Stretting is a training technique that allows making muscles more elastic, and the body is more flexible. The literal translation of the word "Streching" - stretching.

But the technique received his English-language name due to the fact that it is practiced separately from fitness and athleticism, in order to improve the body and make it more flexible.Especially popular with middle and elderly people. If you believe statistical data, people who, after 35 years old, began to engage in fitness and stretching, they look better and the level of flexibility is higher than that of "passive" individuals.

Streching

There are several types of stretching - Static, ballistic and propriceceptive muscle relief (PPMU).

Static stretch- It is the usual stretching of the muscle with the hold of the body for a while in a stretched position.

With ballistic stretching The muscle is stretched by short jerk movements.

PPMU- this is a complicated version of ballistic stretch; In this case, to achieve greater stretching helps the partner - by means of soft short pressure on the working part of the body.

Set of stretching exercises

The program of Streching provides for three types of exercises for stretching the muscles of the legs:

• exercises for stretching quadriceps (front muscles of the hips),
• for stretching biceps hips (rear muscles hips),
• exercises for stretching of calf muscles.

Feet have, besides the front and rear muscles of the hips and calfs, many more muscles, but stretching them additionally does not make sense - as they are all involved in the above-planned exercises.

Stretching quadriceps

Lie on the right side. Bend my left leg in the knee, and, clasping a foot with a hand, pull it behind your back, the maximum stretching the front muscle of the thigh. Repeat a similar exercise for another leg.

Stretching biceps hips

Lie on your back, bend your legs in the knees. Using hands pull legs to yourself, without taking back from the floor.

Stretching of calf muscles

Become a step from the wall. Make a step with one foot forward, mind it to the wall in the wall. Cooking with all the body to the wall, do not break the heel "working" legs. Every day, gradually increase the width of the step.

Stretching exercises

The back is the muscles of the loin and the widest muscles, plus a lot of small muscles connected to them. Performing exercises for stretching the main muscles of the back, you make the prevention of everything else.

Exercises for stretching long muscles back (lumbar muscles)

Run on your knees. At the same time, your pelvis must be placed on the heels or between them. Clearing forward, pull your hands as much as possible. As soon as you feel that the palms reached the maximum point, continue to bend - until you feel the rush stretching in the lower back.

Exercise for stretching the widest muscles of the back

Standing at a distance of a foot from a jamatic door, bend yourself and grasp the shoe with the right hand. Place your left hand over it. Try torso back, stretching the right wide muscle. Repeat the same exercise for the other side.

Stretching Exercises Shoulders

For complete stretching shoulders exist three exercises. And it is better to fulfill all three at once. Each exercise involves certain heads of deltoid muscles, also the muscles associated with the shoulder joints are diamond and muscles turning the blade.

1. Straighten the hand to the parallel level with the floor. Grasp the elbow the elbow hand with the other hand, and pull it to a variepete shoulder. Repeat the same exercise for another shoulder.

2. Raising one hand over, bend it in the elbow, and try to get to it with a different hand, only below. Then repeat the exercise by changing the position of the hands.

3. Ensure the back of the palm to the lower back, pull the elbow or slightly higher. Pull your hand forward to the feeling of stretching in your shoulder. Repeat the exercise for another shoulder.

Stretching muscles hands

Performing stretching exercises for biceps and triceps, you make prevention for elbow joints, traction tendons and cranky joints.

Stretching triceps

Having raised the hand up, bend it, starting the head and grasp it with the other hand. Smoothly pull the "working hand towards the book. Similar exercise - for another hand.

Stretching biceps

Grasp the door of the door. At the same time, the thumb of your hand should "look" down, and the hand should be parallel to the floor. Then unfold so that the look was in the opposite side from the "working" hand. Standing in this position, turn the shoulder handpiece of the hands up - to the feeling of stretching in the biceps. Repeat a similar exercise for another hand.

Stretching breast

Standing at the door jamb, they have a hand in it - so that the shoulder hands are parallel to the floor. Adjust into the jamb, the most stretching the breast muscles.

Stretching neck.

The neck string is useful not only for the prevention of diseases of the cervical muscles and joints. It is useful for removing fatigue after a long mental work, as well as to relax the nerves after the grueling athletic training.

Three simple exercises performed after work or training will help you maintain vision, to restore it faster and protect the muscles of the neck from microtrav.

In the standing position, tilt the head down - before touching the chin chest, then take the starting position, and tilt your head back; 10 - 15 repetitions.

Having rested 30 seconds, tilt the head to the left as much as possible, then slowly return to the starting position, and tilt your head as right as possible; 8 - 10 repetitions in each direction.

After a short interval, smoothly turn your head against a clockwise, then in the opposite direction.

The above complex is stretching exercises for beginners. For those who wish to simply maintain their muscles and joints in the right tone, this string is enough. But it is necessary to remember the conditions, the non-compliance of which can harm.

• Before performing the "tensile" complex, you must perform a light fitness complex.
• Either perform at once an alone approach of squats, pushups and pull-ups, or before each exercise, make an athletic exercise in low intensity.

For example, before stretching the legs of the legs, they press the foot, and before stretching biceps - shook the biceps with the easiest weight.

