Muscle strength. Development of strength. All about stretching at home Alternating backward lunges with kettlebells

Ecology of life. Relatively inexpensive, mobile and multi-functional weights are an indispensable thing in your home gym arsenal. Many studies have shown that it is the most effective tool for improving posture, burning calories and building muscles.

Relatively inexpensive, portable and multi-functional, weights are an indispensable item in your home gym arsenal. Many studies have shown that it is the most effective tool for improving posture, burning calories and building muscles.

We've rounded up the 10 most effective kettlebell exercises that are sure to improve your fitness. You can do each exercise individually or use them all to create your own workout routine.

1. Ballistic exercises with kettlebells

Ballistic exercises like these are a great way to build a strong back, core and arms. Keep your core engaged throughout the exercise to relieve pressure on your lower back. Additionally, you strengthen your grip and forearm.

Performance:

1) stand over the kettlebell, knees slightly bent;
2) keeping your back straight and your core tense, take the weight and lift it with a sharp movement (as if throwing it up);
3) while the weight is rising, quickly change your hand and, catching the weight with your other hand, lower it down;
4) change hands every time you lift the weight; repeat as many times as necessary.

Advice. Try to do these movements where dropping the weight will not damage anything.

2. Squat press with weight overhead

This variation of the kettlebell press is a powerful exercise that works the upper and lower parts of your body, thereby strengthening them. The overhead squat press is a complete workout that works every muscle in the body. This is one of the best strength exercises that doesn't require much equipment but produces phenomenal results. This load will also provide a much better core workout, which will challenge not only beginners but also experienced athletes.

Performance:

1) lift the weight so that it can swing between your legs;
2) the exercise begins at the bottom point with a sweeping movement;
3) with a movement similar to an uppercut, pull the weight to your chest; it should end up between the biceps and forearm (kettlebell-on-chest position);
4) from this position, push the kettlebell up, fully aligning your arm and locking your elbow at the top of the exercise; then lower the weight back to your chest;
5) smoothly lower the weight down to the starting position; begin the next repetition without jerking.

Advice.

3. Kettlebell Jump Squat

Jump squats with added weight are a powerful exercise for strengthening the legs, but they are contraindicated for people with weak knees or injuries. Try doing these movements with your own weight first, and then you can add loads. Explosive strength is just one of the many benefits this exercise provides. Over time, you will also gain strong glutes and a strong core.

Performance:

1) lift the weight to chest level and hold it by the handle;
2) lower yourself into a deep squat and then jump out, stretching to your full height (the weight is always in your hands in front of your chest);
3) Land softly back into a squat.

Advice. Try to land as softly as possible so as not to put excessive stress on your knees; Stress your core all the time.

4. Gorilla exercise

This exercise is one of the most powerful for training the shoulders and muscles of the back of the legs. After completing several approaches the next day, you will feel the effect throughout your entire body. The gorilla exercise is great for developing strength.

Performance:

1) pull one weight up to chest level, lift the second one from the floor and hold it below with your outstretched arm;
2) lower the weight from your chest down, completely leveling your arm, and pull the other one to your chest (the movements should be performed synchronously);
3) repeat these movements as many times as necessary.

Advice. Keep your back straight and your core tense at all times; set the rhythm of the exercise and try to follow it throughout the entire execution.

5. Swing kettlebells with two hands

Two-handed kettlebell swings effectively develop several qualities at once: power, explosiveness, flexibility and cardio. These movements not only train different muscle groups, but also teach you to direct core energy to the object you are manipulating. Instead of moving a weight from point A to point B, you will learn to generate force from the "energy core" of your body.

Performance:

1) place the weight at a distance of about 30 cm in front of you;
2) grasp the kettlebell with both hands, bending your hips and slightly bending your knees;
3) lift the kettlebell, allowing it to swing between your legs, and then push the kettlebell forward in a sweeping motion until it reaches chest level;
4) return the kettlebell back to the position between your legs; do not interfere with its movement, let it fall by inertia.

Advice. Keep your back straight and your core and glutes engaged throughout the kettlebell movement; do not lift your heels off the floor.

6. Kettlebell Chest Raise

Lifting kettlebells should be an important part of your workout, no matter your goals. This exercise will build a strong core and shoulders, and develop a strong grip.

