The striking discovery of science: an increase in the elasticity of the muscles due to stretching exercises actually increases muscle mass and strength!
Friends, I would not start writing this article if I didn't know in advance that I would inform you about the sensation. It will be about stretching, that very, about which every bodybuilder is known that it is useful and ... is boring. Yes, yes, I, pitching with many years of experience, I know how difficult it is for it to make myself doing stretching exercises. Before training - well, wherever it went, but between the hardest sets, and even more so, after training, when the knees are already climbed, it is already alleged, as they say, not in cash. And in general, it seems that stretching is from another opera. Fuck yourself: take a thick sausage of plasticine in the ends and stretch. Sausage What? That's right - it becomes longer and ... thinner. It turns out, from stretching with muscles will be the same! Well, for hell, we need it? Moreover, somehow a couple of years ago, I read a serious article that a bodybuilder, they say, to lean on stretching and is harmful at all. Arguments are such. Any joint is simply pressed to each other ends of the bones. And so that the joint does not "collapse", all this is "sealed" inside the dense hermetic "cover" - a scientific, articular bag. The articular bag "made" from the connective tissue. All security forces over time she gristes, and the joint becomes stronger. As the author explained, this is an adaptive response to a severe power trainings, which should be very expensive, because at the expense of it we are lacking. (True, at the same time we become similar to the clumsy bears-koala and cannot tie a lace on our own boots, but it would be impatible to do nothing.)
Well, stretching? She has a direct opposite task - stretch the articular bag and thereby ensure the joint is greater freedom, more precisely, a greater amplitude. According to the firm conviction of the author of the article, the stretching of the articular bag means the rollback in the sense of power indicators and a huge danger to be injured. In fact, the bag, they say, becomes more, and the ends of the bones are no longer adjacent to the previous force - the joint becomes "ram". Is it possible to impose a critical weight on such a joint?
After such an article, I generally threw a stretch. And I never remembered about her if not one story. I could not dig the hips biceps. My island, but useless efforts long time I watched the local coach, until I finally gave me, it would seem, the Lazhovaya Council to root. As he believed, I need to regularly dedicate 15-20 minutes of targeted stretching of the biceps of the thigh. I do not respect myself to the stupid guys, which as rhinos are able to run only in a straight line, and therefore I decided to try. In the end, according to the result of the experiment, I will definitely know that stretching is a complete g ... and what would you think? After 4 days, my weight went up! Well, after a month and a half, I could not find out my own feet! It is clear, I immediately began to stretch the rest of the muscles. And here too, I was waiting for a full triumph! And weight, and the volumes have sharply went into growth!
I understand my personal experience For many, not an argument. Repeat that I "dug" in the special literature. It turns out that in 1992 in Australia, a single experiment was put in Australia, which otherwise you can't call sensational. Elite Powerlifters divided into two groups with a traditional training program with a focus on the press lying. However, the first group, in addition, forced the muscles intensively shoulder belt. Two months later - hold on! - The first group was ahead of the second as a result of the press lying 15% !!! This amazing result would be buried in archival annals, if the Americans did not take care of the case. Serious scientists put two objective experiments on two control groups of athletes.
And in the first, and in the second case, the tests had to train biceps hips, but the muscles still stretched in the first group athletes. According to the result of the other experiment, both groups added in the strength of the hips biceps, but the stretching group and in the first, and in the second case awarded another in the power indicator on a close figure - 19%!
So, how does the phenomenon explain to the science? So far, unfortunately, researchers have only hypotheses about stretching. In particular, such. The power of the muscle depends not so much from its ability to powerfully cut, as they believed before, but on the overall elasticity of muscle tissue. In other words, the muscle should be able to not only shrink, but also stretch over its usual length. The degree of stretching and the degree of muscle reducing is the equivalent characteristics of muscle tissue, folding into a single indicator of its "quality", i.e. The level of her strength and endurance. Hence the conclusion: one-sided training of the contractile characteristic naturally brings a limited result. Add here "stretching" training, and power potential Muscles will rise.