• Fans of athleticism and fitness should know that the stretching needs to be performed either immediately after the end of the workout, or no earlier than a day after it.
• If you perform strapping earlier than a day after the training, it will only enhance damage, and can lead to microtrams and joint problems.

Stretching and Flexibility Exercises

The complex below includes exercises, at the expense of which you can make the body more flexible.

In order for the body to become more flexible, insufficiently simple complex for removing fatigue or muscle tension. We need more dynamic movements performed at the expense of their own effort, or using a partner.

Stretching of the chest muscles

Stand in the doorway. Help the forearms of the cant of the door - so that the shoulder hands are in the same line.

Make some stretching movements, pressing the chest in the doorway.

Then ask the partner to press you on your back and hold your torso at the point of maximum breast stretching point.

Perform 3 such retention.

Before strapping, perform easy junction approaching.

Exercise for stretching back

Sitting on the heels, lean the least as possible, putting the elongated hands in front of you. At the bottom point, delay, and slightly jerks even more in the lower back. 8 - 10 repetitions.

Before this exercise, perform an inclination approach in the standing position, or hyperextenzium.

When you bother and get a simple exercise for stretching the long muscles of the back, complicate it. Perform a similar exercise, but not sitting on the heels, and sitting on the floor with straightened legs.

Stretching exercise for biceps hips

Be exactly smooth, legs together. Bend forward, trying to reach your fingers to the floor. Make 6 - 8 dimension slopes.

Then straighten, breathe deeply and exhale, and proceed to the ballistic stretching of the hips biceps. Go away the maximum as low due to the jerky movements, touching your fingers to the floor, and linger at the bottom position as long as possible. 5 - 6 repetitions.

Before stretching, perform a squat approach. If you have a tug-absorbing foot and loins, follow the tensile exercise for the rear muscles of the legs from the first complex.

If you have sufficient flexibility, and get your fingers to the floor to the floor is not a problem at all, you better prefer other exercise - stretching biceps hips at wall.

Standing at the wall, lift the leg. Ask a partner to help you stretch your hips biceps as much as possible. 3 - 4 Exercises for each leg.

Before such an exercise, in any case, you need a warm-up and pre-stretch in gentle mode.

Quadriceps stretching exercise

Standing smoothly, bend the right leg in the knee, take over her foot with your right hand. Pull foot up to a full stretching in the front of the hip. Make 2 - 3 exercises for each leg.

Then do the same exercise, but in the ballistic mode. Perform 5 repetitions for each leg.

If you do this exercise after the previous one, no preliminary workout is needed.

If you for any reason make it the first exercise, perform an easy approach of squats. Then make a tensile exercise for quadriceps from the first complex.

Exercise for stretching of calf muscles

Perform the maximum number of climbs on the socks, standing on the stand. Then rest 1 - 2 minutes.

Exercise "OSLOK" (lifting on the socks in the slope (torso parallel floor), standing on the crossbar), but do not make the maximum number of repetitions. Make 5 - 6 repetitions, then stretch the caviar as much as possible, and delay at this point. Perform 3 approaches.

Exercise for the development of hand flexibility and shoulders

Put the chair with the back. The back of the chair must be located in your direction. The chair should stand from you at such a distance, to lean you could put a palm on it.

Bend, steal your palms about the back of the chair, and continue to "press." Make 5 jerky movements, without taking hands from the back of the chair and without changing the position of the back.

At each workout, try to increase the delay time at the bottom point. When you without much difficulty can hold the maximum stretching of 10 seconds, change the complex slightly. Remove the exercise for stretching biceps hips and donkey, but turn on the exercise "metronome". And follow it after exercise for stretching quadriceps.

Exercise "Metronome"

Standing smoothly, legs on the width of the shoulders, lean on the right side, touching your hand to the one's identity. Make 8 measured movements, then grab your leg at the lowest point, which you can reach. Hold in this position for 5 seconds. Make 5 sets for each side.published

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Complex exercise for stretching muscles

Streching

Stretting is a training technique that allows making muscles more elastic, and the body is more flexible. The literal translation of the word "Streching" - stretching. But the technique received his English-language name due to the fact that it is practiced separately from fitness and athleticism, in order to improve the body and make it more flexible. Especially popular with middle and elderly people. If you believe statistical data, people who, after 35 years old, began to engage in fitness and stretching, they look better and the level of flexibility is higher than that of "passive" individuals.

There are several types of stretching - static, ballistic and proprioceptive muscle relief (PPMA). Static stretching is the usual stretching of the muscle with the hold of the body for a while in a stretched position. With a ballistic stretching of the muscle stretched through short jerk movements. PPMO is a complicated ballistic stretching option; In this case, to achieve greater stretching helps the partner - by means of soft short pressure on the working part of the body.

Set of stretching exercises

In the Streching program there are three types of exercises for stretching of the legs of the legs: exercises for stretching quadriceps (front muscles of the hips), for stretching biceps hips (rear muscles of the hips) and exercises for stretching the calf muscles. Feet have, besides the front and rear muscles of the hips and calfs, many more muscles, but stretching them additionally does not make sense - as they are all involved in the above-planned exercises.

Stretching quadriceps

Lie on the right side. Bend my left leg in the knee, and, clasping a foot with a hand, pull it behind your back, the maximum stretching the front muscle of the thigh. Repeat a similar exercise for another leg.

