Lengthen the body
Stretching is the elongation of the body and limbs. It allows you to acquire and maintain the necessary flexibility for the overall mobility of the body. Sounds paradoxical, but by stretching the muscles, we increase the mobility and efficiency of the joints.
"As a rule, full of people, especially women, there are no problems with flexibility, " says yoga teacher with twenty years of experience Elena Ulmasbaeva. - The stiffness of the ligaments when the fullness of the exception rather than the rule. Obese people limited mobility occurs because of excess weight, and not because of rigidity".
However, with age, the muscles and ligaments become more stringent, because this decreases the ability of the joints during movement to take full amplitude. And please: in 40 years, despite the stomach, you bent without problems, and 50 boots, it is difficult to fasten.
Thus, to lose weight and improve flexibility should at the same time. Moreover, the stretching and fat-burning workout perfectly. American doctors found that 15 minutes of stretching muscles after running or aerobics for 30% will reduce soreness and 20% will speed up the recovery time of muscles and tendons after exercise. In addition, stretching is the prevention of injuries, which are particularly often confront people with more weight, start running or doing step aerobics.
Test the flexibility
There are many types of stretch marks, however, for self-study are suitable only some of them. The rest can be traumatic.
The most common stretching - static. Standing, sitting or lying stretch legs, body or arms on the maximum length and hold for 30 seconds. To damage something that is almost impossible. A slightly more complex variant - passive stretching, which uses external resistance. For example, you are not just sitting pull the leg to the side, and push on the knee, to the maximum extent possible to bend it back. Or with the same purpose rely raised foot on the bar of wall and try leg to straighten. Passive stretching is good only for the physically fit.
It is time to do a simple test for flexibility. Sit on a chair, straighten your legs and lean forward, pulling his hands between them. How far is the reach? If you could not reach below the knees, do not worry! According to experts, if you will begin to stretch in 50 years, next year will be as flexible as man of 42 years, who had never been stretched.
Where to start?
Stretching follow stages:
first, stretch the body, lying on the floor;
- then navigate to specific parts of the body - the neck, the spine, the back;
after this, perform the stretching legs - she needs to devote more time and to do the exercises carefully, slowly;
- at the end of the stand and again stretch the whole body.
The main rule of self-stretch - gradualism. Take your time, reach out in a stable position (if you're standing, lean on a wall or chair) to the feeling of the middle of discomfort. In no case should not be a pain, if it arises, it is necessary to reduce the tension. Don't hold your breath, try to breathe deeply through the nose, it will help you to relax. Easier just full of people to perform stretching lying. Make sure that no discomfort during twisting of the body when the body moves back and forth to the feet.
Practice
Stretching the entire body. Lying on the floor, beneath the buttocks and lower back big pillow. Locate the position where you feel you can reach nice. Relax, feel the tension leaving your spine. Don't get up immediately, but will practices on its side, slide down with pillows and then stand on your feet.
Stretching the buttocks and back. Lying on your back, bend your left leg. Clasp her hands and gently pull it toward your chest. Hold this position and feel the tension in the muscles. Repeat the exercise with the other leg.
Stretching the neck
. Sit up straight, do not stoop, keep your head up. Pull the neck into the shoulders, while lightly pressing the chin to the chest. In this position, gently turn your head to one side, then to another.
Stretching legs.
Sit on the floor, one leg pull to the side, another bend in front of him. Slightly lean towards the extended leg until you feel tension in the muscles. Adjust hand.
Sitting, bend both legs at the knees, feet together, standing on the floor. Lean on your hands, lean back slightly and slowly lower your knees to the sides. Hold the leg in this position, feeling stretched muscle of the inner thigh.
Lying on your side, bend your upper leg, as if trying heel to touch the buttocks. You can help yourself by hand. Then change sides.
Stretching standing. Place your feet wider than shoulders, toes expand outwards, pull your hands to the sides at shoulder level. Stretch one arm as far to the side, put her whole body, not turning and not much tilting it. Then do the same thing to the other side. Raise your hands up, put your legs shoulder-width apart. Stretch up for hands, you can put your socks on.
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