Performance:

1) lift the weight, allowing it to swing between your legs;
2) extend one arm forward and raise it to shoulder level, the second holds the weight below;
3) start the exercise at the bottom point with a sweeping movement, while moving the second (outstretched) arm back;
4) with a movement similar to an uppercut, pull the weight to your chest; it should end up between the biceps and forearm;
5) return the kettlebell back to the position between your legs, without impeding its movement.

Advice. Make sure that the weight does not turn upside down; it only changes its position during the uppercut.

7. Sots Kettlebell Press

The Sots Press will help build a strong, strong core and will also strengthen your shoulders and legs, making them more stable. This exercise combines balance and strength. You don't have to use heavy weights to get the full benefits of this workout. During execution, the muscles must be constantly tense so as not to lose a stable position.

This exercise is named after Russian weightlifter Viktor Sots, but you'll find yourself cursing the name throughout.

Performance:

1) take a kettlebell and place it in the “kettlebell on chest” position;
2) keeping your back straight, lower yourself into a squat as low as possible;
3) While in a squat position and bracing your core, lift the kettlebell up, fully aligning your arm and locking your elbow;
4) lower the weight down and repeat the movement as many times as necessary, then change hands.

Advice. If you're having trouble with the Sots press, then try overhead squats and seated military presses.

8. Kettlebell swings + squats

The two-hand kettlebell squat is a combination exercise that combines a kettlebell swing and a squat. The goal is a smooth transition between the two parts of the movement, thus engaging the entire body at once.

Performance:

1) take the weight with both hands; feet stand slightly more than shoulder-width apart; lower your arms straight down in front of you so that the weight is between your legs;
2) with a swinging motion, lightly throw the weight in front of you, while straightening your back;
3) while throwing the kettlebell, lower yourself into a squat (you should catch it with your palms by the core already in a sitting position);
4) as soon as you catch the kettlebell at the bottom of the exercise, stand up and then lower it down (you need to catch the kettlebell with both hands by the handle); when the kettlebell is again in a hanging position at hip level, proceed to the next repetition.

Advice. Before you begin squatting kettlebell swings, do a few reps of two-arm kettlebell swings.

9. Double kettlebell swing

The double kettlebell swing is an effective exercise for gaining explosive power, strengthening the entire body, and developing an iron grip. This movement is mandatory not only for strength and power, it will also be the key to overall improvement of physical condition.

Performance:

1) pick up the weights, letting them hang between your legs;
2) with a swinging movement similar to an uppercut, synchronously pull the weights to your chest; they should end up between the biceps and forearm;
3) return the weights back to the position between your legs, do not impede their movement.

Advice. Make sure that the weights do not turn upside down; they only change their position during the uppercut.

10. Alternating Back Lunges with Kettlebells

This is an extremely difficult exercise that will challenge your legs. With two kettlebells on your chest, you work your core and upper body just as well as your legs during lunges.

Performance:

1) take the weights so that they are between the biceps and forearm;
2) keep the weights as close to your chest as possible, your back straight; Lunge back with one leg, dropping to your knee; maintain a straight line between your knee, hip and shoulder;
3) return to the starting position and repeat this movement with the other leg.

Advice. Remember to control your breathing: weights increase pressure on the chest, so your breathing rhythm may be disrupted. published

If you are an athletic person or are planning to become one, stretching before exercise is an integral part of your regimen. There are many approaches to stretching, each existing technique has its own advantages and disadvantages. When choosing a stretching technique, you need to take into account what effect you want to achieve. To simply warm up your muscles, static stretching is sufficient. If your goal is to get your muscles to work at full capacity, you can try ballistic stretching. The most common and safest type of stretching is static, but the ballistic approach also has its advantages, which the site will talk about today.

What is ballistic stretching and how is it different from other types of stretching?

Ballistic stretching uses the inertia of a moving body or limb to extend the normal range of motion. Simply put, you stretch through jumping and sudden movements.

The main goal of ballistic stretching is to increase range of motion, which is why this approach is popular among dancers, basketball players and football players. Thanks to the increased range of motion, you can, for example, jump higher and hit with more force, which is useful when playing sports.

Ballistic stretching differs from other stretching techniques because it allows muscles to move beyond their normal range of motion. Static and dynamic stretching are aimed solely at warming up the muscles, and not at using them to the maximum.