Stretching biceps hips

Lie on your back, bend your legs in the knees. Using hands pull legs to yourself, without taking back from the floor.

Stretching of calf muscles

Become a step from the wall. Make a step with one foot forward, mind it to the wall in the wall. Cooking with all the body to the wall, do not break the heel "working" legs. Every day, gradually increase the width of the step.

Stretching exercises

The back is the muscles of the loin and the widest muscles, plus a lot of small muscles connected to them. Performing exercises for stretching the main muscles of the back, you make the prevention of everything else.

Exercises for stretching long muscles back (lumbar muscles)

Run on your knees. At the same time, your pelvis must be placed on the heels or between them. Clearing forward, pull your hands as much as possible. As soon as you feel that the palms reached the maximum point, continue to bend - until you feel the rush stretching in the lower back.

Exercise for stretching the widest muscles of the back

Standing at a distance of a foot from a jamatic door, bend yourself and grasp the shoe with the right hand. Place your left hand over it. Try torso back, stretching the right wide muscle. Repeat the same exercise for the other side.

Stretching Exercises Shoulders

For complete stretching shoulders exist three exercises. And it is better to fulfill all three at once. Each exercise involves certain heads of deltoid muscles, also the muscles associated with the shoulder joints are diamond and muscles turning the blade.

1. Straighten the hand to the parallel level with the floor. Grasp the elbow the elbow hand with the other hand, and pull it to a variepete shoulder. Repeat the same exercise for another shoulder.

2. Raising one hand over, bend it in the elbow, and try to get to it with a different hand, only below. Then repeat the exercise by changing the position of the hands.

3. Ensure the back of the palm to the lower back, pull the elbow or slightly higher. Pull your hand forward to the feeling of stretching in your shoulder. Repeat the exercise for another shoulder.

Stretching muscles hands

Performing stretching exercises for biceps and triceps, you make prevention for elbow joints, traction tendons and cranky joints.

Stretching triceps

Having raised the hand up, bend it, starting the head and grasp it with the other hand. Smoothly pull the "working hand towards the book. Similar exercise - for another hand.

Stretching biceps

Grasp the door of the door. At the same time, the thumb of your hand should "look" down, and the hand should be parallel to the floor. Then unfold so that the look was in the opposite side from the "working" hand. Standing in this position, turn the shoulder handpiece of the hands up - to the feeling of stretching in the biceps. Repeat a similar exercise for another hand.

Stretching breast

Standing at the door jamb, they have a hand in it - so that the shoulder hands are parallel to the floor. Adjust into the jamb, the most stretching the breast muscles.

Stretching neck.

The neck string is useful not only for the prevention of diseases of the cervical muscles and joints. It is useful for removing fatigue after a long mental work, as well as to relax the nerves after the grueling athletic training. Three simple exercises performed after work or training will help you maintain vision, to restore it faster and protect the muscles of the neck from microtrav.

In the standing position, tilt the head down - before touching the chin chest, then take the starting position, and tilt your head back; 10 - 15 repetitions. Having rested 30 seconds, tilt the head to the left as much as possible, then slowly return to the starting position, and tilt your head as right as possible; 8 - 10 repetitions in each direction. After a short interval, smoothly turn your head against a clockwise, then in the opposite direction.

The above complex is stretching exercises for beginners. For those who wish to simply maintain their muscles and joints in the right tone, this string is enough. But it is necessary to remember the conditions, the non-compliance of which can harm. Before performing the "tensile" complex, you must perform a light fitness complex. Either perform at once an alone approach of squats, pushups and pull-ups, or before each exercise, make an athletic exercise in low intensity. For example, before stretching the legs of the legs, they press the foot, and before stretching biceps - shook the biceps with the easiest weight.

Fans of athleticism and fitness should know that the stretching needs to be performed either immediately after the end of the workout, or no earlier than a day after it. If you perform strapping earlier than a day after the training, it will only enhance damage, and can lead to microtrams and joint problems.

Stretching and Flexibility Exercises

The complex below includes exercises, at the expense of which you can make the body more flexible. In order for the body to become more flexible, insufficiently simple complex for removing fatigue or muscle tension. We need more dynamic movements performed at the expense of their own effort, or using a partner.

Stretching of the chest muscles

Stand in the doorway. Help the forearms of the cant of the door - so that the shoulder hands are in the same line. Make some stretching movements, pressing the chest in the doorway. Then ask the partner to press you on your back and hold your torso at the point of maximum breast stretching point. Perform 3 such retention. Before strapping, perform easy junction approaching.

Exercise for stretching back

Sitting on the heels, lean the least as possible, putting the elongated hands in front of you. At the bottom point, delay, and slightly jerks even more in the lower back. 8 - 10 repetitions. Before this exercise, perform an inclination approach in the standing position, or hyperextenzium.

When you bother and get a simple exercise for stretching the long muscles of the back, complicate it. Perform a similar exercise, but not sitting on the heels, and sitting on the floor with straightened legs.

Stretching exercise for biceps hips

Be exactly smooth, legs together. Bend forward, trying to reach your fingers to the floor. Make 6 - 8 dimension slopes. Then straighten, breathe deeply and exhale, and proceed to the ballistic stretching of the hips biceps. Go away the maximum as low due to the jerky movements, touching your fingers to the floor, and linger at the bottom position as long as possible. 5 - 6 repetitions. Before stretching, perform a squat approach. If you have a tug-absorbing foot and loins, follow the tensile exercise for the rear muscles of the legs from the first complex.

