What does stretching give, the rules of execution and a set of exercises * Run

Simple stretching exercises have been known since physical education lessons. Most of the beginner athletes prefer not to spend the extra 20 minutes in the gym, not really understanding how much good stretching is beneficial for the whole body.

This is one of the types of gymnastics that gives you a chance to develop a harmonious body with beautiful reliefs and correct posture.

Stretching - what gives?

Stretching exercises, also called stretching, are designed to develop joint flexibility and improve their mobility. Regular exercises will help develop all muscle groups, relieve tension, restore lightness, flexibility, and agility to the body. But this is not all the benefit! What exactly does stretching give and is it so important?

Improving muscle blood flow

Active movements with a large amplitude stimulate blood flow to the muscles and internal organs. Oxygenated blood transports nutrients faster, and decomposition products are removed faster, including lactic acid. Stretching makes it easier for athletes to recover from injuries and sprains.

Acquiring a charge of cheerfulness

Active exercise and a positive attitude towards future results help relieve stress and pain after a hard workout. If the workout is productive, and the results do not cease to please, then the internal energy reserve will increase.

Constant classes will not be a burden, everyday tasks will be easier, and there will be a desire to study even more.

Suspension of the process of muscle atrophy

In adulthood, the most common causes of injury are impaired flexibility and joint mobility. To prevent this, you need to regularly stretch, increasing the load. It is imperative to do stretching after exercise in order to stretch muscle fibers and keep your body in good shape for a long time.

Preventing injury

It is no secret that after training the muscles become not only strong and prominent, but also elastic. Regular stretching will help develop flexibility and joint mobility. Even an unsuccessful fall or a sharp lift of weights will pass without ligament ruptures and joint dislocations.

A sense of balance, improved flexibility

Static stretching develops coordination, helps to feel your body, to learn how to control it. An increase in muscle elasticity gives the body a feeling of lightness, movements become graceful, smooth, precise.

Also, there is new potential for indoor training, while running it becomes easier to overcome mountainous terrain or a dirt road.

Genitourinary health, improved libido

Most of the sports load involves the press, the pelvic muscles. Measured breathing, static exercises with a load on the lower body stimulate blood flow to the pelvic organs, and increase libido. This will help to avoid problems not only in the intimate sphere, but also to improve the genitourinary system.

Fat burning effect

If there are those left who think that static exercises do not bring any effect, then they are deeply mistaken. A properly structured stretching session gives an even load on the whole body. Although from the outside it does not look like an active fat burning activity, more than half of the exercises will not be suitable for a beginner.

Smooth breathing, long-term fixation in one position helps burn as many calories as Pilates, jogging and yoga.

Improved mood, tone and self-esteem

A harmoniously folded body, which will be appreciated by others, will become a pleasant bonus from regular stretching. It will no longer be a shame to undress on the beach, in the gym or just in the summer. On the contrary, a toned figure, pleasant relief, light movements guarantee a stream of compliments.

Stretching is especially useful for women after childbirth: it will help tighten loose skin and quickly return to its previous shape. Stressful situations will pass easier, the body will no longer malfunction with a sharp increase in load, the hormonal background will stabilize.

How to do stretching correctly?

Before you start performing a set of exercises, you need to familiarize yourself with the rules, breaking which you will not be able to achieve a lasting positive result:

Stretching is done on heated muscles, that is, after the main workout. This is especially true for strength training, running, fitness.
There is no need to strain the muscles, pull them with the utmost amplitude. This will not achieve the fastest result, but injuries are 100%.
In one position, you need to linger for about a minute. For beginners, the time can be reduced by a third, but you need to strive for a minute in each pose.
Focus on sensations. If there is a crunch, sharp pain, convulsions, then it is necessary to urgently interrupt classes.
Give an even load to each muscle group. You should not do 5 reps on the right leg, and 3. It is better to revise the program and adjust it to suit your capabilities.
If stretching takes a separate place in the schedule of classes, then a full workout should not be less than 40-50 minutes. In the case when it's just a few exercises for flexibility after strength training, then the time is reduced to 20 minutes.
You need to warm up the body from top to bottom: first the neck, shoulders, arms, then the press, and at the very end - the legs.