However, this is the point of view of theorists, and what about the practice? There is also a lot of interesting things here. In Canada, lives "Guru" of the power training, doctor of sports medicine Todor Bamom. Here is his opinion: "In order to extract the maximum of bodybuilding training programs, you must work with a complete amplitude. The reason is that only such a training gives a truly volumetric muscles. Limited amplitude is predominantly developing power - these are the basics of power training. To perform Movement with a complete amplitude, you need to have flexible joints. To have flexible joints, it is necessary to actively stretch. In short, stretching in bodybuilding is in the first place ... "However, it is a general reasoning, which concerns practical specifics, all the wards are stretched 6 times a week half an hour. Almost all of them are elite, competed by bodybuilders with great experience, and therefore train with huge scales. According to the famous theory, which I retold at the beginning of the article, they have long supposed to break themselves all the hands and legs. But no, somehow goes without injury. What is the secret? The bomb believes that all injuries in bodybuilding have a common root cause - weak flexibility of the joints. Exercises aimed at the growth of mass, they say, objectively have a greater amplitude. But at the same time, no one comes to mind that such an amplitude may be in principle inadequate the flexibility of your joints. Recall the most common bodybuilding injuries: shoulder injury, pain in the elbows and knees, breaking the chest muscle. Anatomical picture is such. As weight lifts, the voltage in the muscles increases, they shorten their length. At the same time, exactly as strings, all stronger "stretch" numerous "workers" ligaments. At some point, the potential of elasticity is not enough, there is no longer enough - there is a breakdown or a complete break of the ligament, and even the tip of the bond from the bone. If the bodybuilder would "have made a" rubber "in advance, injury would not have happened. Logical?
And here's another revelation belonging to the American scientist Mike Oder. Pain in the muscles after intensive training is caused by numerous tearing muscle fibers. It is believed that this is "good" pain, because it testifies to the superintensive "pumping" muscles. Meanwhile, so far, sports medicine has not found a direct connection between post-track pain and muscle growth. It seems that pain does not give any advantages in increasing muscle volume. Watching cultural students-professionals and beginners, Michael Old found that post-train pain is characteristic only for beginners. Professionals do not feel it even after the proven loads. According to Othlert, the whole thing in the weak elasticity of muscle fibers from beginners. Because of the "rigidity" fibers, the muscle is not able to depletely shrink, to stretch. As a result, the volitional overcoming of the weight leads to the ruptures of muscle fibers and then to pain. Only and everything. If a newcomer from the very beginning takes stretching muscles, he will not feel pain just like a professional. By the way, among professionals there is a solid belief that stretching speeds up recovery. Most recently, scientists spoken in favor of this point of view. It turns out that the muscles that have repeatedly reduced during the training process are "naught" - reduce their length. And in order for the processes of recovery in the muscle, it should return to its natural, natural length. Usually it takes from 2 to 5 hours. If the bodybuilder regularly stretches the muscles, then they rush to the "natural" dimensions almost immediately. It is clear that the total recovery time (up to next training) It increases significantly.
What conclusion? Stretching must be made the fundamental component of its training, just like the reception of protein and high load intensity. From now on, you must stretch, stretch, stretch ... See the exact directions below.
Flexibility: View from the inside
We will have to climb you under the skin. You will be sorry, but this is the best way to explain what is happening with your muscles when you try to stretch them.
So, right under the skin, we discover the first muscle layer. Why first? Yes because besides superficial skeletal muscleswhich we, bodybuilders, so stuff, there are also many other helping to breathe food, digest food, create children, etc. (we will discuss in advance that it will only be about the muscles of the skeleton.) So, the first thing we come on at t. n. Fascia or, as they are also called, connecting shells. They cover all our muscles together with all their blood vessels and nervous weave. Muscle lies inside the fascia as if in a "case". By the way, there are also "minifuts" inside it. In one embedded bunches of muscle fibers, and in others, completely microscopic, - separate muscular fibers.
Now let's take a look closer on the muscular fiber itself. Inside it is a lot of filamentous formations, the so-called. Miofibrils. They stretch along the muscle fiber. Each myofibrill, in turn, consists of tiny formations - sarcomers. We look at them more closely - it is from them that any movement begins, including stretching.
Inside the sarcomer there are two types of threads, or filaments; Thick threads are called mosic, and thin - actinov. They consist of muscle protein and "respond" for the ability of muscles to shrink. These threads run parallel to each other, in places slightly touching.
Magnetic attraction
In truth, we still really really know how muscles are reduced. The theory of forty years ago states that before cutting muscle, the nerve impulse stimulates the release of calcium ions inside this muscle. Under the influence of adenosine trifosphoric acid (ATP), calcium ions are "drinking" mosine and actin fibers. As a result, something like a magnetic field is formed between them. In other words, myosine and actin fibers are drawn to each other. From this, all muscle fiber is shortened, and there is a tension that we also call the muscular contraction. According to this theory, this process consistently covers Sarcomer for Sarcomer, myofibrill for Miofibril. As a result, our muscles make that the movement we have sought from them.
When the muscles relax, actin and mosic fibers cease to attract each other and diverge in different directions. Stretching muscles, we force fibers to leave even further from each other.
At some point, the Sarcomer is stretched to the extreme limit, and further the fascia begin to stretch - the most shells that cover the muscles. According to the calculations of scientists, the fascia accounts for up to 41% of our efforts when we stretch one or another muscle.
Motion detectors
Until now, we have been talking about extractive muscle fibers. In parallel, the muscles are located other fibers, intrafusal. It form so-called. Muscular spindle.