If you have sufficient flexibility, and get your fingers to the floor for you is not a problem at all, you better prefer other exercise - stretching your hips biceps at the wall. Standing at the wall, lift the leg. Ask a partner to help you stretch your hips biceps as much as possible. 3 - 4 Exercises for each leg. Before such an exercise, in any case, you need a warm-up and pre-stretch in gentle mode.

Quadriceps stretching exercise

Standing smoothly, bend the right leg in the knee, take over her foot with your right hand. Pull foot up to a full stretching in the front of the hip. Make 2 - 3 exercises for each leg. Then do the same exercise, but in the ballistic mode. Perform 5 repetitions for each foot. If you do this exercise after the previous one, no preliminary workout is needed. If you for any reason make it the first exercise, perform an easy approach of squats. Then make a tensile exercise for quadriceps from the first complex.

Exercise for stretching of calf muscles

Perform the maximum number of climbs on the socks, standing on the stand. Then rest 1 - 2 minutes. Exercise "OSLOK" (lifting on the socks in the slope (torso parallel floor), standing on the crossbar), but do not make the maximum number of repetitions. Make 5 - 6 repetitions, then stretch the caviar as much as possible, and delay at this point. Perform 3 approaches.

Exercise for the development of hand flexibility and shoulders

Put the chair with the back. The back of the chair must be located in your direction. The chair should stand from you at such a distance, to lean you could put a palm on it. Bend, steal your palms about the back of the chair, and continue to "press." Make 5 jerky movements, without taking hands from the back of the chair and without changing the position of the back.

At each workout, try to increase the delay time at the bottom point. When you without much difficulty can hold the maximum stretching of 10 seconds, change the complex slightly. Remove the exercise for stretching biceps hips and donkey, but turn on the exercise "metronome". And follow it after exercise for stretching quadriceps.

Exercise "Metronome"

Standing smoothly, legs on the width of the shoulders, lean on the right side, touching your hand to the one's identity. Make 8 measured movements, then grab your leg at the lowest point, which you can reach. Hold in this position for 5 seconds. Make 5 sets for each side.

Complex exercises for stretching of all muscle groups at home: video

A set of exercises for stretching for beginners video

Usually beginner athletes, and especially those who train at home build their training program on the basis of power exercises and exercises from the Cardio system. Undoubtedly, their benefits are large for the cardiovascular system, the increase in muscle mass, increase strength and endurance. In pursuit of the embossed body, many forget about another important element of training - stretching. Stretching is superbly suitable for domestic training, it gives the body of flexibility, helps to speed up the process of fat burning and become the owner of the outlined forms. Stretching workouts are useful for joints, improve coordination abilities, are a measure of prevention of injuries and stretching during other types of workouts. If you still have not connected to the exercises to stretch the muscles, it's time to do this. Especially since this type of training does not require sports equipment, simulators and easily can be held at home. Start?

The Stretching training system is aimed at developing the flexibility of the human body. Of the pleasant bonuses - there is a strengthening of bundles, tendons and joints, the removal of muscle spasms, the mobility of the joints increases, the blood flow is improving, it is possible to get rid of constant back pain. Stretching has a beneficial effect on the nervous system - relaxes, soothes, his mood raises, and women relieves well-being in the PMS period. After a few weeks of targeted and regular training athletes, there is an improvement in sleep. If you want to make your own body flexible and plastic, strengthen health and charge good emotions - you will definitely like the exercises to stretch the muscles.

Stretching is equally suitable for both athletes with experience and newcomers. The only nuance: without having initial physical training, should not begin to stretch "full". The abnormal body needs a gradual increase in loads to avoid injury at the first lesson. If you have health problems not bad to visit the physiotherapist before proceeding with Stretching. This is especially true of people having a diagnosis of hypertension and injuries of hip joints.

If you do not have contraindications for stretching muscles, then the common effect of these exercises will not wait. All of them, regardless of the type of stretching, are quite simple from the point of view of technology, but are extremely effective due to the gradual increase in the streaming intensity. In each exercise, you must stretch to the limit of the possibilities so that the muscles feel light tension (but not discomfort or severe pain).

Precision Stretching

The stretching training program can be fully built on one of the types of stretching or combined using in one lesson of multiple stretching varieties:

1. Passive Stretching (with partner). Once you take the right position, the partner begins to stretch your muscles. In other words, training passes with your passive participation, you are more inactive in such a lesson. An example of passive stretching - you get up to the wall and stretch forward a straight leg, and your partner begins to carefully lift it as usually as possible.
2. Static Stretching Actively applies when preparing for competitions or championships athletes Class "Profi". Static Static Staticing is designed specifically to complete the workout, as it prevents muscle clips. Thereby allowing you to avoid injuries in the future. The essence of static stretching is simple: take the right position and start stretching the muscles. Having reached the extreme point, it is delayed in it a certain time, and then return to the initial position.
3. Ballistic Stretching: Spring exercises that need to be performed in a shock pace. The amplitude of each movement is maximum. This type of stretching is extremely effective, but is essential. Does not suit naught athletes.
4. Isolated Stretching. Also used exclusively by professionals. It helps to increase muscle spring and their strength. Having reached the right position, it is necessary to hold out in it without assistance, using only the power of a particular muscle group. For example, raised the straightened leg as above and try to keep it in this position recommended time.
5. Dynamic Stretching. Recommended before starting force or cardiography. Promotes weight loss. It assumes active movements (turns of the hull, mahi legs and hands, ripped, lunges, lifting on the socks, running on the spot with a knee raising, etc.), whose amplitude should gradually increase.
6. Stretching with resistance (with partner). Looks like passive stretching. The difference lies in the fact that here you must resist the actions of your partner by increasing the tension in the muscles, encouraging the fiber shrinking even more.

