A set of stretching exercises for all muscle groups. Abdominal muscle stretching Leg stretching exercises

Each type of physical exercise has its own benefits for the body. Stretching exercises, which have recently gained popularity, are no exception. A whole trend in fitness is dedicated to them - stretching.

The benefits of stretching exercises

By regularly performing stretching exercises, you will increase the elasticity of your ligaments and tendons, as well as the mobility of your joints. During stretching, the muscles are effectively supplied with blood and nutrients, which allows them to maintain firmness and elasticity for a long time. They improve posture, make the body slimmer, more graceful and flexible.

Muscle stretching exercises are a good way to combat salt deposits and prevent hypokinesia and osteoporosis. They relieve mental stress, relax, relieve fatigue and slow down the aging process.

Rules for performing stretching exercises

Stretching classes should be preceded by a warm-up. Intense aerobic exercise, such as dancing, jumping, is ideal.
You should not experience pain while performing the exercises. There is no need to be diligent and stretch too hard.
When stretching, do not spring; it is better to perform “holds”.
You should stay in each pose for 10-30 seconds. During this time, any tension should disappear.
All exercises must be performed for each side.
When stretching any part of the body, try to concentrate all your attention on it.
During training, watch your breathing. Never hold it in, but don’t rush to exhale either. Ideally, breathing should be deep and measured.

A set of stretching exercises

There are many types of muscle stretching exercises, some of them are simple and suitable even for children. Others are incredibly complex and therefore can only be done by professionals. We will consider a complex that is suitable for beginners.

Neck muscle stretch

1. Stand up straight and spread your legs. Place your palm on your head and, pressing lightly with your hand, try to reach your shoulder with your ear. Repeat the movement in the other direction.

2. Place your palm on your head again. Pressing lightly on your head with your hand, tilt it to the side and forward, as if you were trying to reach your collarbone with your chin.

3. Place both palms on the back of your head. Lightly pressing them on your head, pull your chin towards your chest.

Breast stretch

1. Stand up straight with your feet slightly apart. Raise your arms to shoulder level and spread them out to the sides. Smoothly move your palms back to the maximum possible distance.

2. Stand sideways, one step away from the wall and place your palm against it, with your palm at the same level as your shoulder. Turn your body as if you were turning away from the wall.

3. Get on your knees. Straighten your arms, bend over and place your palms on the floor. In this case, the shins and thighs should be at right angles.

Back muscle stretching

1. Stand up straight with your legs slightly apart and bent. Lean forward, place your palms under your knees, and then round your back.

2. Standing on all fours, walk your arms slightly forward and to the side, and tilt your body in the same direction. Try to touch the floor with your elbows.

3. Standing on all fours, round your back upward. Hold the position briefly and then bend down.

Leg muscle stretching

All exercises must be performed for one leg, then for the other.

1. Sit on the floor and straighten your leg. Bend your left leg and place your foot on the outside of the knee of your other leg. Place the elbow of your right hand on the knee of your left leg, and rest your left palm on the floor behind you. While pressing on the knee with your elbow, pull the thigh muscles.

2. From a sitting position, stretch your right leg back and place your left leg in front of you, bending the knee. Bend your torso forward, trying to touch your elbows to the floor.

It just so happens that all people leading, or just starting to lead a healthy lifestyle, pay very little attention to stretching exercises. Perhaps some people believe that flexible muscles are needed only by professional athletes (gymnasts and acrobats), others blame their laziness and lack of time, and others have never even heard of this type of exercise.

And, regardless of the reason, all these people are missing out on a lot. After all, stretching exercises, even for beginners, this is a wonderful, and most importantly accessible way for everyone to always stay in good shape. No matter how old you are, whether you've played sports or not, stretching is for everyone. By training flexibility, you increase muscle elasticity and improve joint mobility. In addition, proper stretching can improve blood circulation in the body, help you relax and simply improve your mood and well-being.

As you can see, there are a huge number of advantages to stretching exercises. You may now be waiting for us to talk about the cons. Of course, there are disadvantages: you can damage your joints, get sprained ligaments and simply harm yourself. But all this can be avoided if you approach your training wisely. First, you need to understand what types of stretching exist.