These formations are not directly involved in lifting weights. In essence, they are a type of proproporeceptors (proprioceptors), sensitive nerve endings, with the help of which the brain controls the position of our body in space, including the position of the limbs. Body. When the muscles are stretched, the same thing is always taking place with muscle spindles. At the same time, they "fix", as quickly and to what extent, muscle fibers are lengthened, and transmit this information to the central nervous system. If the muscles are stretched too quickly or too much, the signal from the muscular spindle comes to the "inclusion" of the opposite action, that is, the muscles begin to resist stretch marks, trying to cut.
With regular stretching, muscle spindles gradually get used to a new state. However, there is one subtlety: stretching the muscles is slowly and best in static. Sharp movements simply do not leave the muscular spindlers of the chance to adapt to the load.
Little Tales
It is necessary to mention another proproporeceptor - the Golgi Taurus, which is located at the municipality of the muscle and tendons, which the muscle is attached to the bone. With muscular reduction, the voltage is transmitted to this organ. Like muscular spindle, Golgi Taurus fix the speed and intensity of this process and forward the relevant information to the central nervous system. If the voltage is too large, the response mechanism is turned on by the signal, which prevents further reduction and forcing the muscles to relax.
It happens that both proprigatory clinics. Muscular spindle and Golgi Taurus "triggered" simultaneously sending opposite signals. In this case, the signal coming from the Golgi Taurus usually gives a signal from spindle. And then, as you should stretch and feel considerable tension in the muscles, you suddenly feel that at some point they seem to relax, after which they can be stretched further. Some scientists attribute this reaction to the Golgi Tales.
Stretching guide for power athletes
Basic stretching exercises
To stretch the most important muscle groups, you will need to do all these 11 exercises. Perform the whole complex after workout, and individual exercises - to your choice - before training (after a warm-up) and between sets, depending on which muscle groups you work in. Each posture must be held 15-30 seconds 3-4 times for training.
Shoulders
Side Stretch
Muscles: deltoid, with an emphasis on the rear bundles.
Exercise: straight arm across the body at the shoulder level. Paint the brush of another hand on the "working" hand above the elbow. Exhale and slowly press the "working" hand to the body. Same for another hand.
Do not! Do not even try pressing the "working" hand with jerk movements!
Stretching in the door
Muscles: Small Inside Shoulder Rota.
Exercise: Stand up in the doorway and run off the arm shocked in the elbow. Exhale and slowly expand the torso around the vertical axis, feeding the "working" shoulder forward. Do the same with the other hand.
Do not! Do not tilt the torso ahead, keep it strictly vertically, preventing the insidious turn of the pelvis.
Upper back area
Hand behind the back
Muscles: Small External Shoulder Rates
Exercise: Lent one hand behind your back. Capture her with another hand a little higher elbow. Consciously relax all the body, exhale and gently press on the "working" hand. Do the same with the other hand.
Do not! Do not push the "working" hand and do not lean forward.
Stretching the top of the back
Muscles: rhombid, trapezoid, round muscles and top of the broadest.
Exercise: Stand somewhere in the meter from the crossbar or railing. Put the legs together. Bend and take over the crossbar straight enough, fully straighten your hands, exhale and slowly ignite in the belt until you feel good stretching.
Do not! Do not bend your back - keep it straight and even slightly flashed. No tension in the knees!
Hips
Stretching biceps hips sitting
Muscles: Biceps hips.
Exercise: Sit on the floor, straighten the body, pull the legs in front of yourself. Bend one leg and tighten the foot to the pelvis as possible. Slightly bend the other leg to remove the tension in the knee. Exhale and lean forward, holding the head straight. Bend the other leg and repeat the movement.
Do not! Do not try to quickly bend the "non-working" leg - this will not strengthen the effect of poses.
Hands
Stretching triceps
Muscles: triceps.
Exercise: Raise your hand up. Bend it in the elbow so that the brush is behind the population. With the other hand grabbed a bent arm behind the elbow, exhale and slowly pull the elbow per head. Do the same with the other hand.
Do not! Do not make sharp jerk movements!
Chest
Stretching of the chest muscles
Muscles: chest.
Exercise: Stand in the doorway and lift the arms bent in the elbows to the shoulder level. Enact your elbows about shoals, exhale and slowly lean forward. (This exercise can be done with each hand alternately).
Do not! Do not try to tilt the torso with jerks.
Legs / Lasps
"Butterfly"
Muscles: leading.
Exercise: Sit on the floor, straighten your back, press the outsole feet to each other. Put your hands on the ankle so that the elbows touch the hips on the inside, exhale and slightly push the elbows on the hips. (Another option - capture the feet or ankle, exhale and straight forward with a straight back).
Do not! Do not fuse your back and do not press the hips too much.
Turns sitting
Muscles: buttock, top area of \u200b\u200bhips and loins.