Regardless of the stretching method you choose, it is always necessary to ensure that there is no breathing delays. Breathe dimly, continuously. Watch your feelings. At the first signs of pain, suspend the workout, reduce the load.

Stretching at home - easy!

Exercise stretching especially well in a relaxed home environment, under
favorite music. You do not need to spend money on sports equipment or simulators, on a subscription to the gym and travel around the city.

The main thing is to choose the load. The intensity of the training must comply with your initial training, age and body weight. Stretching is not contraindicated with pregnant women, but in this case the load should be minimal.

Always knew in front of the stretching training - it can be slopes, jumping on the rope, mahs, squats. Sequentially dispel all the muscles, moving from the bottom of the body up.

One of the main rules of home stretch marks is regular. In this, perhaps, one of the main advantages of the simulator room - having a subscription, you will definitely not miss classes. But the houses are very easy to succumb to the temptation, be lazy, to be in front of the TV instead of training. Put in front of yourself a specific goal (lose weight, sit on the twine). With an incentive, it is much easier to do without skips.

What is better to do: Stretching clothes in Stretching

The main requirement for clothing for stretching - it should be well stretching, being durable. Someone prefers tight costumes, and someone, on the contrary, are free. After a few workouts, you can answer the question, what is your personally convenient to do?

Plus, tight shorts and males - you can observe your figure and mark changes in weight, outline forms. Usually, high-quality nylon or spandex prevails as part of the brand clothing for stretching.

Strong Stretching Training

• training do not require much time;
• stretching before training will help prepare the body, after - consolidate the result and avoid injury;
• giving tone muscles;
• bones become stronger, which reduces the risk of fracture or osteoporosis;
• removal of muscle spasms, muscle relaxation, raising the elasticity of fibers;
• the state of the vessels is improved, and with it - both blood circulation;
• the normalization of blood flow helps to increase cellular nutrition, and this is the rejuvenation of the body, improving the intake of oxygen in the brain, stimulating mental abilities, improving immunity, constant cheerfulness;
• moderate stretching helps speed up the recovery after injuries;
• curved posture over time is corrected;
• the subcutaneous fat goes, weight smoothly decreases;
• incredible body flexibility;
• you will always be in shape, and this is a guarantee of good mood;
• stretching is an excellent anti-stress: stretching relaxes not only the muscles, but also the nervous system.

There are contraindications for stretching classes

The benefits of Stretching will definitely not bring if you train with such diseases:

• fractures (available or recently transferred);
• dislocation;
• arthrosis;
• osteoporosis;
• cardiovascular diseases, especially in a sharp period.

It should not be completed with a stretching power training when your muscles are still tense. If they felt pain or tingling in the limbs, an unpleasant burning sensation in the muscles, the crunch was heard - stop the workout.

Women during pregnancy stretching are useful. Of course, provided that they are performed carefully and measured, and the future mother is completely healthy.

It is forbidden to engage in stretching women whose pregnancy passes with complications, there is a risk of premature births or miscarriage. In the gynecological diseases and low placenta from Stretching should also be refused.

Training should consist mostly from the exercises in the positions sitting and lying on the back. You can attach a gymnastic ball. Talking stretching for a lightweight option, the future mother will be able to relax (both physically and morally), improve blood circulation and prepare for childbirth. And in the postpartum period - to correct the shape.

Stretching training program

Your actions before training? That's right - warm-up. Do not forget about it: Heat the fabric is important to avoid injury. We take at least ten minutes to the warm-up. Recognized exercises for heating the muscles are considered to run on the spot (you can on the treadmill) and jumping on the rope.

Only after heating the muscles proceed to stretching training. Your task in each exercise is to stretch the muscles to the maximum (until the sensation of light painfulness of discomfort). At this point you must stay half a minute. The number of repetitions of each program exercise is not less than 4-5. Regularity of training - 2-3 times a week. And here is the exercises themselves.

First Exercise Block - Stretching for Muscles

1. Mahi - for femoral and buttock muscles, popliteal tendons. Stand smoothly, placing your legs on your shoulders width. Holding the right foot straight, give it a little forward. Make it slow oscillatory movements to the right and left, trying to increase the amplitude with each new feather. Hold your back all the time straight. The duration of the exercise is 30-60 seconds for each leg.
2. Flunches in the side - for the inner surface of the hips and the bridge muscle. Stand straight, put on the belt, place your legs in the width of the shoulders. We make a step right - the most deeply. During the loud, the right leg bends in the knee, and the left remains straight. When your body weight is transferred to the right leg, stop and keep in this position, feeling how the muscles of the left hip stretch. Take the initial position and repeat the lunge on the left foot.
3. Cross Mahi legs - for muscles of the back, calf muscles and tendons in the popliteal area. Help keep equilibrium. Stand straight, legs are placed on the width of the shoulders, the hands are stretched in front of them so that the palms "watched" down. Alternately raise your legs up so that your right-hand sock touch the palm of his right hand and vice versa.
4. Fucks + high lift knees - for berged, calf and femoral muscles, popliteal tendons. Without changing the initial posture, put your hands on the back of the back and take a step forward with your left foot as far as possible. Returning back, go back the right leg and raise the left knee extremely up (strive to touch them with your chest). Repeat the lunge on the other leg.