A set of stretching exercises

Cervical stretch

Exercise 1.

It is comfortable to stand up, clasp your head with your left hand so that your fingers touch your right ear.
Pull your head to the right, lock in position for 15 seconds.
Change hand, doing the same thing, only now the left hand touches the right ear.
Repeat 2 times for each side.

Exercise 2.

Standing, fold your hands into the lock at the back of your head.
Tilt your head forward slightly so that your chin reaches your chest.
It is necessary to give a load to the posterior cervical region, to feel how the muscles are straining.
Linger 15 sec

Stretching the arms and shoulder girdle

Exercise 1

Put your feet shoulder-width apart, raise your left hand up.
With your right hand, take the elbow with your left and gently tilt your torso to the right to feel the tension in your shoulders.
Fix in this position for 20 - 30 seconds.
Repeat for the other hand.

Exercise 2

Feet shoulder-width apart, hands behind the back are locked in a lock.
Lean forward with a straight back and bent knees, while bringing your arms up.
Fix at the bottom for 15 seconds, then return to the starting position.
Repeat 3-5 times.
This exercise gives a full load on the back, shoulders, joints. It is necessary to do it without sudden jerks, the back should always remain straight.

Exercise # 3

Stand so that your knees and palms rest on the floor.
Bend your back in an arc, fix for 10-15 seconds. Breathing should remain even.
Straighten your back, rest for 10 seconds.
Repeat up to 10 sets.

Stretching for the press

Exercise 1

Lie with your stomach down, legs straight along the body.
Bend your arms at an angle of 90.
Smoothly rise up until you feel a strong tension in the abdominal muscles.
Hold for 30 seconds in the maximum possible position, rest for 10 seconds.
Repeat up to 10 times, depending on the level of fitness.

Exercise 2

Kneel on the mat, raise your hands up.
Smoothly bend back to the maximum possible amplitude.
Hold for 10-15 seconds to feel how all the muscles of the press and back work.
Return to the previous position. Repeat up to 5-8 times.

Stretching for legs

Exercise 1

Lie on your stomach, relax, bend your legs so that the heels are close to the buttocks.
Tear the right leg off the floor and pull the knee to the shoulders without sudden jerks.
When the knee is as close to the chin as possible, linger for 20 seconds.
Repeat the same sequence for the left leg.

Exercise 2

Stand up straight. Bend your left knee and pull your heel to your buttock.
The other hand can be balanced so as not to fall.
In this position, it is necessary to linger for up to 20-30 seconds.
To put more stress on the front of the thigh, you can slightly pull the pelvis forward.
Do the same with the other leg. Repeat 5 times.

Exercise # 3

Sitting on the floor, connect your heels, press them firmly to the floor.
The palms are tightly wrapped around the feet, and the elbows rest on the knees.
Keeping your back straight, lean forward slightly and at the same time press on your knees with your elbows.
If possible, linger for 30-40 seconds to give a strong load on the back, inner thigh.
Reps should be done based on the level of physical fitness.

Exercise 4

It is comfortable to sit on the floor, back is straight, legs are extended forward.
Slowly bending over, try to get your socks with your fingertips, and if possible, grab your feet.
Linger in the pose for 15-20 seconds, but no more than a minute, return to the starting position.
Repeat up to 5 times.

Exercise 5

Stand on the mat, put your feet together, your back is straight.
Smoothly lower forward until your toes touch your socks.
Freeze for 30 sec. Repeat as desired.
Exercise provides an excellent load for the largest muscle groups.

Exercise 6

Sitting on the floor, spread your legs as far apart as possible.
With springy movements, try to reach the toe of the right leg.
During the bend, the knee should be slightly bent, the torso turned so that the right knee is at the level of the center of the chest.
Change leg and repeat all the same.
Repeat 10 tilts for each leg.

Stretching is a unique key to excellent physical shape, which gives an advantage in sports, increases self-confidence and strength, which will be a significant plus in relations with others.

In addition to its beautiful appearance, it has a beneficial effect on maintaining the proper functioning of internal organs, helps to expand the range of motion, and diversify the training process. A beautiful, flexible body, movable joints will preserve youth for a long time, and an incredible charge of vivacity gives strength to new sports achievements.