Exercise: Sit on the floor, pull your legs in front of yourself, go around the floor behind yourself. Zakinte right leg For the left and tighten the right foot to the pelvis. Tear away left hand from the floor and put the left elbow on the knee of a bent right leg from the outside. Exhale and press the elbow on your knee, while turning the head right at the same time. Do the same with the other foot.
Do not! Do not turn your head too much - you can stretch the cervical muscles.
Small of the back
Muscles: straightening backs and extensors of the thighs.
Exercise: Take the position lying. Tighten your knees to yourself so that you can grab the thigh slightly above the knee. Slowly attract the knee to the shoulders. Do the same with the other foot. (As an option, you can do this exercise on both legs immediately).
Do not! Capture the leg in front - it is attempting for the knee. Try not to do the thigh too high, otherwise you can not stretch so much how much to pull your back muscles.
How to stretch
· Before stretching, be sure to disperse for 5-10 minutes. Stretching can be done at home or in the gym, the main thing is that there is enough space and the surface (floor) was smooth and not too tough. The main stretch exercises serve to study large muscle groups. To use small muscle groups or individual zones, use the target stretching exercises (see below).
· All movements should be performed slowly. Avoid sharp movements. Such movements overvolt the connecting tissue and threaten the injury.
· Hold a stretched position of 15-30 seconds.
· Repeat each exercise 3-4 times. During the first set, the muscles work should be strained, but in moderation, without pain. Try to relax to relax in front of the following sets to stretch even better.
· Never bring things to pain. If you felt pain, loosen the load. Stretching should not be painful.
· Do not delay your breath while stretching. Exhale when stretching, and breathe when returning to its original position. Breathe slow and deep.
· Stretching before training and between sets will help increase the amplitude of movements and avoid injuries; Stretching after training speeds up restoration processes and relieves painful sensations in the muscles.
· If you have never stretched before, then at first it will be difficult for you to do it with a maximum amplitude. Over time, everything will work out. Try to stretch in every workout, at least three times a week.
· Newcomers may experience some pain in the next day after stretching, which usually passes in a day or two.
Target exercises
Use these exercises as an addition to a set of basic stretching exercises, especially when you are intensively train individual muscle groups, or for the development of flexibility as a whole.
Stretching on the floor
Muscles: diamond, trapezoid and widest back.
Exercise: Go to your knees, pull your hands in front of yourself, go around the palms about the floor, the back is straight. Exhale and try to "press" hands into the floor, stretching the top of the back.
Do not! Do not bend your back!
Stretching in the slope
Muscles: calf and cambaloids.
Exercise: Stand up at the wall at a distance a little further extended. Make a step forward. Exhale, lean forward and enact your elbows about the wall. Transfer the weight on the front leg, while the sole of another leg should remain tightly "glued" to the floor. Run deeply into the satisfaction, feeling stretching caviar. To "include" Cambalo-like muscle (photo at the bottom right), bend slightly back leg In the knee, but at the same time, again, do not break off the heel from the floor. Change your feet and do the same again.
Do not! Do not bend and do not burn back!
Stretching biceps
Muscles: biceps.
Exercise: Stand up at a distance of an elongated hand from the door jammer or a strut of a simulator face from a support. Grasp behind the support with your hand with a grip from myself (the big finger "looks down" down). Exhale and try to deploy the biceps up - without relaxing grip! Do the same with the other hand.
Do not! Do not change the position of the housing. The body is motionless, moving around its axis only biceps.
Slope slope
Muscles: Staircase (side side of the neck) and trapezoidal.
Exercise: Keep your shoulders deployed, look right in front of yourself. Exhale and slowly bow the head of the side, trying to touch the ear shoulder. Do the same else.
Do not! Not "Help" your head! Do not raise my shoulder head!
Hip stretching sitting
Muscles: front tibial.
Exercise: Sit on the bench, putting an ankle one leg to another next to the knee. In one hand, grab the left leg just above the ankle. With the other hand, take over the upper part of the foot, exhale and slowly pull the foot on yourself. Do the same with the other foot.
Do not! Do not make jerk movements!
Stretching biceps hip standing
Muscles: Biceps hips.
Exercise: Stand before the bench. Put the leg on the surface of the bench, slightly bent it in the knee. Slowly lean forward in the belt, trying to touch the knee of the knee of a raised leg. Keep your back and hips straight. Do the same other foot.
Do not! Do not drive your back, keep it emphasized direct. Do not rework the "working" knee. knee.
Stretching jagged muscles sitting
Muscles: berical.
Exercise: Sit on the bench. Place your back, relax your shoulders. Put the left leg on the right thigh (significantly above the knee). Grab the top of the left foot with the right hand, and the outer side of the knee is left. Exhale and slowly tighten your knees to the opposite (right) shoulder. Do the same with the other foot.
Do not! Do not bend your back and do not rotate the housing! Do not lean forward!
