When playing sports at home, novice fitness enthusiasts often forget about stretching. Some do not even know about its benefits and necessity, although it is no worse than strength and cardio training to strengthen the body and increase endurance.
- Benefits of Stretching
- Types of Stretch Marks
- Psychological and physical preparation
- Frequency of lessons and the best time for training (before or after training)
- Muscle warming
- Key Beginner Tips
- A set of exercises for beginners
- Exercise “Kitty”
- Buttocks stretching exercise
- Stretching the calf muscles
- Stretching the anterior thigh
- Chest Stretch Exercise
- Stretching the lateral thigh
- Stretching the abdominals
- Core exercises
- Neck muscles
- Pectoral muscles
- Hands and wrists
- Back surface of the legs
- Groin and inner thighs
- Back of thighs
- Types of Twine
- Features of the exercise, depending on age and gender
- Stretching Video
Benefits of Stretching
It is inherent in nature that the human body is aging – the amplitude of joint movements is reduced, muscle fibers are reduced, ligaments are strained. With a sedentary lifestyle, these processes are accelerated. Therefore, stretching is necessary for everyone, regardless of physical fitness and age, as this is a great way to maintain health throughout the body.
The benefits of regular simple stretching exercises:
- Flexibility and plastic develop, and the elasticity of muscle fibers increases.
- Stretching promotes rapid muscle recovery and stress relief after strength training.
- Blood circulation in the body improves.
- The joints are strengthened, and the amplitude of their movements increases.
- Coordination and endurance develop.
- Risk of injury is reduced.
Moderate stretching is necessary for everyone, but still it has contraindications:
- recent injuries (fractures, dislocations, sprains);
- cardiovascular diseases;
- arthrosis, osteoporosis;
- inflammatory processes in the muscles and joints;
As for pregnant girls, you can start or continue stretching exercises only after consulting a doctor.
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Types of Stretch Marks
Stretching can be both independent and an additional type of physical activity. Therefore, its varieties differ in intensity, smoothness and amplitude of movements.
According to the principles of action, these types of stretch marks are distinguished:
Such a stretch involves active and rhythmic movements that allow the muscles to increase tension. With each training, the amplitude of movements increases and the pace increases, which makes the body more resilient and flexible.
In fitness, dynamic stretching is used:
- for muscle training before strength training;
- as an additional separate training.
Stretching this variety is great for beginners. At home, doing exercises is quite simple. To do this, you need to take a position in which muscle tension will be felt, and stay in it for 15-30 seconds.
Static stretching is performed to complete training with weights in order to relax the muscles and remove hypertonicity from them.
For beginners, this is the most inappropriate type of stretch, since movements with a wide amplitude are performed. Often used in dance and ballet.
Additionally, 2 types of static stretching are distinguished:
Active . It is carried out independently without outside help. You can hold on to a support, stretch out on the Swedish wall, actively engage your hands – push them on your knees or elbows.
- Passive . It is done with a partner – a trainer, instructor or assistant. The athlete himself takes the necessary position, relaxes, and the partner makes efforts.
Psychological and physical preparation
Stretching at home for beginners requires the right attitude. It is important to understand that there will be no quick results, therefore, for their speedy onset, you do not need to exhaust yourself with painful training from the first day.
- In order to monitor your progress, it is recommended to keep a diary in which you can register the exercises performed, time and results of training. This will help to realize that tomorrow will be better yesterday.
- Stretching exercises require physical fitness. And here we are not talking about sports achievements, but about warming up the muscles.
- If stretching is an independent workout, then the day before you need to warm up the muscles and joints. Firstly, it will improve blood circulation, and secondly, it will prepare the body.
- The easiest way is to make smooth and soft circular movements of all joints: 15 repetitions in each direction.
- You can replace the warm-up with a light cardio: running, jumping, stepper, bicycle.
Frequency of lessons and the best time for training (before or after training)
The duration of stretching classes depends on the chosen sport:
- Gymnastics, yoga and dancing requires a preliminary stretching, so it is performed before training. It prepares joints and muscles for stress.
- Strength training should end with a stretch. It will relieve tension in the muscles, allow them to return to their normal position and speed up the process of their recovery.
- If the goal of stretching is to develop flexibility and the desire to sit on the twine, then dynamic stretching is carried out as a separate training.