Examples of ballistic stretching exercises to perform on your own

Attention! Ballistic stretching is the least safe of all types of stretching, so care must be taken when performing it. If pain occurs, you must stop exercising and check your condition. If the pain does not go away, it is better to consult a doctor.

Exercise 1 - touching your toes

Place your feet shoulder-width apart and slowly bend down, touching your toes. However, do not linger in this position, but begin to “spring” in place, touching your fingers as you do so.

Exercise 2 - swinging your legs

Find a fulcrum that will not only help you maintain your balance, but will also provide you with enough room to swing your leg fully back and forth. Bend your leg and straighten it, slowly swinging forward and backward. Gradually increase the amplitude of the swing with each repetition. After ten swings, switch to the other leg.

Exercise 3 - reaching for your fingers

Find something to rest your feet on, raising them in front of you. A table is perfect for this. While lying on the floor, raise your outstretched straight leg in front of you, and now lift your body to reach and touch your fingertips. Repeat 10 times, then perform the exercise with the other leg.

Exercise 4 - working like a mill

This stretching exercise uses muscles throughout the body. Just stand in the “star” position: feet shoulder-width apart, arms extended to the sides. Now bend down and touch your right toes with your left hand. Then turn and touch the fingers of your right hand to the toes of your left foot. Repeat the movements for several minutes.

If you are an athlete, ballistic stretching is a great way to increase your range of motion and achieve better results. True, such stretching can be dangerous, since it is accompanied by the risk of injury.

the site urges caution when performing this type of stretching, especially when performing the described exercise 1. Remember that it is very easy to overdo it with ballistic stretching and cause back problems or tear a muscle. Therefore, if you are new to this business, it is better to accustom your body to ballistic loads gradually and under the supervision of a qualified trainer.

Pay special attention to exercises with ballistic mode of muscle work. The main things in them are: volitional emphasis on elastic movements, the use of inertia (for example, swinging a projectile in throwing), increasing the requirements for the elasticity of the muscles of the lower extremities by increasing the height from which the athlete jumps, making his weight heavier with special exercise equipment, etc.

Use widely special exercises based on a combination of yielding and overcoming modes of muscle work, for example, jumping exercises, repulsion after landing in deep jumps, the same with a load, jerk-braking exercises, etc. They are quite effective (Fig. 50).

At the same time, more effective exercises are needed, selectively aimed at improving the ballistic work of muscles. In such exercises, the most important thing is to reduce the time of transition from one mode of muscle work to another while stimulating the manifestation of elastic properties.

The desired effect, in particular, can be achieved by using four variants of the ballistic method..

In the first - after stretching and tension of the muscles in the conditions of overcoming some resistance to movement, a special device, relieving this resistance, allows you to create an instant transition to their contraction.

The second option is similar to the first, only stretching and tensioning the muscles is achieved with more powerful resistance. After the release is triggered, the movement will occur at a higher speed than in the first option.

In the third option, a device is required that allows you to create stretching and tension in the muscles with an increased load compared to the usual one, and produce the final force under lighter conditions. For example, a javelin thrower runs up and prepares to throw with a projectile weighing 2 kg, and after the trigger is triggered and most of the load is released, the weight of only 600 g is found in the athlete’s hand at the moment of the final effort!

The fourth option may include exercises with powerful magnets, in which the magnitude of the attractive force, and therefore the separation, is regulated by the size of the iron plate - the projectile. Of interest are exercises using electromagnets (electromagnets as external resistance were first used for sports purposes by A.D. Novikov).

The ability to regulate the magnetic field strength and the use of trigger mechanisms make it possible to widely vary the parameters of the ballistic mode of muscle work. When switching the current voltage, the powerful attracting force is replaced by throwing away the projectile, which makes it possible to stimulate the speed of the athlete’s rotational movements (Fig. 51).

Special ballistic exercises at different stages of sports training

It must be said that maximum muscle work in ballistic mode requires preliminary strengthening through strength and stretching exercises. The first stage of the preparatory period is especially suitable for this.

It is especially important to strengthen muscles through special ballistic exercises performed in a very large volume, but with moderate and slightly higher intensity.

