all muscle groups are involved in the process.

The advantages of stretching include its proximity to natural movements: stretching the back, arms, legs. Due to muscle stimulation, joint mobility and elasticity of ligaments and tendons increase. Movements become smoother and more attractive. This also has a positive effect on dancing - it becomes easier to perform complex elements, and amazing plasticity appears.

Stretching stretching in Moscow - benefits of classes

Regular training before or after dance classes will help the body prepare or relax after active exercise. In addition, the following benefits of classes can be noted:

• Stimulating effect on blood and lymph circulation in the body.
• A final stretching session after a full session helps to restore the muscles by returning them to their original length from a contracted state.
• Stretching lessons help relax muscles, thus reducing possible pain caused by stress or nervous tension. As a result of training, mental stress can be significantly reduced.
• By conducting regular stretching lessons, you can maintain the elasticity of your muscles and provide them with a high-quality supply of blood and nutrients.
• Stretching for beginners will be useful for improving posture and achieving attractive slimness. This occurs due to the strengthening of the muscular system and increased flexibility of the body.

Do not forget that some dances require special flexibility from dancers. This is why stretching classes are so in demand in dance schools.

Stretching lessons and stretching classes in Moscow

The high relevance of stretching training has led to the fact that almost every dance studio is ready to offer its students full-fledged classes. Our portal contains telephone numbers and addresses of Moscow dance schools that offer stretching lessons. The tables show prices for a one-time lesson and the cost of subscriptions, so you can quickly compare price tags and choose the optimal establishment. You can evaluate the effectiveness of the lessons and the qualifications of the teachers in absentia by studying reviews of stretching lessons in dance schools.

Stretching exercises improve muscle recovery after strength training. They are an essential part of a weight loss, health, or strength training plan. Athletes, dancers and ordinary office workers need to stretch their muscles. Physical inactivity, unnatural posture when working at a computer, “walking” while sitting in a car - all this strengthens muscles, deprives joints of a natural range of motion and requires a person to include stretching exercises in the training program. You can stretch every time after strength training or cardio, devoting 30 seconds to the main muscle groups, or you can do stretching training on one day. For beginners, exercises are shown in a natural amplitude, without “springs” and pushing the body into a pose through pain. You can perform these movements at home yourself.

In short, stretching is the only chance for the body to compensate for all the overloads and axial loads that we experience during strength work and everyday activity. Only during stretching the joints do not experience compression, which is the best prevention inflammation. In addition, stretching improves mobility in everyday life and relieves pain.

The advantages of stretching are:

• Relieves muscle stiffness, gives the opportunity to move freely;
• Helps with plasticity and grace even for those who have obvious problems;
• Improves mobility in joints;
• Helps you perform strength exercises with the correct technique;
• Provides muscles with blood and oxygen for recovery;
• Relaxes the central nervous system;
• Strengthens ligaments and neuromuscular connections;
• Works with coordination of movements;
• Helps you move more smoothly and accurately in dance and martial arts;
• Corrects postural imbalances

The average person knows only one type of stretching - this is when a person himself stretches a muscle, calmly and smoothly. Few people know, but in addition to this, there are exercises that are not at all associated in the minds of the masses with stretching, but are nonetheless stretching. So, by type, exercises can be divided into:

• Ballistic stretch- these are fast sweeping movements that can be seen in the arsenal of fighters and gymnasts, it is prohibited in fitness, since with low joint mobility and lack of control over the center of the body it can lead to injury;
• Passive stretching– a trainer or massage therapist stretches the client’s muscles while he is simply trying to relax. Despite the cute description, it is painful and unpleasant. The success of the event depends entirely on the qualifications of the trainer and the ability to relax;
• Active– we stretch ourselves “the old fashioned way”, taking a stretching pose and applying pressure to the muscle group being stretched, the most popular type of stretching, accessible to beginners, at home and for independent development;
• Static- in general, this is a synonym active stretching in a static pose. But in Russian-language sources the phenomenon is associated with the training of yogis and gymnasts. In fact, any exercise in which movement occurs only due to the natural stretching of the muscles can be called static;
• Dynamic– stretching exercises are movements performed in full amplitude, but without weights. Example - warming up before an aerobics class, when the client shifts weight from one leg to the other, or performs a series deep squats to warm up your legs. Dynamic stretching also includes types of stretch, when muscle tension is slightly weakened in order to then strengthen it due to greater amplitude in the muscles.

Beginners should not stretch aggressively in a ballistic or dynamic style. Dynamic elements are allowed, but they must be performed in an anatomically natural plane and under control. For example, you shouldn’t “push” yourself into a cross split on the floor; you can only spring a little in a position where your legs against the wall are raised up and spread to the sides.

Important: beginners must follow a simple rule - stretching is performed either after training or after a thorough warm-up. When warming up, you should carefully raise your heart rate with simple aerobic exercise, and then perform a series of movements that involve the whole body. Universal warm-up – abdominal exercises, push-ups and squats.