Stretching requires regular exercise, but muscles need at least one day to rest. For the most effective result, it is recommended to stretch from 4 to 7 times a week (but not more than once a day).
Training less than 3 times a week will not give a visible result, and muscles with rare exercises will not be able to “remember” the level of tension.
The main rule of stretching is to do it on heated muscles. This is necessary for two reasons: to reduce the risk of injury and increase the effectiveness of training.
At home, preparatory stretching exercises for beginners should also not be neglected. They should be done from top to bottom: from the neck to the ankles.
- Smooth neck bends and turns to the sides, forward and backward.
- Circular movements in both directions for the shoulders.
- To study the pectoral muscles – swing your arms to the sides.
- Circular movements of the body (the pelvis remains stationary).
- For the preparation of the spine and back muscles – torso back and forth.
- For hip joints – swings to the sides with legs bent at the knees.
- Lunges, shallow squats for working out the muscles of the legs.
- Circular movements with legs and feet to warm up the knees and ankle.
Key Beginner Tips
Stretching is physical activity on the whole body. Here, as with any other workouts, it is important to adhere to certain rules and recommendations:
- Stretching is done only on a hot body, so a 15-minute warm-up is required.
- Breathing should not be intermittent.
- Even in dynamic stretching, the movements are smooth without jerking, sharp bends and swings. In a static workout, exercises are performed on relaxed muscles.
- Start with light loads, gradually increasing the time and intensity of muscle tension.
- During stretching, muscle tension and moderate pain should be felt. Sharp acute pain is an alarming sign, after which you need to stop the session.
- You need to start with a short muscle tension time of 15-20 seconds and gradually bring it to 1 minute.
- During the workout, the body looks as natural as possible – no curves tilting the back, moving the knees back and to the side.
- You need to stretch symmetrically. For example, 15 repetitions of 20 seconds on both the right and left foot.
A set of exercises for beginners
Stretching for beginners includes simple exercises that you can perform at home. They are safe and easy in terms of technology, so they will suit absolutely everyone regardless of the level of physical fitness. Repeat exercises symmetrically, that is, on both legs and arms.
- It is performed standing on all fours.
- It is necessary to round the spine and lower your head down, stay in this position, but continue to breathe.
- Then bend down the lower back, and with the tip of the nose reach up.
Buttocks stretching exercise
- Performed lying on the floor.
- On inspiration, it is necessary to press a bent leg to the chest.
- To make the buttock feel tension, pull the toe forward. As you exhale, lower your leg.
- Then you can wrap your arms around the ankle and try to straighten your leg.
Stretching the calf muscles
- Can be done near a wall or support.
- Stand facing her at a distance of 15’7 – 23’6 inch.
- Focus on the hands and tilt the body, the calves immediately appear tension.
- Runtime for beginners varies from 15-20 seconds.
Stretching the anterior thigh
- Grasp the support (wall or back of the chair).
- Raise the right leg and point its toe to the buttock.
- To cause tension, hold the ankle in your hand and pull the foot up.
Chest Stretch Exercise
- To do this, you need to stand in the doorway.
- Bring one hand at right angles to the elbow joint, turning the palm forward, lean your forearm on the door jamb.
- That there was a tension in the muscles of the chest, you need back. It is important that the arm remains motionless.
Stretching the lateral thigh
- Performed sitting on a rug.
- She leg lies on the floor and laid aside, the toe is directed upwards. The other is angled at the knee and turned toe to the center.
- Reach for one and the other leg in turn.
Stretching the abdominals
- Emphasis on the knees, on inspiration, tilt the body back and lock in this position for a few seconds.
- Even breathing is especially important, it will help to concentrate on the muscles and relax them.
- The press immediately feels tension and tension. At the exit you need to straighten up.
After the body gets used to simple loads, you can proceed to a more serious set of exercises.
Exercises can be performed standing or sitting with a flat back:
- Throw your right hand over your head on the left side. Gently tilt the neck to the left side, palm slightly press on the head to increase the amplitude. Then make the slopes to the right.
- Palms on the back of the head. Tilt your neck forward and stretch your chin towards your chest. Hands to increase muscle tension.
- Put your fingertips over your shoulders. The elbows are turned to the sides, shoulders parallel to the floor. Make circular motions with maximum amplitude.
- Raise the right right hand above the head and take it to the opposite side behind the ear. With your left hand, grab the right elbow and pull even more.