This will create a special foundation, allowing on its basis to significantly increase the level and effectiveness of movements performed in ballistic mode with maximum effort.

Such a foundation should be laid in the second stage of the preparatory period.

Ballistic exercises with maximum intensity should be used in a small amount at the end of the preparatory period and much more in the competitive period.

During the competitive period, it may be advisable to alternate stages with an increased number of special ballistic exercises and devoted primarily to work of a strictly competitive nature.

At the stage of immediate pre-competition preparation before the culminating competition, the use of special ballistic exercises should be limited, as they can contribute to an excessively high increase in nervous excitability.

Overcoming mode of muscle work

Since the effectiveness of sports actions is determined primarily overcoming mode of muscle work, it should be the main thing in the development of strength. At the same time, in the inferior mode, you can demonstrate a force of 120-140% or more relative to the maximum. This is of great interest for teaching the ability to manifest such enormous power. However, progress in the development of strength in this mode is somewhat lower than in the overcoming mode (A.S. Medvedev, A.N. Vorobyov). It is believed that the greatest effect in developing the ability to show strength can be achieved with a yielding-overcoming mode, including the use of muscle elasticity.

Stretching is something that is inherent in us by nature. If you remember the situation when, after sitting at the computer for a long time, you suddenly want to stretch, or almost the same movements in the morning, while still sitting on the edge of the bed, then this is stretching the spine at home. Of course, she is far from competent and professional. But knowing its basics and mastering the recommended exercises, you can become an expert in this without even leaving home.

For those who play sports, stretching is an integral part of training; for others, it can become part of a wellness complex.

Stretching is done:

• Before starting a workout, in order to prepare muscle groups for further loads.
• After an intense workout, to stretch overworked muscles and eliminate “clogs.”
• As a separate system of exercises aimed at obtaining a specific result (to do the transverse or longitudinal splits).

Depending on the expected results, the set of stretching exercises, the intensity of their implementation and the time allotted for this change.

There are 7 types of stretching. It is worth paying attention to the fact that not all of the listed types can be performed at home. For example, proprioceptive and isolated stretches are performed only under the supervision of a specialist. Types of stretch marks:

• static;
• dynamic;
• passive;
• ballistic;
• neuromuscular (proprioceptive);
• isometric;
• isolated.

The most important thing in stretching is not to overdo it! All exercises should be performed without severe pain, with controlled loads, and even more so at home, without the supervision of a specialist.

Static stretching

Static stretching is one of the simplest and safest and is recommended for beginners. It can be done without the supervision of a specialist and without improvised means. Exercises of this type are characterized by the use of your own weight and soft, smooth movements that alternate with a frozen (static) body position lasting from 10 to 60 seconds. This is a good pre-stretch for ligaments and muscles.

Example of static leg stretching exercises

1. From a sitting position, slowly bend over, trying to put your head on your knees.
2. To do this, we smoothly pull the body towards the legs, trying to reach the toes with our hands using the weight of our own body.
3. We perform this until a feeling of stretching (not pain!) appears in the popliteal region of the legs, after which we fix this position and smoothly return to the starting position.

Dynamic stretching

Performed with controlled effort. If during the previous exercise you take your hips with your hands and with gentle movements pull your torso towards your legs several times, then this will correctly be characterized as dynamic stretching for beginners.

Example of dynamic exercises for stretching the shoulder girdle

1. Standing, feet shoulder-width apart. The arms are bent at the elbows and raised at shoulder level.
2. We extend our arms and make several swings with our arms behind our back. We return to the starting position. The exercise can be done in combination with body rotations.

Passive stretching

These exercises are similar to static exercises, but instead of your own weight, the strength of your partner is used during stretching. Stretching is performed at home, but with the help of a person familiar with the principles of stretching.

Example of passive stretching exercises

1. Sit on the mat with your feet together. We do a slow tilt using body weight.
2. In the extreme position, the partner, resting on your back, forcibly tilts your body towards your legs until a feeling of stretching appears in the popliteal area.
3. The leg muscles are relaxed at this moment.

Ballistic stretch

This type of stretching is not recommended for beginners, but is quite suitable for people with experience. It can be freely done at home, but before this group it is better to first perform static or dynamic muscle stretching. The exception is professional dancers or athletes, for whom these movements are familiar.