Second block - Stretching spinal muscles

1. Tilt forwards - for spinal muscles and rear thighs. Stand smoothly. Step forward with my left foot and lean to it, keeping smoothly your back. Your task is to reach the left foot palms. The number of repetitions - 6-7 for each leg.
2. Tilt forwards - for spinal muscles and popliteal tendons. Standing smoothly, gossip hands into the castle and put on the back. Go down to the limit while holding the straight back and legs. Repeat 12 times.
3. Tilt forward in the sitting position - for the spine. Sit down to the floor. Legs arrange as wide as possible, bend the knees. Holding the back of smooth, take a breath, and at the exhale we lean forward with the elongated hands. The tilt must be made extremely low - at this point, stay on half a minute. Strive in order to lay the breast on the floor. Repeat 6 times.

Third Block - Stretching Hand Muscles

1. The first exercise is known as the "Circul" - for the whole shoulder belt. Stand smoothly, straight arms are on the sides and lift to the shoulder level. And now rotate them forward, gradually increasing the radius of the scope and the frequency of rotation. Repeat 10 times. After that, make as many torque movements, but already back.
2. Mahi hands with crossing ("scissors") - to lengthen the muscle flexors. Standing straight, pull your hands forward and lift to the shoulder level. At the same time, the machine with hands left-right on the principle of scissors so that one hand turns out to be over the other and vice versa. Perform within a minute.
3. Hand assignment for the head - to strengthen the muscles of the extensors. Raise your left hand, bent in the elbow, above your head. Right hand take the left hand in the area below the elbow. Start pulling your left hand back to the moment when your triceps will be sufficiently tense. Love in such a pose half a minute and return to the initial position. Repeat, changing hands.

Fourth Exercise Block - Stretching Press Muscles

1. The first exercise will help stretch the breast and press muscles. Going to the floor of the stomach, legs raise over the buttocks, bend the knees. Carefully burn the spine, while your hands should be taken for the ankle. Strive for the maximum deflection of the spine: your heels will reach on the buttocks, and contact with the floor should only be in the abdomen.
2. We train oblique and front muscles, spine. Stand smoothly, holding legs at a width distance of your shoulders. Hands straighten and raise over your head, your fingers should be woven, and the palm "Watch" up. Strain the buttocks and the press. Make a slope to the right, holding a smooth back. Candle as low as possible, hold on to half a minute and climb. Repeat the slope in the opposite direction.
3. Turns in the sitting position - for stretching the muscles of the press and back. Sitting on the chair back to his back, press the feet to the floor. Turn the housing in one direction by parallel to the hands for the back of the chair. Strain the press. Hold the body in this position up to 20 seconds and take the starting position. Gradually increase the amplitude of each turn. Make a similar turn to the other side. To begin with - 5 turns per side.

Fifth block - Stretching-training of breast muscles

1. Bridge - to strengthen the chest muscles and workout the hips. Going to the floor with your back. The knees bend at right angles, the heels move as close to the buttocks as close as possible. We make the rise of the hips - as high as your physical training will allow. At the same time, the forearms need to be kept pressed to the floor. Shoulders at the time of the rise will slide a little - do not let it. Once at the point of maximum lift five times breathe deeply and exhale, then go down down.
2. We turn to the exercise not only to stretch the chest muscles, but also to improve balancing. Stand smoothly. We do the following: the tilt forward with a support on the right hand, which should be about half a meter from your stop. Now you need to take back the left leg, and the left hand slowly lift up (as if it is to reach it to the ceiling). Doing all this, your housing will slowly turn on the left. Look down. Thus, your equilibrium will depend on the stability of the right leg and right hand. Make five breaths and return to the initial posture. Repeat the reference limbs with the change.
3. And finishing our today's stretching training exercises. Become on your knees. We strain the press. Hands take back and put on the lower back (the fingers are directed strictly down). Slowly throw the head and wound the body back, trying to reduce the blades. After it is extremely possible, breathe deeply five times, and take the initial posture.

Video lesson on stretching for beginners at home

In conclusion, we offer newbies a video allowance for Stretching:

Let this kind of training will reveal the new features of your body, will strengthen the health and strength of the Spirit, will give harmony, will become the key to your longevity and youth!

And a few more video lessons on Stretching for beginners at home

Hi, my readers! We all have already heard many times that there are 2 types of training - power and cardio. Each of them has its advantages, restrictions and results. But rarely, who recalls that body flexibility is also needed for harmonious physical development. You say "Why?" And most likely think that the exercises for body flexibility for beginners are still difficult and you do not need it. But today I will try to convince you.