Six hazardous exercises For stretching
These movements cause excessive burden on joints, tendons and ligaments. Subject to regular repetition, such exercises with a guarantee lead to injuries.
Tilt with a rotation of the case. This exercise makes it unwittingly rekinding the knees - it threatens the injury of knee ligaments. In addition, the movement is traumatic for the lower back.
"Plow". This exercise creates an excessive burden on intervertebral discs, critical in the neck.
Purveful turns of the body. This movement overwhelms the knee ligaments. What is even worse, the power of inertia creates shock loads on the spine, so that the movement is fraught with a lens injury.
Slop forward sitting. This movement, designed for a stretching of the hip biceps, is dangerous for your knees: it is possible to stretch the knee ligaments and dislocation of the knee cup.
Housing back sitting. The exercise stretches quite well to quadriceps, but it can easily be injured, since the knee joint of the bent leg is in an unnatural position. With the deviation of the case back, the risk of injury is growing even more.
slopes to the feet sitting. This exercise is impassing forcing you extremely straighten your knees. As a result knee joints Tested the strongest overvoltage. In addition, there is a risk of injury to the lower back. (For the same reasons, similar slopes in the standing position) are contraindicated.
Flexible approach to the development of flexibility
So, let's say, I convinced you, and you realized that the stretching you need. But what should she be? Static, active, passive, ballistic, dynamic or more? When is it better to stretch - before, during or after training? How long do you need to be in the "stretched" pose? How many sets of stretching exercises need to be performed? Well, how are you going to understand? I'll fit your head about the barbell!
In fact, there are several stretching options. Everyone has their own pros and cons. The same applies to the choice of time when you do stretching exercises. The only thing required condition - Before stretching it is necessary to warm up to increase body temperature and accelerate blood circulation. Exercises need to be performed slowly, smoothly, without jerks, so that you will not hurt. And now let's consider different options and weigh all the "for" and "against".
Static stretch
This is the most common method. You will slowly stretch and remain in this position a certain time. Experts consider this method as the best for those bodybuilders who do not think to compete.
Each posture should be held for 15-30 seconds 3-4 times for training. You must clearly feel how your muscles stretch, but do not bring the case to pain.
Dynamic stretch
Unlike static, dynamic stretching is done in motion. Like this? That's how. There are movements, during which one of the limbs turns out to be in a stretched position. The easiest example is a step one foot forward. Expansion of stretching amplitude is achieved due to a gradual increase in range, speed or general intensity of movements. If we talk about attacks, then they are doing so. You make a step forward, bend the knee and accept the position of a deep lounge. Then you rest in the palms in the floor and hold the body in this position to the "Once or two-three" account. Then you make another step - now another foot and again accept the pose of the lounge - and so at a distance of 15 m. Bodybuilders are unlikely to suit this method - in gym Usually a little free space. In addition, such exercises must be carried out under the guidance of an experienced trainer.
Ballistic stretch
This is perhaps the most dubious technique when the movements are made squeezed and sharply. Due to this technique, a jerk traumatic stretching of connecting tissues is carried out. Most of the modern specialists do not approve this method, since the joints and muscles are experiencing risky overloads. However, this method and today is actively used in some types of Japanese martial arts.
Passive stretch
With such a stretching on the muscles, some external force is affected in the person of a partner, physiotherapist or coach.
The amplitude of movements, a clear case, it turns out more than with an independent stretching. The only problem is that the assistant must have some qualifications. Almost will not reach, and there will be no sense; Slightly pulls, and you can get injured. In short, it is impossible to trust themselves with random hands.
Active stretch
With an active stretching, you stretch your limb to a certain position and continue to hold it in this position using the opposing muscle group. For example, to stretch the quadriceps, you pull up a foot to the buttock and hold it in this position by the force of one biceps of the thigh. What is the logic here? Doctors believe that the powerful reduction of the muscles leads to super-rubbing (and stretching) antagonist muscles. In our case, the relaxation of the quadriceps is achieved. Another option of the same technique - so-called Isometric stretching, when you try to break your leg bent into your knee, overcoming the resistance of your own hand. Thus, you strongly strain the biceps of the thigh, and the quadriceps, on the contrary, relaxes.
Proprioceptive neuromuscular support (PNP)
Although many experts believe that it best way Increase the amplitude of movements, it is possible to do such a thing only under the supervision of a specialist. In general, this system combines passive stretching with an isometric muscle contraction.
With one method, the "reduction-relaxation" - the muscle is gently stretched, then isometricly reduced (that is, it is reduced by overcoming external resistance), relaxes and stretching again. With a different method - "Reduction-relaxation- opposite action-reduction" - after relaxing "main" muscle, a reduction in the opposing muscle is reduced, and then the "main" muscle is reduced again. For example, if you have conceived to stretch the biceps of the hips, then you must first gently stretch this muscle group, then cut it, overcoming resistance (your or partner). Next, it is necessary to reduce the opposing muscle group (in this case, quadricepsies). What for? According to the already known physiological law, this will lead to the relevant biceps of the hips, and therefore, in the next "circle" you will be able to achieve greater stretching of these muscles. The cycle is repeated further. Experts do not advise using this technique for those who have or have heart disease or hypertensive disease.