Example of ballistic stretching exercises

• We stand straight, feet together or slightly apart. From the starting position, we bend with amplitude jerks, using body weight to bend as deeply as possible and reach our toes with our hands. Legs are straight at the knees.
• We stand slightly leaning forward, resting on our knee with one hand, and with the other we make rotational movements with maximum amplitude clockwise and counterclockwise. The arm is as relaxed as possible (like a whip), we try to rotate using the shoulder and body movements.

Neuromuscular stretch

It consists of alternating contraction and passive stretching of the corresponding muscle groups. This type is recommended to be done only under the supervision of a specialist, so it is not recommended for beginners to use it at home.

Isometric stretching

In principle, these exercises are partially similar to proprioceptive exercises, but are simpler and do not require outside supervision. The essence of the exercises is to alternately stretch and tense the muscles. Isometric stretching is similar to isometric exercises: static poses slowly replacing each other.

Example of isometric stretching exercises

1. Sit in the starting position for the splits, leaning on your hands.
2. After a pulling sensation occurs in the groin or popliteal region for a few seconds, without changing posture, strongly strain the leg muscles.
3. After relaxation, we continue to stretch. During one exercise, you need to perform the “stretch-tension-relax” cycle several times.

Isolated stretch

Isolated active stretching is suitable for stretching individual muscles. This is a great post-workout stretch. This type is especially suitable when a separate muscle group is trained or the emphasis is on a separate large muscle. This group of exercises is performed mainly with the help of improvised means (jump rope or rope), but it is better not to do it at home, without much experience and without the supervision of an instructor.

Do the splits? No problem!

Many people associate the word “good stretching” with the ability to lift a leg while standing and do the splits. This is indeed a very good stretch, but to do the splits (especially the cross splits) you need to start with an ordinary split on the floor. In addition, the ability for beginners to do the splits depends on the individual characteristics of the body, age and gender (presumably women have more elastic ligaments and therefore it is easier for them to do the splits than men).

War dance rehearsal in China

Twine can be longitudinal or transverse. In order to do the splits correctly and avoid leg injuries, you need to:

• Do the exercises systematically, at least 3-4 times a week, and spend at least 30 minutes on the entire complex.
• Use several types of stretches. It is better to start with static exercises, gradually accustoming the muscles and ligaments of the legs to this position.
• Begin serious stretching at the end of the day only after warming up the muscles (strength or dynamic exercises). In the morning, you can get by with a 5-10 minute warm-up.
• Avoid pain in your joints! If a similar problem occurs even with light loads, then it is necessary to stop training until the cause is determined.
• Don't force things! Perform the movements correctly, avoiding severe pain. The maximum allowed is that when performing some exercises, slight pain appears in the stretch areas in the second half of the session.
• It is recommended to sit on the longitudinal split first, since it is easier than the transverse split. But this depends on individual characteristics, so focus on the twine that you find more convenient.

System for Beginners

1. Warm up. Performed before any workout to warm up the muscles. To warm up properly, you need to spend only 5-10 minutes doing basic exercises: turning your head, jumping and running in place, squats, swinging your legs and arms. Lack of warm-up and working on “cold muscles” can lead to serious consequences.

2. Static exercises:

• (see example of static exercises)
• Take a sitting position and spread your legs as wide as possible, alternately bending towards your legs and forward, trying to reach your chest to the floor. Knees straight, toes pulled towards you.
• One leg is in front of you, the other knee rests on the floor. We bend forward and try to rest our hands on the floor on both sides of the straightened leg. We change legs.
• Legs on the splits to the starting position. Hands on both sides of the body. Leaning on your hands, we slowly try to straighten both legs at the knees (if the previous exercises are difficult, then it is better to start after 2-3 sessions). We change legs.
• Lunge, extend the toe of your back leg and place the bottom of it on the floor. Do not bend your knee, keep your back straight. Change legs.

To do the cross splits, we focus on the following stretching for the leg muscles:

• Leaning on our palms, we spread our legs as wide as possible, with our feet pointing forward.

3. Dynamic exercises. All previous movements are performed in dynamic mode.

4. At the end of training, you can use isometric exercises (see Example of isometric exercises).

5. After class, it is useful to do a self-massage of your feet.

The time that will need to be spent doing the splits can range from one to six months and, above all, will depend on the characteristics of the body and the intensity of training.