There are 2 types of stretching: static and dynamic. They are further divided into several types, but we will not talk about them. So, static stretching- This is one of the main types of stretching exercises, recommended for beginners use it exactly. When doing static stretching, you should not make any sudden movements. Once in one position, you should remain in it for several minutes, feeling your muscles stretch.

During dynamic stretching(which is not recommended for beginners) the trainee must perform all kinds of swings, rolls from longitudinal to transverse splits, and vice versa.

Next, we will look at the most effective stretching exercises that are suitable for beginners. All of them are static and do not require special training. It's important that you warm up before you start your workout: do 2 sets of 25 squats, jump rope, or if you have an exercise bike lying around, ride it for a few minutes before starting your workout.

Leg stretching exercises

We hope you have warmed up and are ready to start leg stretching at home.

A set of exercises for stretching the leg muscles

Step your right leg forward and your left leg back. Place your left knee on the floor (see illustration). Place your hands either on your knee or on the floor. Now slowly lean forward. When you feel a stretch in your thigh muscles, freeze in this position for 30 seconds. Now take a breath and as you exhale, try to bend even lower, freeze in this position for another 30 seconds. Now slowly return to the starting position and change legs.

Now straighten your right leg, fully resting on the knee of your left leg. Place your hands on the floor. Now slowly tilt your torso down, while making sure your back remains straight. Having dropped as far as possible, stay in this position for 30–40 seconds, and exhale, try to drop even lower. Feel the stretch in your hamstrings and knee ligaments. Now return, slowly, to the starting position and change legs.

Lie on the floor with your back, lift your right leg up, clasp it with your hand just above the knee. Now relax, take a very deep breath and, as you exhale, slowly pull your leg towards you with your hands. At the peak point, hold again for 30 seconds and slowly return to the starting position. Do the same with the second leg. During the exercise, make sure that your leg is straight at all times and do not bend the knee joint. Also try to keep your muscles relaxed at all times; excessive muscle tension can lead to injury.

Sit on the floor, press your feet together, rest your elbows on your knees (see picture). Slowly press your elbows onto your legs and tilt your torso forward. At the same time, make sure that your back is straight at all times. As in the previous exercises, bend down as you exhale, and, having reached the peak of tension, hold in this position for 30 - 40 seconds. Then return to the starting position and repeat these bends several more times. This exercise perfectly stretches the groin ligaments and inner thigh muscles.

Spinal stretching exercises

Now let's look at what kinds of back stretching exercises there are.

The well-known “dog pose” or “cat pose”, everyone calls this exercise differently. Get on all fours, arch your back and look up. Stay in this position for 15 seconds, then take position (B) shown in the figure below. To do this, stoop as hard as you can, pointing your chest upward. Also hold in this position for 15 seconds. Do this exercise for 2 – 3 minutes.

Now lie down with your back on the floor, pressing your shoulder belt tightly to the floor. Now cross your right leg over your left (see photo). By doing this, you will rotate your torso in the lumbar region, while trying to lift your shoulders off the floor as little as possible. Lie in this position for 30 seconds, and then do the same on the right side.

Get off the floor and sit on a chair. Stretch your arms forward and stretch your spine behind your arms as hard as you can, without bending your torso forward. Head and also pull forward. This is the final exercise in our complex; perform it for 60–90 seconds. Try to breathe as slowly as possible and feel how your spine is stretched.

Well, in conclusion, I would like to say a little about the frequency of training. Perform these exercises as often as possible, ideally daily. Spend 15 to 20 minutes stretching and your body will thank you very much. If you have any questions regarding the article or exercises for stretching your legs or spine, feel free to ask them in the comments below.

Many novice athletes and even professionals consider stretching to be an indulgence for slackers. However, fitness instructors constantly insist that full-body stretching exercises are just as important as strength training and cardio exercises. Effective, correct stretching helps to avoid muscle tension, reduces recovery time and allows you to avoid feeling like a clumsy elephant in a china shop after strength training. Regular stretching of the shoulders and arms, as well as the back and legs, restores blood and lymph circulation, allows you to freely control your body and even stimulates muscle growth. Let's figure out how to properly stretch muscles and why such a cool-down helps set new records.