When stretching?
Ideally, you would have to first warm up, then make a set of stretching exercises, work with weights, stretching before each next set, and stretch out again at the end of the workout. But our life with you is far from perfect, and most of us is limited. How to be? Methodists recommend stretching at least between sets. But beginners who train all the muscle groups, it is possible to stretch only between sets. Here there is your reason. If you, let's say, work your hands at the end of the workout, then from the moment of stretching hands will pass at least an hour. Will there be a lot from stretching? So, it is necessary to stretch into the most "eve of" exercises - between sets.
As for the stretch marks after training, it, as you remember, is important from the point of view of speedy recovery. Well, here all at your discretion. Want to grow faster, just like in the training in a stretching soul.
" As part of the section telling about the workout, warming up and stretching, let's talk about the static stretching program. Static stretching is the most popular look to bring your muscles into the working condition.
Of course, on the Internet, you can meet the static stretching programs of the muscles, somewhat different from the one that is shown below, however, it is this option (the sequence of exercises) is the most common, ranging from the lessons of physical education and ending the Sports School. Let's start.
List of stretching exercises:
Slope to the right.
Tensile muscles:
Tilt forward.
Tensile muscles: Double-headed hips, butodic m., M. Straightening the spine, leading m. Hip. Position leg apart. The knees are slightly bent, the socks apart at an angle of 45. Slowly bend into the waist before touching the floor with the hands, in front of you. Keep your back straight. Bend before the appearance of voltage in the biceps of the thigh. Hold 15 seconds. Repeat twice.
Slope left.
Tensile muscles: Double-headed hips, butodic m., M. Straightening the spine, leading m. Hip. Position leg apart. The knees are slightly bent, the socks apart at an angle of 45. Slowly bend into the waist in the direction of the knee. Keep your back straight. Bend before the appearance of voltage in the biceps of the thigh. Hold 15 seconds. Repeat twice.
Static stretching muscle program: housing slopes Fucks left and right.
Tensile muscles: Leading m. Hips, double-headed hips. Position leg apart. Slightly submit the body forward, slowly make the lungs left. Keep your back straight, socks apart at an angle of 45. Do not allow the left knee shifts outside the left foot of the vertical. The feet of the right leg looks up. Hold 15 seconds. Change your leg. Repeat twice. 
Static stretching muscles: lunges
Tilt forward (crossed legs).
Tensile muscles:The berical m., Double-headed hips, the strain of wide fascia, m. Straightening the spine. In the standing position. Cross legs, right leg before left. The knees are slightly bent. Seek slowly, sliding hands to the ankle joint from behind standing legs. Change your legs and repeat stretching. Hold 15 seconds. Repeat twice. 
Stretching the muscles of the groove region (sitting).
Tensile muscles: Leading hips. In the sitting position, the soles of the feet together, the knees apart. Elbows press the knees to the floor. Dilute the knees before the appearance of tension in the groin. Hold 15 seconds. Repeat twice. 
Tightening the knee to the chest (lying on the back).
Tensile muscles: Butrong m., M. Straightening the spine. In the position lying on the back. Bend a little knee of straightened legs. Slowly tighten the knee of another foot to the chest, until a sensation of good tension. Change your leg, repeat stretching. Hold 15 seconds. Repeat twice.
Stretching the hip biceps (lying on the back).
Tensile muscles: Double-headed m. Hip, calf m., Butodic M .. in the position lying on the back. Press the knee to the chest and slowly straighten the leg. The fingers of the foot raised feet pull on themselves, shining the leg muscle for this. Hold 10 seconds. Take the fingers of the foot, relaxing the leg muscle. Repeat retention again within 10 seconds. Change your leg. Repeat twice. 
Tensile muscles: Broodical m., Oblique belly, m. abdominal press, Broad fascia,\u003e m. straightening spine. In the position lying on the back, slowly transfer one leg across the other, try to keep the angle about 90, the hands of quarrel apart. Take a leg to hand. Shoulders press to the floor. Hold 15 seconds. Change your leg. Repeat twice. 
Tensile muscles: Pear-shaped m., Butodic m., Strain of wide fascia. In the position lying on the back. Put the shin of the left leg on the knee right. The left leg ankle should touch the right knee. Spin, shoulders and head press to the floor. Casting for the left knee, slowly pull the leg on herself, to the feeling of tension in the muscles of the thigh. Hold 15 seconds. Change your leg. Repeat twice. 
