Stretching is a complex exercise, aimed at improving the flexibility and plasticity of the body. In the trendy English terms is a quite understandable synonymous Russian - sports banners Stretching - Get a wasted no time . Professional athletes are considering stretching more as a physical discipline application that improves the efficiency of basic training. The need for stretching exercises in the very nature of man lies - even waking up in the morning, it is difficult to resist the desire to reach out.

Such exercises are always included in the daily minimum program of ballet dancers and circus, dancers, and used as a tool for rehabilitation after various injuries. With the help of stretching can improve coordination, improve muscle tone and increase their strength, correct posture, strengthen the joints and to normalize the amplitude of their movements, and even to stabilize the psycho-emotional background. Professional athletes have noted that regular stretching exercises reduce the risk of injuries and prevent the emergence of post-workout pain.

Types of stretches

Stretching exercises are active, passive, dynamic, ballistic and static.

Active stretching or active stretching suggests that efforts to stretch a particular part of the body being taken by the man himself. Passive exercises are carried out with a partner, while exercising itself remains in a state of rest, and the partner helps him to stretch the body.

With dynamic stretching or dynamic stretching is usually one motion into another, and this process is repeated until, until the muscles will not have a sense of light stress. Dynamic stretching is usually carried out at a slow pace. In contrast, the ballistic exercises are characterized by jerky movements and springy: this can be attributed to the amplitude flapping feet. Dynamic stretching in the traditional aerobics does not apply and is even banned. They deal only with the representatives of this great sport.

Finally, static stretching based on the fact that a certain tensile posture is maintained for a certain time - usually up to one minute. It is considered the least traumatic and therefore often practiced in fitness.

Stretching at home

By stretching, as well as any other sport load, must be approached very seriously. Before you start training you need to warm up a light sweat. Giving himself any aerobic exercise. Sami exercises are performed smoothly, without jerks to remain a feeling of softness, uniformity and moderation. The signal for the termination of employment should be the appearance of stretching mild soreness in the muscles. A hold same in muscles stretched state to obtain a maximum effect of training is needed from five to sixty seconds.

Stretchingovye Simple exercises can be performed without pretreatment, using every free minute. For example, bending the body apart from the starting position "feet shoulder width apart" help stretch the latissimus dorsi and the oblique muscles of the press.

To strengthen the triceps can be through another simple exercise stretchingovogo - throws one arm behind his head, and the other catches her hand and gently stretch. Every hand should be alternately held in this position for ten to fifteen seconds.

A drill with a beautiful name "reach for the sun" will bring invaluable spine: just put your feet slightly wider than shoulder width, join hands "lock" and pull them up. "Reach for the sun" is necessary for fifty or sixty seconds, rising on his toes.

Svetlana Usankova

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