A few hours behind the wheel and almost all day - at the computer. A familiar graph. But at the same time, we are still surprised that the body does not bend, the head does not turn almost, and the back breaks, despite the youth documented in the passport. What to do? Find some time for exercises aimed at stretching the body. What are the bonuses for your efforts? First of all, health. And more self-confidence, because the flexible body is very beautiful and very effective.
COMMENTARY OF THE SPECIALIST
Svetlana Pazyuk, coordinator of group programs of the sports club "Oceania".
Flex - training, aimed at improving flexibility and stretching. It allows you to harmoniously work out all groups of muscles, involving also in this work joints and ligaments, to achieve greater amplitude of movements. It is no coincidence that they say: while the spine is flexible, the body is young. So, the greater the amplitude of movements, the longer our youth lasts.
At the same time, the lack of movement provokes the emergence of very serious health problems. In particular, this is one of the reasons for the deposition of salts: the blood circulation decreases, and the joints become "wooden". Unfortunately, many people know such a feeling, making a person vulnerable, incapable of active action, depriving them of the opportunity to live fully and comfortably.
Flex is also useful for those who often experience stress. The fact is that during psychological or physical stress the muscles of the collar zone are in tension, in hypertonia. As a result, blood supply is disrupted, there is an oxygen deficiency of the brain. The result is constant fatigue, headaches, irritability, meteorological dependence. Finally, a violation of the blood supply is one of the factors that can provoke the onset of osteochondrosis of the cervical spine.
A separate recommendation for flex classes is active strength training. Unfortunately, those who prefer to work on the simulators, often neglect the stretching exercises. Meanwhile, it is no accident that any training is recommended to be finished with stretching - special exercises aimed at reducing excessive muscle tone and relaxing the muscles involved in this training.
The main principle of fitness is the harmonious development of man: the improvement, preservation and restoration of health. Consequently, the load must be balanced, developing strength, endurance, flexibility, coordination. Do not engage in one direction to the detriment of the rest, if we plan to strengthen health. Strength exercises keep the muscles in a constant tone and strain the ligaments.
As a result, the muscles become even more enserced, the ligaments lose elasticity, the amplitude of movements decreases. At the same time, the effect of flex on the ligaments can be compared to the effect of massage sv, it allows the ligaments to relax. And if you do not engage in regular stretching, then one day during training you can injure the ligaments, for which such tension is a very significant stress.
There are various methods of flex learning: it can be active and passive stretching. Active option - the use of springing movements, swings, there is a load on the muscles, a wide range of movements. This training requires a dynamic warm-up: you must always warm up your muscles.
Passive technique, unlike active, is non-traumatic and suitable for those who do not have special training. This style of training is especially relevant for men, since their coordination is often less developed than in women. This method requires a sensible approach, involving emotions. It is necessary to concentrate on breathing: this way it will be possible to relax the muscles and remove the pain. If the breath is delayed, then the muscles are tense. Flex teaches you to relax, feel your muscles. That's why in each position you should stay for a long time - a minute and a half to wait for relaxation. Only after this we begin to stretch the muscle. It is important that a person understands that during the lesson, nothing threatens him, all exercises are performed in a slow rhythm and in a calm atmosphere. No sudden movements and distractions during training.
Passive stretching allows you to learn to relax and restore strength faster, more economically.
Those who do not know how to do this often have problems with sleep and rest.
What training mode can be considered optimal? The answer depends on the task. If there is a purpose to sit on the twine, then it is necessary to include daily activities in the morning and evening in the personal schedule. If it is a question of health practice, then it is enough to train two or three times a week. When muscle loads increase, it is necessary to compensate for the increased load with additional stretching exercises. Lesson on flex lasts thirty minutes and is a good addition to other training.
Begin classes preferably under the guidance of a coach: a specialist's supervision guarantees high efficiency and no injuries. The trainer will give individual recommendations in view of age, chronic diseases, general health, joints and ligaments, and the level of physical fitness. He will not only pick up a set of exercises and determine the permissible intensity of activities, but also explain what feelings should be during the exercise and what movements in each specific case are undesirable.