Tensile muscles: M. straightening spine, berium m., M. Abdominal press. In the sitting position. Place your right hand behind yourself and turn your head and shoulders to the right to hand. Left leg is straightened. Bend the right leg in the knee and roll over the left, so that the stop of the right leg is near the knee of the left. The elbow of the left hand overlook, from the outside of the right knee, while twisting the body to the right, until the tension is sensitive. Hold 15 seconds. Change your leg. Repeat twice. 
Extraction (forward).
Tensile muscles: Iliac-lumbar m., Straight m. Hip. In the standing position, perform a step forward, right foot. The knee must be stably and not move from side to side. Try to put forward the thigh right leg forward. Hold 15 seconds. Change your leg. Repeat twice. 
Stretching the muscles of the front surface of the thigh (standing).
Tensile muscles: Fouring m. Hips, front tibial m. In position standing, rely on the wall or chair. Grab the right leg behind the foot and pull up breeding muscles. Pull the right thigh forward for better stretching. Hold 15 seconds. Change your leg. Repeat twice. To increase flexibility to retain stretching for a longer time. Remember, never throw the leg. 
Stretching the icy muscle (standing).
Tensile muscles: Straight leg - calf m.; bending foot - Cambalo-shaped m. In the standing position, rely on the wall to stop, make a step forward, one foot. Click to the floor's heel foot located behind. Keeping the leg in the straightened position. Hold 15 seconds, then, slightly bent the knee, hold for another 15 seconds. Change your leg. Repeat twice. Make sure that we stretch the calf muscles in the straight position of the leg also well, as in the bent. 
And at the end of the article, I suggest watching video stretching muscles from one very popular channel. And although I do not like the voice acting very much, and a somewhat stretching suggests horror at me - nevertheless, I will leave it here:
Well, the typical program of static stretching ended. Successful workouts to you and fast meetings on the pages of this site!
Good day by all beginners and actively continuing! Today we will get acquainted with such a phenomenon as stretching and stretching exercises. By reading the article, you will learn how the muscle dumping is useful, which errors are performed when they are fulfilled and the most important thing is how it is necessary to relax your muscles.
So, everyone snapped to blue screens, we begin.
Stretching exercises: what, why and why
According to statistics, most people visiting the gym / fitness halls are unknowing. Those. They come, load their daily training program into the brain and completed it on the autopilot. Due to the fact that the main Beach modern society - Total lack of time, then usually on various preludes in the form, hints and stretching muscles, the time is not paid at all. And indeed, why spend your precious time on some kind of countertop - stretching exercises, because from this muscle will definitely not grow up, and everyone is known. Such philosophy is characteristic of most of the simulars and fitness ladies. Moreover, with her I constantly come across my rocking chair. Is this right, and what a place should take the "Square", we will talk further.
If you at least once watched the training of professional bodybuilders (at least through YouTube), they probably noticed that they pay a lot of attention to the right "pumping" in training process. Those. They perform different pulling exercisesThat seemingly nothing to do with bodybuilding. So why is this happening? Maybe Professions know some secret, secret? Rather yes than no.
So, Stretching (stretching) is a complex of specialized exercises aimed at developing muscle flexibility and joint mobility.
The main types of stretch marks are:
- static - stretching the muscles at a certain point and keeping in this position;
- PNF stretching - you stretch and squeeze the muscles;
- passive - partner helps (participate) in tension;
- active - stretching without assistance;
- ballistic - you use bounces to force muscles to a deeper tension;
- dynamic - you stretch the muscles in a controlled movement with increasing speed.
Note:
At first, use only a static type of stretching.
Stretching Exercises: Main Benefits
The main advantages of stretching muscles can be attributed:
- increased flexibility muscular power and endurance, mobility of the joints, the movement range, body control;
- raising circulation by sending oxygen and blood to muscles;
- extension muscular mass and power by stretching fascia (connecting fabric, covering muscle, tendon, nerve and bone).
- reducing injury (acceleration of their healing) and
- removal of muscular and articular tensions (clips), muscle liberation;
- the influx of blood contributes to the flushing of decomposition products and the muscle setup to the new approach;
- makes the performance of tense activities easier by preparing the muscles.
Note:
Light stretching causes a slight increase in the temperature of the muscle tissue, which, in turn, increases the threshold of the fiber rupture. Also improved the function of power generating enzymes, which are very important during training, because they give the human body more energy to perform exercises.
As you can see, stretching provides many advantages, both short-term and long-term. Intermediate conclusion: stretching exercises (performed properly) are the most effective wayto fully connect your mind and body (establish a neuromuscular communication), and Therefore, must be necessarily included in.
Stretching Exercises: Theory
Now let's look at the main calculations regarding stretching.
№1. Stretching muscles does not release growth hormone
No, it does not apply to activities that launches synthesis, but it prepares well the whole organism to such release exercises.