Untrained people gradually lose the flexibility of their movements, they are overcome by pain in the joints, arthrosis and osteochondrosis. Incorrect postures become so comfortable that a person can no longer sit or walk with a straight back. Easy stretching for beginners for all muscle groups, which can be performed even at home, will help to avoid pain syndromes, increase joint flexibility and reduce the risk of salt deposits.

In addition, constant viewing of mobile gadgets puts incredible strain on the neck and leads to changes in the cervical spine. Due to prolonged daily work at the computer, the chest is compressed, a burning sensation appears in the shoulder blades, and sometimes it even becomes difficult to breathe. A person assumes that he has problems with the lungs or heart, while daily warm-up, yoga or stretching of atrophied pectoral muscles and shoulders can eliminate pain, oxygen starvation and fatigue.

In the end, an inflexible body looks awkward and people in sedentary professions have a hard time in old age. Belated stretching of the back and shoulder girdle after many years of inactivity will not cure. Isn't it better to start regularly performing a set of simple exercises to prevent diseases of the musculoskeletal system?!

Stretching for strength athletes: ligaments versus muscles

Weight training increases muscle tone, shortens ligaments and makes them stiff. Ignoring stretching will result in the strength potential of the muscles exceeding the elastic capabilities of the tendons and ligaments. The load on the bone apparatus will increase significantly, and all subsequent training will take place with a greater risk of injury. Sometimes it is the stopping of progress that forces professional athletes to change their attitude towards stretching and visit a stretching class.

An important advantage of stretching is an increase in the production of the hormone somatropin, which accelerates recovery processes and muscle growth. The body gets rid of toxins faster, and more oxygen and nutrients reach the tissues. There is no stagnation in training, overexertion and spasms are eliminated.

Types of stretching

Stretching can be dynamic and fast. It is performed without pauses with a gradual increase in the scope and speed of movements. This is how, for example, football players prepare for a match: they make sharp swings of their legs to the waist, and then to the chest. This type of load is only suitable for trained professionals.

Static muscle stretching is performed smoothly with a pause at the end point. You can start with springy movements without jerking to maximize amplitude. The position is held for 10 seconds to two minutes without holding your breath. The time is chosen depending on training experience and flexibility, but most often the stretched position is held for 30–45 seconds.

An independent stretching lesson will take 1–1.5 hours. It's easier and more effective to combine 10-30 minutes of stretching with your regular workout. As a rule, they stretch from top to bottom: they start with the neck muscles and lastly stretch the legs. You need to practice stretching constantly: as soon as you stop exercising, the results will immediately begin to deteriorate.

When to stretch your muscles: before, during or after training?

Stretching is always done after a good joint warm-up and 7-10 minutes of cardio (running, jumping, etc.). It is best to stretch your muscles at the end of your workout. If you do this before strength training, then lifting weights will be harder and strength indicators will decrease.

For example, if you stretch your hamstrings before squats, you will be able to do a deeper squat. But if you stretch the front surface of the thigh, then lifting with a barbell will be much more difficult - a severely stretched muscle is difficult to contract. Therefore, you need to be careful when choosing stretching exercises between sets.

Safe complex for stretching the whole body

Neck muscle strain

Development of flexibility of the shoulder girdle

Place your hands behind your back and grab your wrist with one hand. As you bend your arms, pull your hands up and push your chest forward to better stretch your anterior deltoids.
Grasp the elbow of your right hand with your left hand at the level of the solar plexus and pull it down.
Grab your left hand with your right hand just above the elbow. Keep your left arm straight, press it to your chest and pull it up.

Arm muscle stretching

Stand with your left side to the wall and extend your left arm up. Bend your elbow as much as possible and lower your hand behind your back so that your palm is between your shoulder blades. Lean your left side against the wall and stretch your triceps.
Grasp the doorway with one hand and turn your back to it. For a better stretch, lean forward slightly.
Place one hand behind your back from below (elbow pointing straight up), and the other from above (elbow pointing down). Try to place your palms between your shoulder blades.