- Standing straight, raise your arms to the sides. Bring them at chest level so that one goes on top of the other. Then part them and repeat the exercise so that the other hand is on top.
- To stand in front of the doorway and rest your hands bent at the elbows in the door frame. Gently lower the housing into the empty space.
Hands and wrists
- Raise up one hand and behind the head to bring it at an acute angle in the elbow. Fingers reach down, helping yourself with the other hand.
- Kneel on the floor. Lean on the palm of your hand, but at the same time turning your fingers to yourself. Elbows, straight, back retains a natural deflection, and shins completely lie on the surface.
- Lie down on the floor with your stomach, rise on straight arms. The chest and head must be pulled up so that tension arises in the area of the press. At this time, the lower back bends down.
- Sit on a chair, bring your hands behind your head. Lean first one way (elbow down), then the other.
- To stand in front of a support and throw a leg on it. Bend it slightly and stretch forward. To increase the tension, you can push your hands on the thigh.
- Sit on the floor and spread your legs as wide as possible. Alternately tilt the body and reach with your hands to one leg, to the other and to the center.
Back surface of the legs
- Sit on the floor, legs in front of you, hips closed, socks looking up. Fingers need to reach for the socks, tilting the body, while the back remains straight. At first, the knees can be slightly bent.
- Get up straight. Take a step of maximum length and bend the leg at the knee. Leave the second in place and do not tear the heel off the floor. In this position, the body must be lowered as far as possible so that the groin is as low as possible. Hold for a few seconds.
Groin and inner thighs
- Sit on a soft surface on your knees. Tilt the housing forward and lean on your hands. Gently move the knees to the sides until tension occurs in the groin.
- Stand in a wide rack, slightly deploy socks. Lunge on one leg and go to the maximum body down. To enhance the effect, you can press on the thigh of the leading leg and make springing movements.
Back of thighs
- Standing straight, stretch your left leg forward and pull the toe up. Right take a small step back and bring her to the knee. The hips are closed, hands on the belt. To create tension, tilt the body forward, pull the toe up.
- Sit on the floor, legs in front of you. Bend the right and turn the knee to the floor. Tilt the body to the left leg and pull the toe up and slightly towards yourself. It is important that the back remains flat, so the leg can be slightly bent.
- To lunge on the right leg, left knee completely lower to the floor. With your left hand, grab the same ankle and pull the sock to the buttock.
- Lie on your stomach and bend your knees. Lift the chest, reach with your toes to the buttocks and help yourself with your hands, pressing on the forefoot. The elbows are looking straight up.
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- Standing right in front of the bench, put one foot on it and make a usual lunge. The knee of the hind leg tends to lower so that the buttocks fall below the front leg.
- Lying on the rug, bend one leg at the knee and bring it over the other. Try to touch the knee of the floor, and the body should not be torn off the surface.
- Sit on the floor. Leave one leg straight, bend the other at the knee joint and lift up on yourself. Helping hands, rotate this foot in the ankle in one direction and the other.
- Sit down on the mat and sit comfortably, bring one foot in the knee and turn the foot on yourself. Bend over to a smooth leg and with the other hand take her foot and start pulling inward.
Types of Twine
Beginners who have tried their hand at stretching, over time, want to sit on the twine at home. This is possible with regular classes.
In general, two main types of twine can be distinguished:
- Longitudinal twine – legs are spread apart from each other, the pelvis is turned forward, the knees are looking up.
- Transverse twine – legs spread apart back and forth depending on which side the body is turned. The knees maintain their natural position: on the front leg looks up (not to the side), on the back – to the floor.
Depending on the angle, the twine is classic (legs form an angle of 180 °) and sagging (performed on supports, so that the angle is more than 180 °).
Features of the exercise, depending on age and gender
Stretching is good for everyone, but factors such as gender and age can affect the speed at which success is achieved. In women, the connective tissue of the muscles is more elastic than in men, so they will respond faster to training. The same applies to the structure of the pelvis, in girls it allows you to perform exercises with greater amplitude.
As for age, it is much easier and easier for children and young people to stretch than for older people, especially those who have no training. Flexibility is largely dependent on genetics, so you must rely on your own feelings when doing stretching exercises. The main thing is not to stop, but not to rush.
Stretching at home is real. Beginners with minimal training can perform the simplest exercises, which after a few weeks of regular training will give the first results.
Stretching for beginners at home:
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