Spinal stretch at home

The same system is used for stretching the spine as for stretching the legs. But to start intensive exercises for the spine, make sure that you have no contraindications, which include:

• the presence of inflammatory processes in the body;
• heart disease or defects;
• blood pressure problems, blood clots;
• diseases of bone and joint tissue, hernias.

All exercises involving bending forward, backward and to the sides are suitable as stretching exercises for the spine. Properly performed stretching does not injure the spine, but this requires an individual approach.

Stretching in the pool

Stretching (stretching - pulling, stretching, lengthening, stretching; tension; elasticity, extensibility) - is very useful for the harmonious development of the body, it should not be neglected during training, and at home. Stretching helps you get rid of stiff, wooden muscles and expand your so-called “functional range of motion” as a breaker. Stretching makes your joints more mobile, and your entire body becomes more flexible and mobile. In breakdancing, without this, you can only be an ordinary dancer, nothing particularly special, without a special style and emotionality of the dance.

Benefits of Stretching

• Reduced muscle tension
• Expanding range of motion in joints
• helps avoid injury
• increases muscle strength
• Improved coordination of movements
• Acceleration of blood circulation in various parts of the body
• Improving the body's energy production processes
• Increasing muscle fatigue threshold and increasing endurance
• Increased efficiency in daily activities, as well as in sports and other physical activities
• Posture correction
• Mental relaxation
• Finally pleasure, a feeling of lightness throughout the body.

Types of stretching (stretching)

Try to understand the differences in the types of stretching, then you can use them with great effect and understanding (explanation taken from http://katerinabuida.com/7-vidov-stretchinga-rasty... ).

1. Static Stretching

Static stretching is the most common and recommended. Take the position and hold it for 30 to 60 seconds. Frozen in a pose, you should focus all your attention on the sensations in the muscles. You should feel a gentle pulling sensation, but not pain. The main load is directed to the muscles. Gentle on tendons and joints. Stretching with your own weight, bending forward. The folds are in a vertical position, where the most important thing is to relax and “hang” with the entire weight of your top. The splits, if you are not already sitting in them, also involve relaxation, but only in the groin, and not in the knees.

2. Passive Stretching

Passive stretching is similar in principle to static stretching. The only difference is that with passive stretching, you don't use your own force, but instead have a partner help you.

3. Dynamic Stretching

dynamic stretching consists of controlled movements of the legs and arms that gently spring you through the range of your muscles' capabilities. This can be either slow (movement with emphasis) or fast movement. These can be all kinds of swings, rolls from split to split. An example of a dynamic movement is to place the palm as a target and swing into the palm, thus not going into a ballistic movement. Or make a free swing, but do not throw, but lead your leg. But this, of course, is more difficult than the palm option.

4. Ballistic Stretching

(Ballistics is the science of the movement of bodies thrown in space.) This is uncontrolled movement, as opposed to dynamic stretching. An example of ballistic stretching is a springy movement with good amplitude downward several times to touch the toes in the crease. You need to be careful when using this type of stretching in the beginning. It is useful for experienced athletes and dancers.

5. Active Isolated Stretching

This is a stretching technique that localizes, isolates, and stretches each individual muscle. This stretching technique can be used to warm up muscles well both before and after training. It can reduce stress on joints, increase range of motion, stretch muscles, and eliminate “stiffness” that limits the range of motion of joints and muscles. It is effective to use a clothesline, belt, rope jump rope, long belt or elastic bandage for this purpose. Using this rope, you can use your own efforts to pull the part of the body that you are stretching. Active stretching is when you assume a position and then maintain the pose without assistance, solely using the strength of your muscles. For example, raise your leg high and then hold it in this position. The tension of some muscles during active stretching helps to relax the stretched muscles (antagonists) by mutual balancing. Active stretching increases active flexibility and strengthens muscle strength.

6. Isometric Stretching

This is an alternation of tension and relaxation. Let's look at the example of twine. Sit in the correct position on the splits, then lower yourself until it hurts slightly and strain your leg muscles as if you want to lift yourself up using only your legs (maximum tension), hold for 20 seconds, then relax the muscles and sit lower. And so on several times.