Stretching the chest muscles

Stand in front of a doorway with one foot forward. Rest your forearms on the doorposts and push your chest forward.
Standing facing the wall (as close as possible), place your straight arm extended to the side on the wall. Slowly turn sideways towards the wall and door frame.

Back and spine stretching

Stretching complex for the abdominal muscles

Lying on your stomach, place your palms under your shoulders and lift your body up, leaning on your straight arms. Arch your chest and reach up.
Standing straight, interlock your fingers above your head with your palms up and lean alternately to the right and left.

Leg stretching exercises

Stretching the buttock muscles

Lying on your back, raise your legs bent 90 degrees at the knees. Place the ankle of your right foot on the front surface of your left thigh (slightly below the knee). Pull your right knee towards you, deepening the stretch.
Sit on the floor. Bend your left leg at the knee and pull your lower leg towards your chest with your hands. Turn your knee to the left so that your shin is parallel to the floor.
Sitting on the floor, take your left leg back and straighten it, and bring your right leg forward and bend your knee to a right angle. You can rest your palms on the floor or lean forward with emphasis on your forearms.

Videos on YouTube, photos, lessons in GIF animations will help you learn how to do stretching correctly at home. Any visual presentation of the material allows you to quickly master everything yourself in front of the mirror. Consider your capabilities, choose an adequate amplitude and do not expect to lose weight with stretching: strength and aerobic training, avoidance of fast carbohydrates and harmful trans fats, promote weight loss.

When training, pull the muscles, not the ligaments, and be very careful with the vulnerable shoulder girdle. Do not strain your muscles, because in a relaxed state they stretch much better. Avoid severe pain and for stretching after training, choose 1-2 exercises for each muscle group from the complex. Give equal attention and equal time to each leg, arm, and half of your body. To achieve good results (increase working weight, etc.), do stretching not when the desire appears, but regularly, and preferably daily.

Stretching at home for the splits is an integral part of the workout, thanks to which you will quickly achieve the desired result and at the same time maintain your health. In addition, such exercises will improve the condition of the genitourinary system, spine and intestines.

Also, splits are good preparation for expectant mothers (including those who are just planning a pregnancy).

Psychological preparation

Every person wants to achieve the desired result as quickly as possible. Therefore, a completely logical question arises: how long will it take me to do the splits?

This depends on several factors:

age;
gender (girls are genetically more flexible than boys);
genetics;
muscle coordination;
warm-up intensity;
initial flexibility;
correct stretching exercises.

Also an important factor is the mindset with which you train. To achieve a similar result, the structure of muscles, ligaments and joints must change in the human body. The duration of this process depends on your age and level of preparation. For example, children will do the splits much faster than adults, since their bodies are not fully formed.

Advice! The most important thing to achieve your goal is not to try to achieve the desired result in a day or two. Before each workout, set yourself up for the fact that today you will do all the exercises a little better than yesterday. As a result, you are guaranteed to do the splits.

To achieve success, be sure to keep a training diary. According to research results, this psychological moment, which has nothing to do with physiology, really works. In addition, thanks to the recordings, you will be able to see your progress, which, in turn, will help you not to give up at a crucial moment.

Physical training

To avoid harming yourself when doing exercises, you need to warm up your body and muscles. One of the best ways to do this is a joint warm-up mixed with push-ups and squats at a fast pace. The fact is that such training improves muscle coordination. The effect is so subtle at first, but in the end it will bring enormous benefits.

Let's look at an example. During push-ups, the triceps are involved. However, as you perform, you can feel your biceps tightening. This involvement of other muscles is precisely indicative of poor muscle coordination. The same thing happens during stretching - often these “helpers” prevent you from doing the splits.

To perform joint warm-up in all large joints, you need to perform circular movements at the maximum possible amplitude. Movements are performed 15-20 times in each direction.

Advice! To achieve the maximum effect, you need to perform a joint warm-up from top to bottom: first the cervical spine, then the wrist joints, elbow joints, shoulder girdle, lumbar spine, body, ankle, pelvis and knees.

