Stretching - What is it? How useful stretching gymnastics

There are so many directions in the fitness industry, it is easy to become confused in their titles. Person who is not familiar with the English language at all difficult to perceive Russified terms associated with the training process. Therefore any beginner gym are countless questions on the type of stretching exercises. What is it, we are try to understand. Development of flexibility, stretching exercises of certain muscle groups can be called one, it is not entirely clear but succinct word.

Special for

Not all fitness areas are awarded the honor to stand apart as a separate course. And if before stretching is usually complete any gym complex, but now everyone is seeking to achieve a flexible and slender body, can choose the sessions stretching of varying intensity and direction.

What results helps achieve stretch

Of course, if the target is a person - to lose weight at least 2-3 sizes in a short time, then this will not help for solve all the problems. However, bring your body into a harmonious flexible state to acquire the grace of a panther and the posture of royal personages, at the same time increasing their self-esteem, it is quite possible. Stretching-stretching force to feel young and energetic, so do not neglect it in old age, the more that cardio for those "who are over ..." usually boil down to walking in the fresh air.

Can stretching to act as a warm-up before running exercises

As we have noted, before stretching it was decided to use as a rehabilitation exercise to the body after intensive exercise and rested it in the tone. Modern aerobic flow and use it as a preliminary set of strength training before, and as a form of protection of muscles and joints from unwanted damage during exercise. Stretching exercises performed before Waveform fitness classes, help to feel confident and to expand the range of possible actions and movements.

What is the use for beginners

People who have long and regularly engage in fitness, with special reverence are gymnastic stretching. However, newcomers gyms are reluctant to listen to the recommendations of professionals and at home often ignore stretching. What it is, it is not particularly clear, so do not want to waste precious time. And for good reason. By performing stretching exercises, a person charged with vigor, not only relieves stress with muscle fibers, but also psychologically liberating, improves blood flow throughout the body (including to the brain), increases bone mineralization, which prevents various age-related diseases.

What you should know before the training

• You do not need to force the issue and without advice and guidance of experienced instructors begin to develop intensive forms of stretching.
• All the stretching positions are recorded in the time interval 10-30 seconds.
• Freeze pose need, finding the point of greatest resistance.
• The feeling of slight discomfort may be present, but can not stand the pain. In case of severe pain should immediately consult your doctor for further clarification.
• Stretching gymnastics, as well as the power load, includes a number of exercises in 3-5 sets. Between them must withstand brief pause.
• Regularly monitor your breathing, breathe slowly, making a breath at the beginning of the movement, and exhale - to complete.
• Always listen to the sensations of the body, especially if the exercise is carried out for the first time ever emerged some new reactions.
• All exercises are performed only in stable positions, the body is fixed correctly to avoid damage to the ligaments, joints and muscles.
• Increasing the load can be held when at least a month from the beginning of training. Further increase in the intensity should also take place in this time interval.
• If your child has revealed violations of posture, then remove such a defect will help stretching the game, has a profound effect on the entire body.

Types of extensions

Stretching in the classic sense, in the thing in which he advocated last decades, it is called static stretching. All exercises are designed specifically so that the muscles were able to achieve the correct tension. Static stretching is employed after the power load for recovery.

Important! Static stretching before exercise is unacceptable due to the fact that the preliminary elongation muscle fiber can degrade performance training itself.

Is it possible to lose weight using static stretching

As we have said, exercise on muscle contraction, running at a slow static mode, practically do not contribute to weight loss and weight loss. They have a completely different function. However, for beginners, stretching mastering what it is, not knowing is curious the following information. If you are training continually change position, it is possible to lose a total of 150 calories per half hour.

Dynamic Stretching

This type of stretching simulates movement of separate groups of muscles and joints, and is performed with increasing amplitude and frequency. It may be used to power load as a warming complex. This type well stretching promotes weight loss. During the 30-minute workout burns more than 200 calories. The most popular dynamic stretching exercises are as follows:

• High lift the knees when running on the spot.
• Pie Mahi hands with good amplitude.
• The different types of trunk rotations.
• Lunges, and walking with the attacks.
• rolling from heel to toe and alternately lifts, coaching caviar.

Stretching resistance, passive stretching

These types of stretching are carried out in cooperation with a partner and are particularly effective in removing muscle spasms. Partner acts not only as a reluctant, but also serves as additional equipment. Also with the help of the partner maximum efficiency in an extension of certain muscle groups.

The options for professional athletes

There are other types of extensions that are not recommended for beginners because of the fact that their body, muscles and joints are still not prepared for this kind of load. Such species include ballistic and isolated stretching. Ballistic stretching exercises are specifically designed for maximum flexibility athlete. Isolated Stretching improves the elasticity of the muscle fibers and causes them to operate in emergency mode.

Some useful tips

If stretching is used as a warm-up before the power load, in addition to stretching exercises should be included in the complex of the general warm-up exercises. To this should be fine jumping rope and walking on a treadmill. We need to focus on stretching the lower back, thighs, calves, neck and shoulders, as well as not get abs attention.

The most effective exercises for stretching the back - slopes sitting, hand - "Butterfly" and allocating alternate hands behind his head, leg - swings, lunges and cross upgrades to the chest and the press - "bridge" and a "cobra twist".

We hope our article has helped remove the question about this fitness areas as stretching. What is it, dear readers is now very clear.