The famous Bruce whether once said: "Even the strongest tree is easier to break, than bamboo or willow shoots, bending in the wind." No matter how much you have dealt with a power training, not and not, you will not be able to achieve elegance and smooth movements without flexibility.

In addition, it is also useful and the fact that:

1. Helps
2. Improves the blood supply to muscles and launches reducing processes
3. Develops coordination and endurance
4. It has a positive effect on the muscles of the back and spine.

Well, in the end, remember how many jokes intended for men on the Internet, depicting the photos of well-bending girls. Many men in their fantasies allow themselves to dream that their companion of life has a wonderful stretching.

Myths about stretching

Myth 1. Need congenital deposits. Of course, for professional athletes, they must be, but if you do not plan to perform in the circus, then your musculature is quite ready to perform simple trainings complexes. And every time you will feel that you get to bend a little more.

Myth 2. To engage in such workouts you need from childhood, and they are definitely not available after 30. Yes, children are simpler, they really have a great mobility of the joints. But the advantage of stretching is just that it can be done at any age. Just to do it gradually, not trying.

Myth 3. Exercises for flexibility is always pain. Also erroneous opinion. Before pain, it is impossible to bring in any case, it is necessary to stretch to the status of the voltage.

Myth 4. Such a training will not give. Perhaps the effect will not be so pronounced, as in the case of carding, but such a training is a physical activity, because the energy is spent during its execution, and the body works. So calories are also spent.

Such different training

Varieties of training for stretching a whole bunch. But generally allocate only 2 types of stretching trainings.

Dynamic, with the performance of various amplitude movements (moving, focate). With each movement, the amplitude should increase due to inertia. Contraindicated for beginners, as pretty hurt.

Static. It is from him to start training. No sharp jerks are performed. It is necessary to stretch the muscles and fix in this position from 20-30 seconds to minute. Thus, the smooth operation of the muscles occurs. In turn, static exercises can be divided into active (independent occupation, stretching occurs under the weight of its own body) and passive (when the coach helps).

No matter how it seemed unreal and complicated, but the classes for flexibility are available at home. Should only follow

• Be sure to warm up before occupation. The body needs to warm up, and prepare waste paper. Run in a calm pace for 5-7 minutes and perform simple slopes, squats and maugh
• Avoid sharpness. Remember, you are not on school physical education. All movements must be smooth. Feel how your body works
• Do not do anything through pain. Status status, overcoming is normal, but there is no pain. Pain may result in injury and tissue rupture
• Do regularly. Otherwise, your joints will lose mobility again.
• Do not wait for the colossal results from stretching in 2 weeks. Here the main thing is not speed, but the quality of execution. For example, only after 3-4 months of regular sessions, you can sit on the twine
• After 1.5-2 months of completing the same exercise, your muscles begin to get used to the load. Try to complicate it or start performing another complex.
• Consult with the coach before starting training. If you do not want to do this, at least watch detailed videos on the Internet and study in pictures, which muscles should work during the fulfillment of a particular training.

Exercises for beginners

The introductory part passed. Now you are ready to start training. Below I will give a few simple exercises from which you can make a good training.

• Exercise for the back "kitty". Standing on all fours smoothly. Innek your back up, then also smoothly get it down. Fix each end position

Tyanka buttocks

Going to the back, one leg is left to bent in the knee, and the second pull to the chest keeping it the most direct.

Sit on the floor, bend one leg, try to lean forward to the second leg.

Ilicor muscles

Standing, make one foot fall forward and bend it in the knee. Watch the stops to be pressed to the floor.

Front surface of the hip

Standing, bend one leg in the knee clasped her hand, pull up the leg to the buttock.

Rib cage

• Couple hands in the castle behind the back and lift the castle up
• Standing, back smoothly, lift your hands up in the castle and pull

Side surface of the hip

From the situation sitting, bend one leg in the knee, the second to take away to the side. Make a slope of the lobby.

Press

Lying on the stomach, pour your hands into the floor and lift the top of the case.

For the first classes of these exercises will be quite enough. Gradually, you need to increase the amplitude, load and introduce more complex stretching. And do not forget: no sharp movements! Throughout the lesson, control the breath, it should be even and deep. You should enjoy your actions, then you will be not only in excellent physical form, but also in psychological!

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In this article, I want to tell about how useful stretching exercises for beginners of athletes, which they happen, as well as bring some stretching options for all major muscle groups. When we are told: "We must do stretch", questions arise: why do you need to make a stretch? How to do it right, and how long in time? Stretching before training or after? Let's figure out.

Why do you need to do stretching exercises?

What are good stretching exercises for beginners? They improve the blood flow in the muscles, which is why the latter receive more oxygen and nutrients. Stretching contribute to the development of flexibility and increase the mobility of the joints, which is especially important, because With age, this mobility is lost. I would say for beginners who have muscles and joints are not designed, stretching is critical.

But even hardened stretching athletes can save from various chronic pains, especially if an athlete in years. That is why there are so popular yoga complexes, for thousands of years helping people to maintain flexibility and mobility at any age.

But for us now the most important thing is that: stretching exercises help the restoration of the muscles after training.

How it works?

In the process of any training, your muscles are reduced (shorten), and at its end they remain compressed. You can assume that your body does not know that you have completed training, and just in case supports them in working condition. After some time, the muscles begin to return to its original state, and only after that the processes of their recovery and growth are launched. Time spent on full "natural" muscle stretching can reach several days!