• Don't start with the splits. This is great and impressive, of course, but you can easily get injured. If the goal is a cross split, first stretch the adductor and abductor muscles of the hips, as well as back surface legs, then stretch your legs for a while with your legs raised up in a “corner” position. Gradually, from workout to workout, you can move on to smooth stretching into the splits. But usually you need to devote 3 months to this work to see serious progress. For many people, the cross split is technically simpler; it requires good stretching of the back and front of the thighs, and this is what you need to concentrate on;
• Back muscles– the most underrated group in terms of stretching. Not only “cat and dog” exercises, but also reverse backbends should be in the program. A training program supplemented with good back stretching is more effective than a plan that only stretches the legs and arms. There is an opinion that it is easier for a person whose back is flexible and mobile to do the splits than for someone who does not have the ability to bend their back;
• Warm up efficiently– You don’t even need to do simple stretches without first warming up. And they do not replace warm-ups in themselves. Stretching helps to get rid of muscle tension and spasms only under one condition - a person does not stretch on cold muscles;
• Having severe pain, especially in a joint, ligament, or muscle - a signal to stop the stretching exercise. Discomfort and a slight feeling of resistance are normal, severe pain is not. You need to stretch gently, not aggressively, and not exceed the body’s capabilities in order to achieve results without “kickbacks” due to injuries;
• No need to stretch while holding your breath, perform bodyflex exercises or other gymnastics with holding your breath if the body is not ready for this. Hypoxia is bad for elasticity muscle fibers and only a human body that does not stretch too deeply or holds its breath for a short time can “forgive” this;
• Copying others, competitive spirit and other joys of social life during joint training should be left to those who have been training for a long time. You need to stretch your muscles, listening to your own feelings, and not force things;
• Sliding, stretching “minus”, placing pieces of fabric under your feet to glide better are also bad ideas if we're talking about about fitness beginners. It is worth working only with your own body until the flexibility and mobility of the joints improves and the muscles become more elastic

There is an opinion that everyone should do stretching classes. It is based on the popularity and accessibility of yoga. In fact, stretching is contraindicated throughout the recovery period after injuries, during an exacerbation of hypertension, in case of disorders heart rate, during pregnancy, if there is a risk of placental abruption, and during exacerbation chronic diseases. The wrong choice is to replace training with stretching if you have a cold or need to reduce the intensity of the activity.

Before you start training, let's dispel prejudices and misconceptions about stretching:

• Stretching as an adult is useless. Yes, it’s easier for children to stretch, but perseverance and perseverance will solve the problem for adults;
• Stretching is not necessary for weight loss. In fact, stretching exercises improve metabolism and speed up all processes, including fat burning. To lose weight, you only need one condition - a calorie deficit. Stretching also helps increase calorie expenditure. And it also indirectly affects the quality strength training and speed of movement during cardio;
• Stretching is a painful process. Not always, sometimes muscle stretching only causes slight discomfort; you need to concentrate not on it, but on breathing, and the sensations will become more pleasant;
• Stretching is not suitable for some people due to their body structure and lack of flexibility. In fact, even such people need to relieve tension and muscle clamps in order to avoid injury during normal training.

"Cat" for the back

Stand up straight, get down on all fours, palms under your shoulders, in the projection of the joint, knees under your hips. With an inhalation, lift the center of your back up, bend over, and with an exhalation, bend in the opposite direction, allowing your stomach to “sag.” Start with a short period, about 20 seconds in each position, and continue, increasing the stretch time.

Starting position - lying on your back, the stomach is tucked so that the natural arch in the lower back is maintained, but the back remains stable. Extend one leg perpendicular to the body, grab it with your hands and pull it towards the shoulder. If there is not enough range of motion, you can use a belt, rope, towel or belt to wrap around your leg. There should be no discomfort in the back; you need to actively stretch, but not lift your buttock off the floor. Twisting in the spine is also not allowed. It is also recommended to monitor the time spent under load, so that the stretching is symmetrical, you need to make it the same on both sides.

Variation: sit on the floor on your buttocks, bend supporting leg so that the heel is close to the groin, bend towards the stretched thigh, grab the sock with your hands

This is a stretch calf muscle near the wall. You need to lean your hands on the wall and move away from it, as if you were going to perform a lunge. The “back” leg stretches the heel back, the “front” leg bends at the knee joint.

Stand straight at the support, grab the support with your hand, transfer the weight to the same leg, grab the free leg with your hand by the ankle. Pull your heel towards your buttock and push your pelvis forward.

Clasp your hands in front of you and stretch them behind your head. In this case, you need to pull in your stomach and, as it were, lower your shoulders away from your ears, so that trapezius muscle didn't take on all the work.

Sit up straight, extend both legs forward, and place your heel to heel, bending your knees. Stretch your body forward so that your knees drop towards the floor. Hold your ankles with your hands so that they do not move apart.

Lie on your stomach and take a cobra pose, that is, push off the floor with your hands and stretch the front surface of your body so that rib cage and stomach were lifted off the floor.

Stretching for beginners on video

When choosing a stretch for a video, you should first watch the complex from start to finish, and, if necessary, stop the recording to clarify the movement. Only then, after warming up, can you start practicing at home using the video. The beauty of stretching workouts is that they allow you to exercise as much as you want, even in the smallest apartment.

Stretching classes- this is work on flexibility and stretching. Stretching lessons for beginners can be carried out as a set or in addition to fitness or shaping. All professional athletes are required to engage in exercises of this kind. Stretching Even beginners who are just planning to develop flexibility can do it.

The benefits of stretching

What benefits will regular exercise bring to the body?

• Due to the fact that the vessels and muscles are flexible and stretched, clamps and blockages do not form.
• Muscles and joints are constantly toned and will not lose flexibility and mobility.
• Due to muscle stretching, the figure becomes slimmer, more graceful and toned.
• Exercises of this kind are included in health-improving and therapeutic gymnastics.
• Alternately tensing and relaxing your muscles will help you quickly relieve fatigue.
• Prevention of thrombosis and atherosclerosis due to stimulation of veins and arteries.

Schedule

Advantages of our stretching school

Stretching is found in Moscow in many choreographic schools and gyms. The Balance Club stretching school offers stretching classes for beginners and professional athletes. Training can be done at any time of the day, at any physical training. Our teachers are qualified and experienced. Under their strict guidance, your body will become flexible and flexible. If you have ever dreamed of doing the splits, if you wanted to be graceful and flexible, maintain health and make your body attractive - feel free to enroll in the Balance Club dance school!

Cost of stretching classes