You can also warm up your muscles by running on a treadmill, cycling and jumping (with or without a jump rope). However, these exercises will not improve the muscle coordination needed for the splits. Therefore, it is best to prepare for exercises with a joint warm-up.

What does this look like in practice? At the moment of maximum tension when stretching, take a deep breath and hold your breath a little. As a result, you will feel your muscles giving in and relaxing. When performing the exercises, you must strictly adhere to the written instructions. Follow the golden rule of stretching at home: stretch where it hurts until it stops.

To achieve the desired result, you need to spend at least 30 seconds on each exercise. In this regard, the rule applies: the more, the better. However, every person has a psychological barrier that makes it difficult for him to remain in one position (even in the absence of pain). To achieve the desired result, you need to fight it.

Advice! To get the maximum effect, you need to train in the morning. One hour of stretching in the morning is equivalent to three hours in the evening.

Stretching exercises should be as varied as possible. Often, beginners cannot do the splits due to a couple of unstretched muscles, while their overall flexibility is above average. Even stretching will help you achieve the desired result faster. If you have stretched one muscle group well, it will definitely help when performing other exercises.

Let's do the splits

There are several types of twine:

longitudinal;
transverse;
sagging;
vertical;
on hands.

For each of them you need to perform certain exercises.

Advice!The best way to achieve the desired result and improve your health is to move from simple to complex. In other words, you must first master the longitudinal split, and then begin to study the transverse, sagging, vertical and arm splits. Jumping from step one to step three can cause muscle damage or injury.

Exercises for longitudinal splits

Since the longitudinal split uses the same muscles that work when walking, it is the easiest to sit on. To do this you need to do the following exercises:

Lunge one leg forward and bend your knee so that your foot is perpendicular to the floor. Place your palms on both sides of the floor, keep your head straight, look forward and spring back for one minute. To do this, use your palms and perineal muscles.

While in the pose described above, straighten your body, arch your back, raise your arms and stretch as high as possible. This exercise stretches your legs and strengthens your perineal muscles. Breathing should be smooth and your face should be relaxed.

Place your back leg on your knee while the other leg is perpendicular to the floor. Place your palms (or fists, whichever is more comfortable) on your lower back and bend back. When performing this exercise, you can throw your head back or keep it straight.

Return to the original position (exercise No. 1). Place your palms on either side of your bent knees, with your fingers facing each other. Stretch your chest toward the floor. When performing this exercise, your upper torso should be parallel to the floor.

Take the same position as in the previous exercise, only stretch your chest and chin towards the floor.

Return to the original position. Gradually bring the knee of your “back” leg closer to the floor.

Advice! When performing each exercise, pay attention to your breathing and technique. Each time you do it better and better, and eventually you will do the splits.

We sit on the cross splits

To master cross splits, do the following exercises:

Place your feet slightly wider than shoulder-width apart and place your hands on your lower back. Slowly bend back, trying to see your heels. If you place your hands on your stomach while doing this, your abdominal muscles will be additionally worked.

Straighten up, place your feet slightly wider than shoulder-width apart and restore your breathing. Then lean forward so that your back is parallel to the floor. Your arms should be extended (for convenience, you can close them in a lock). Look ahead.
Spread your legs so that your head and elbows fit between them. Next, bend down and place your palms on the floor. When performing the exercise, do not strain your back or neck. It is also forbidden to bend your knees. Rock back and forth slowly.
Perform the previous exercise, but using your forearms.
Stretch your arms up, turn your toes out and spread your legs wide.
Perform a deep squat. In this case, the back should be relaxed and straight, and the knees should be widely spaced to the sides. Start with 8 sets and increase over time.
Take the same pose as in the previous exercise. While squatting, hold for 30 seconds and then rise up. Please note: this exercise may not be easy for beginners.
Perform side lunges. When the exercise becomes easy, grab your ankles and pull towards the floor. Start with 8 sets and increase every 2 weeks.

Place your feet as wide as possible and lean forward so that your back is parallel to the floor. In this case, you can lean on your elbows. Watch your breathing: the muscles should tense as you enter, and relax as you exhale.
Do the same as in the previous exercise. Slowly lower your perineum and stomach to the floor. Once this has been achieved, gradually straighten your pelvis, place your feet on your heels and straighten your back.

