Any physical achievement is impossible without a well-stretched muscle. The muscles that shrink during exercise are not able to return to their original form for several days. Regular physical activity, which does not include stretching, makes a person inflated, but clumsy. Among other things, if a person does not have a good stretch, he has a greater risk of injury during the fall. But such exercises, like the entire physical load, require a correct and rational approach, so everyone should know how to properly stretch.
Rules of preparation and basic tips
Before correctly stretching, it is necessary to prepare:
It is not necessary to perform stretching exercises without warming the muscles before it. Do not be lazy to spend 5-10 minutes. for jumping rope or jogging, which will help the ligaments become more elastic and wake the nerve endings in the muscles.
The best time for stretching is the intervals between the strength exercises and the end of the workout. Remember that strength exercises can make more muscle volume and cut them, and stretching it corrects. Also, during stretching, you bring the breath back to normal and soothe the pulse.
If you are an inexperienced sportsman, static stretching is very right. Its worth doing at a slow pace. Being in the highest stress point, fix the body (10-20 min.).
But to get involved in static stretching is not worth much, because during prolonged stretching muscles lose the ability to contract and accumulate motor energy.
If you are intensely engaged in tennis, swimming, basketball or bodybuilding, you should do a dynamic stretching.
At the maximum stress point, we fix the position, then three times for 20 seconds we make springing movements. Correctly move slowly, controlling muscle tension.
Stretching should be done until the muscles feel tension. Do not make it painful, do not do these exercises with jerks.
All stretching exercises are similar to the oriental systems of psychophysical training (tai-chi, yoga). That's why for proper execution of stretching you need to fully concentrate and concentrate your attention on the work of muscles.
Exercise for stretching is recommended to include in a daily training complex or to do them once a day (at lunch time), which will help the body to feel better, improve mental abilities and raise muscle tone.
Do not hold your breath. Movement should start on inhalation, and on exhalation return to and. etc. Fixing the pose you need to breathe calmly and smoothly.
The stretching exercises must be symmetrical.
Effective stretching exercises
We stand straight, legs spread apart to the width of shoulders. At the output we lower the upper part of the body, substitute the palms on the floor and transfer the weight to the hands. We stretch our legs, as if imitating a cross-twine. We fix ourselves in this position for 1-2 minutes, then pull up our legs and return to and. P.
We sit down on the right knee and lean on the right hand, with the help of the left hand grab the paw of the left leg. Then pull the heel of the left leg in the direction of the left buttock. The same is done with the right foot.
We sit down on the floor, stretch our legs, and raise our hands in a straight line above our heads. Making an exit, we lower to the legs the upper part of the body. Holding your back straight, pulling your chest to your knees. We fix ourselves - 1-2 min. Relax the upper body, round the back, laying his hands on the floor. Then, after 2 minutes. straighten our back, we clamp our ears with shoulders, we inhale the upper part of the body.
Standing straight, we put our fingers behind our backs in the "lock", open the chest. We take a breath and raise our hands up behind our backs. We fix ourselves - 1-2 min. On inhalation we return to and. P.
Sit on the right hip, knee at an angle of 90 degrees, take your left leg back. Taking a breath, we lower the upper part of the body to the floor. We fix ourselves - 2 min. We rely on the hands and inhale the upper part of the body, straighten the right leg. We repeat the same with the left foot.