7. Proprioceptive Neuromuscular Facilitation.

This involves contracting the muscle as much as possible (with the help of a partner or trainer) and then immediately performing a static stretch of the muscle. This technique is best used in conjunction with an assistant. It is important to remember that the muscle being stretched must be relaxed and rested for at least 20 seconds before performing the next exercise. There are two types of proprioceptive muscle relief stretches:

1. "contractions - relaxations"(isometric muscle contraction followed by relaxation and then stretching to the maximum point) and
2. "contraction - relaxation - agonist contraction"(isometric contraction of the muscle followed by relaxation, stretching to the maximum point and contraction of the agonist muscle, followed by stretching to the maximum). You get into a static stretched position, then contract the muscle isometrically (that is, without movement), then perform the next stretch, with a greater amplitude, thanks to the previous isometric muscle contraction and subsequent relaxation. Subsequent stretching occurs due to the fact that isometric contraction activates the Golgi apparatus, the muscle relaxes and gains the ability to stretch again.

For example, first you extend your toes and thereby strain the calf muscle, then hold this position for at least 4-10 seconds, tiring the calf due to static tension. And only then do you pull the sock toward you and stretch your calf. The fact is that muscles usually resist stretching: you try to stretch them, but they tend to return to their “shortened” state. But if the muscle is first tired by contracting, it will no longer be able to resist you. And the stretching will be perfect!

Or, if you are planning to stretch your hamstrings, you must first carefully stretch this muscle group, then contract it, overcoming resistance (yours or your partner’s). Next, you need to contract the opposing muscle group (in this case, the quadriceps). For what? According to the physiological law you already know, this will lead to relaxation of the hamstrings, which means that in the next “circle” you will be able to achieve greater stretching of these muscles. Then the cycle repeats again. Experts do not recommend using this technique for those who have had or have heart disease or hypertension.

• Always warm up before stretching. We forbid you to stretch cold muscles! Stretching without first warming up increases the risk of injury. Think of your muscles as if they were made of rubber. Heated rubber stretches easily, but cold rubber can tear if you try to stretch it. The best time to stretch is after a warm-up or at the end of a workout. Do not lock your joints in the extreme position; when stretching, keep your legs slightly bent at the knees and your arms at the elbows, this will avoid unnecessary tension in them.
• Never hold your breath while exercising. Try to breathe normally, through your mouth or nose, whichever is more comfortable for you. This will help make the stretching process relaxing.
• Do not rush. Long, shallow stretches reduce unwanted muscle stiffness and tension.
• Don't compare yourself to others. Each person has their own degree of flexibility. By requiring yourself to stretch like a gymnast, you risk overexerting yourself and getting injured.
• Watch the intensity when exercising, avoid strong and sudden movements. Strong impacts do not allow your muscles to relax and adapt to the new position. On the contrary, the muscles begin to contract, and the pain increases many times over. Don't stretch until you feel pain. If you feel pain, you must stop immediately.

When should you stretch, before or after a workout?

I realized for myself that I need to stretch both before and after training. A good warm-up is necessary before strength exercises. When I haven’t done it, already during training I start to get sick somewhere, or get injured somewhere. That's why I combine warm-up with stretching. But you shouldn’t overdo it with stretching before training. Otherwise, all your strength will go into stretching.

This is due to some structures - proprioceptors.They were found in muscles and ligaments. Thisspecial Golgi bodies in tendons and muscle spindles. Many experts recommend static rather than ballistic stretching as a more effective stretch. Static stretching activates the Golgi corpuscles, which helps relax the stretched muscle. This stretching is best done after strength training.Activation of the Golgi apparatus during stretching relieves muscle tension, which is good for the development of flexibility, but interferes with the production of maximum muscle force. To do this, the muscles and ligaments must be tight.

In practice, I find more success and I like active and dynamic - before strength training, static and dynamic - after training. Practicing fries in training is more of an isometric stretch - but combining strength training and stretching into one does not develop the quality of movements well. It is better to stretch separately, and in dance work on strength in your active range. In addition, the movements in dance are sharp and the muscles remain in stretched states for a short time - there is no talk of effective stretching here.

Clamped and tense muscles are very visible in dance - you can ask someone in training to watch how you move and tell them how it looks. Or film yourself and then look critically at your movements.