Advice! Do not underestimate preparatory exercises - they also have great benefits for the body. You can start mastering the following types of twine only after you have learned how to ideally sit on the longitudinal and transverse ones.

Nutrition

Proper nutrition will also help you achieve your goals faster and strengthen strained muscles. In this regard, one of the best remedies is fish oil. It is also recommended to add Omega-3 and Omega-6 fatty amino acids to your diet. Consume flaxseed oil, nuts and eggs regularly.

Also an important factor is maintaining water balance in the body. You need to drink at least 2 liters of water per day. Add juicy fruits to your diet. To achieve the desired result faster, stop consuming salt. It can be replaced with seaweed, lemon juice, herbs and natural seasonings.

carrot;
nuts;
spinach;
meat;
seafood;
legumes;
citrus fruit;
berries (blueberries, blackberries, cherries and raspberries).

Advice! To prevent inflammation in the joints, add vitamin complexes or foods high in calcium to your diet. At the same time, the body’s recovery should be uniform, so you need to eat protein foods throughout the day.

Summary

Proper stretching at home will help you do the splits. To do this you need to follow the basic rules:

breathe correctly;
perform exercises technically correctly and smoothly;
stretching each muscle group should last at least 30 seconds;
flexibly stretch;
exercise in the morning.

Proper nutrition is also an important factor. It is necessary to exclude salt from the diet and add calcium-containing foods, berries, citrus fruits, carrots, nuts and spinach to it.

Before you start training, you need to prepare your body well. To do this, use the same joint exercises mixed with push-ups and squats at a fast pace. As a result, you will improve muscle coordination, without which it is impossible to do the splits.

Advice! Even with technically competent execution of the exercises, it is impossible to achieve the desired result if you are not psychologically attuned to the training. The best way to fix this is to keep a diary in which you record your successes and achievements every day. As a result, you will be able to monitor your progress.

And most importantly, don't compare yourself to others. The time it takes for you to do the splits depends on many conditions: initial physical fitness, age, gender, and so on. It will be better if you compare yourself with yesterday's self. Such measures will help you focus on the results achieved, and not on what is not yet working.

Also, do not forget about good sleep, which is the basis for rapid muscle recovery. Another important factor is maintaining water balance - you need to drink at least two liters of water every day.

Origin of the term " stretching"has English roots. We are talking about a special type of aerobics exercise, where all attention is focused on elasticity and flexibility of the body, muscle stretching. This type of exercise is suitable for people of any age and does not depend on the degree of preliminary training of the person. Classes can be completely independent, or they can be an additional load to the main system of aerobics or fitness exercises.

Regardless of age or body flexibility, these exercises are suitable for everyone. Optimal results are achieved only if you perform them daily.

First of all, you need to understand what you want to get from these classes:

Stimulate blood circulation, lymph circulation;
relieve pain caused by nervous system tension and stress;
slow down the aging of the body;
maintain the elasticity of the body's muscle mass;
reduce mental stress.

It’s worth understanding what this type of aerobics is, what its benefits are, why they do stretching, and what results a person can expect if they do the exercises regularly.

From everything written above, it becomes clear that stretching is a complex for stretching and flexibility of the body. Training can be spontaneous, as a separate full-fledged complex, and additional, as an addition to developed exercises. Relatively speaking, each of us who has tried to do the splits at least once has done stretching. An important element of this type of exercise is stretching the leg muscles.

In addition to the fact that this type of aerobics helps to train the muscles of the back, arms, neck, and overall upper body. Regular stretching helps the joints and muscles of the body not lose mobility, and, importantly, slows down their aging processes.

Stretching classes are included in the training complex for professional athletes and are used as an independent type of therapeutic and health-improving gymnastics. This type of discipline makes it possible to alternately relax and tense muscle tissue, and this helps the rapid processes of relieving tension in the body and restores lost strength, helps to relax and tone the body.