This time can be significantly reduced if it is purposefully performing stretching exercises. The same athletes who do not exercise stretching themselves tighten the restoration of their muscles, and therefore worsen the results of their training.

Moreover, if you regularly train, but do not stretch, the shortened state of the muscles becomes natural for you. What does this lead to? You will be clumsy and compound. It is possible to compare with trying to wear jeans for size less - it seems to be not much hudded, but also go to them as wounded in one place.

Casual, squeezed muscles cannot be strong. Muscle growth occurs after their reduction, destruction and recovery? So where to decline to the muscles that are already reduced almost to the maximum.

Methods for performing stretching

There are several ways to stretch the muscles.

Static method

Very simple and effective, and it is usually implied by speaking about stretching. You stretch the muscle until it is tolerant, and remain in this position 10-20 seconds. There is no longer no sense - the muscles simply do not have time to stretch.

Dynamic method

You stretch the muscle, committing rhythmic movements and gradually increasing the amplitude of the movement. However, in contrast to the static method, the dynamic is unsafe, because When applied without proper training and knowledge there is a way to get microtraums (despite the fact that you have already received microtransmissions during training). If you do not do martial arts, then you will not use a dynamic stretching.

I will give a simple example. For static stretching of the chest muscles, you must maximize the hands of your hands on the way with the palms forward and find a way to fix their position for a while (if you are doing at home, then it's convenient to make such a stretching, holding your hands for the shoals of the door loop). For dynamic stretching, you will need to rhythmically breed your hands to the sides, trying to dissolve them more and more. If you do not go into subtleties, then the dynamic stretching method is similar to the morning exercise.

Passive method

Everything is simple - you are lying in a relaxed state, and your muscles stretches the sports doctor, a massage therapist or other specials about the same way as you do it yourself in a static method. But, you know, this method is not available to everyone. Of course, you can use the help of a friend or training partner, but it is necessary to approach it as much as possible.

What stretching exercises differ from the warm-up?

I personally know people who configure stretching with a warm-up. Meanwhile, these are completely different things.

The warm-up is performed before the main workout, its goal is to heat the muscles and prepare a cardiovascular system to load.

Stretching is performed after training and contributes to the restoration of the muscles.

The warm-up straining muscles, and stretching relaxes.

There are exceptions when stretching is useful not only after training, but also to it. In the case of training for flexibility (yoga, pilates), stretching is needed before class. Many respond to the benefits of stretch marks before running. But if you are engaged in strength training, then the stretching exercises before the main complex will only prevent: you need to activate the muscles, and not relax them.

Complete stretching can take a long time, and I advise you to stretch only those muscles that you have involved in training. Do not forget that we make a static stretching, the duration of each of the movements of which should be at least 10 seconds (and better).

Several useful tips:

• Hold in each position 10-20 seconds.
• During the execution of movements breathe deeply.
• Watch for fixing postures, do not allow swinging or sharp movements.
• Stretching should not be painful! Many believe that it is necessary to draw to pain, but this is an erroneous opinion.
• Tensile first large muscle groups - legs, chest, back, and then go to the rest.

There are different exercises for a stretching for beginners or experienced athletes, and here I will give the simplest but effective of them. By performing these stretching exercises, you can relax all major muscle groups.

Ion muscles. Make a lunge one foot and bend it in your knee so that the muscles on the other foot stretched as much as possible. Make sure that during the stretching feet of the foot did not break away from the floor.

Doublebing the muscles of the thigh, butorous muscles. Sit down on one leg slightly, while pulling the second forward, sock looks up. Ideally, this exercise is running sitting - you put one bend one bent foot under the buttocks, the second most straightened and pull to it.

Quadricepsy. Standing on one leg, graze the foot of the second from behind and gently pull it up to the buttocks.

Press side muscles, partially hands muscles. Pull your hand over your head, and then slow down to lower it, without bending.

Delta, biceps, breast muscles. Fold the brushes in the castle behind the back and slowly raise the hands up, stretching them.

Rhombid and widest muscles of the back, muscles of the hands. Raise your hand up, bend it in the elbow so that the brush lay on the opposite shoulder or the blade, and pull it with the second hand to the head.

Breast muscles, muscles hands. Raise your hands up, fold the brush in the castle and stretch.

Breast muscles, delta, muscles hands. Divide hands on the sides, palm look forward. Slowly assigned arms back, stretching muscles. It is convenient to do this exercise, "provisive" in the doorway.

Bony abdominal muscles, buttock muscles. Sit on the floor, stretching one leg forward, and the second perch over it and bend in the knee. Gently pull the bent foot to the chest.

Button and calf muscles, muscles of the back of the thigh, loin. Sit on the floor, bend one leg in the knee, and straighten the second. Now try to reach your fingertips elongated.

Muscles hip. Sit on the floor, bend your legs in your knees so that the stops touches each other. Relax your legs and you will feel how the leg muscles are stretched. To improve the stretching, you can neatly press on your knees or slightly squeeze the housing forward.

Lesnas, buttock muscles. Going to your back, bend your legs and graze them with your hands behind your knees, and then pull to yourself.

I hope the above stretching exercises for beginners will help you.