Another important fact is that this type of aerobics provides all women with the opportunity to be slim and beautiful. With regular exercise in the gym, at some point, you will notice that all the excess body fat is almost gone and the size of your muscle mass has increased. The prominence of the muscles creates the visual impression that the body has become larger. An additional benefit of stretching is that the muscles do not grow in width, despite their regular stretching. The result of constant exercise is a magnificent figure - a beautiful body, charming curves, an ideal waist.

Benefits of exercise

A set of flexibility and stretching training will give a person:

improved self-esteem, good mood, feeling of comfort and inner satisfaction;
will help eliminate pain and tension at different points by eliminating muscle and nerve blocks;
activates the cardiovascular system. The work of peripheral veins and arteries is important, since this is what helps eliminate long-standing ailments and prevent problems such as thrombosis, atherosclerosis, etc.;
will return natural flexibility to the body and help rejuvenate the body;
slimness will always be majestic and straight;
classes help to work out all muscle groups, including those that are not used during visits to the gym.

Stretching classes will be appropriate at any time of the day, including between strength training sessions. After just one month, a person notices the manifestation of the hidden capabilities of his own body. For example, you can easily and simply sit in the lotus position, or put your head on your lap. There are no limits to improving your capabilities, so with the passage of time and regular exercise, the amazing secrets of yoga can become available to you.

Nuances and specifics

There are several types of stretching, so it’s easy to choose the one that’s right for you, depending on your preferences and complexity.

Strength gymnastics– exercises for stretching and muscle strength. Such classes are perfect for those who have dealt with systematic stretching.

Aerostretching– stretching and elasticity exercises based on canvases in the air. The exercises are not suitable for beginners as there is a high risk of damage and injury. This type of stretching is suitable for those who already have basic training after practicing a classic form of aerobics.

Beginners should be careful and work gradually. It is unacceptable to demand maximum results from the body in a short period of time, since heavy loads can greatly harm the muscles of the body. Beginners, as a rule, begin their work with simple exercises, holding each of them for no more than 15-20 seconds.

Basic rules for beginners:

Proper breathing. You cannot hold or speed up your inhalations or exhalations. Throughout the entire complex you need to breathe rhythmically and measuredly. You can breathe deeply during the break between stands;
stretching workouts are practiced after aerobics, gymnastics, and physical activity. This is what ensures the required blood flow to the muscle mass and increases their elasticity;
after exercise, you need to relax your muscles, do not take on heavy work, avoid strength exercises, since you can overstrain the body;
Stretching of the body occurs to a certain point - pain impulses are an indicator of a sufficient degree of load. The appearance of pain indicates that a person has reached his maximum limit of muscle stretching.

Minor pain should not be scary. There is a concept of “pleasant” pain impulses in the muscles, and “dangerous” symptoms that indicate the risk of injury or its presence. A person quickly learns to distinguish one from another after he begins training.

Set of exercises

Training sessions are carried out in several stages:

A mandatory phase is strength manipulation or warm-up: in this way, a person warms up his muscles to avoid damage.
A system of exercises for body flexibility - bending, etc.
A set of stretching exercises that are best done with a partner.
Exercises to relax muscles.

The effectiveness of the exercises becomes obvious after several workouts. Each time the body acquires a greater degree of plasticity. Over time, the complex can be expanded, ballet stretching exercises can be introduced - this will make it possible to achieve more significant progress. Classes can be conducted with music. Musical accompaniment is an individual choice of a person. Anything goes: light pop, relaxing ambient, jazz, etc. Now there are a number of web sites where all kinds of tunes for fitness, gymnastics, and aerobics are posted.

Simple exercises for flexibility and stretching of the body:

The main thing is to alternately relax and statically tense the stretched muscles of the body. At the very beginning of the course, it is preferable to work with an experienced trainer in the field of stretching aerobics.

Contraindications

It is not recommended to engage in training for people who have injuries, pathological problems with the spine or joints, especially during periods of exacerbation. Also, those who have serious diseases of the cardiovascular system, thrombosis, hernias, arthritis, osteoporosis should not do the exercises. You cannot train with a fever, flu, symptoms of any inflammatory processes or infectious diseases.