№2. Stretching helps in the fight against the hardening of the arteries
Scientific studies have shown that long-term stretching (in the form of yoga) with moderate aerobic exercise and diet control, reduces cholesterol levels and significantly rotate the sclerosis of the arteries in adults (before 20% regression)If they have a similar disease.
No. 3. New research and new rules
Many coaches say that stretching does not happen much. However, the results of the latest studies show that athletes active species Sport (football, basketball and TP) Immediately before the game should not perform long-term stretching procedures, because This temporarily slows the activation of the muscles. Long tensile (near 20 minutes) Reduces power for up to one hour after stretching and slightly weakens muscle activation.
Now let's go deep into science and understand how the stretching has an impact on muscular growth?
Undoubtedly, professional bodybuilders know many secrets in building impressive volumes, and one of them is just a stretch. It plays an important role in the formation of muscle mass and that's why.
Each muscle in your body is enclosed in a special bag of rigid connective tissue, known as fascia. It is important for keeping the muscles in its place.
Not many know, but the fascia can hold back muscular growth. You just imagine the situation - you are actively in high in the hall, eat abundantly, the muscles want to grow, but they do not have such an opportunity, something restrains them. And this is something - rigid fascia, which does not allow the muscle to expand. Such a phenomenon can be compared with squeezing a large chest pillow in a small pillowcase.
Conclusion: the muscle size will not change no matter how well you train or eat, because Connecting tissue around your muscles is strongly compressed.
The best example of this phenomenon can serve as calm muscles. The shin is just permeated with fascia, thanks to the fulfillment of huge walking and duties on the rise heavy weight. It is because of the "scoring" on the fascia, many athletes cannot develop impressive caviar. Exit in this situation are stretching exercises.
In the process of stretching (under certain conditions) You can stretch the fascia and give muscles more space for growth. Now I will issue one of the main secrets of bodybuilders - the key to the effective stretching of fascia is. The best time to stretch, this is when your muscles are poured as much as possible. In the process of extreme injection, the muscles are putting on the fascia (From the inside, as if driving it). At this time, you seriously increase the pressure on the fascia, which can lead to its expansion.
Note (Secret Secret):
One of the main reasons that Arnold Schwarzenegger had an incredibly developed breast was that he ended up her training with dumbbells - an exercise that accentuated emphasizes the stretched position of the breast muscles. He bombed breasts in pamping mode (scored her to failure by blood)and then lay down on horizontal bench And made a layout, holding the stretching at the bottom phase. This allowed him to acquire the chest of XXXL size :).
The fascial stretching is somewhat different from the usual, however it is it (first) gives the most impressive results. When you stretch the fascia, you must feel powerful pulling pain and pressure - this muscle works against the fascia. Make sure you do not stretch so as to bring muscles to rupture or to injury.
You will quickly learn to feel the difference between good and bad stretch. The main rule here is a stable stretching, and not a feeling of acute pain. Hold each stretching at least from 20 before 30 seconds. So you will give time to "touching" fascia on the site.
Note:
Remember, if the muscles "do not pamping", then stretching will proceed easily and calmly, otherwise stretching will be quite hard.
Let us summarize all this damnation: one stretching approach after each set, which you do on the muscular group, in addition to obvious advantages in the development of flexibility, can have an incredible effect on the size of your muscles and their further ability to grow.
Well, it's time to move to the practical part, namely ...
How to stretch the muscles: the best stretching exercises
This sublap would like to start with the visual component, clearly demonstrating the phenomenon of stretching muscles. Compare two images on which one muscular group is represented - double-headed shoulder muscle.
As can be seen, the first is much shorter and slightly runs out, the second is stretched, long biceps. It turns out that than it is longer, the more space for growth, so it can grow more powerful (above, volume).
Not many know how to stretch the muscles correctly, and all this because of the ignorance of basic postulates and recommendations to which include:
- heat (lifting body temperature) The anaerobic training and stretching is the main rule;
- it is necessary to stretch all major muscle groups (especially actively those on which they have to work in training),systematically moving from one to another;
- stretching must be carried out after workout and after training, and if working in the style of pamping, then after each set;
- studies have shown that better time stretching is the period in 30 seconds;
- to the elongated position you must approach slowly and carefully, without sharp movements;
- breathing with a stretching should be slow and deep;
- only after expiration 4-6 weeks from the start of Stretching, your body will agree to increase flexibility;
- 3-5 Stretching minutes after training will allow you to "wash" the floors of the remains of lactic acid from the muscles and return them to the normal mode for everyday activity.
As examples of stretching exercises, we will consider two types of stretching: active with weights and static. Let's start in order.
№1. Active stretching with weights
It is that you are performing your usual training program, however, with a little "but", the muscles work only in a fully stretched position. The next visual row will serve as a good example:
Dumbbell wiring on the inclined (angle up) bench for stretching the breast muscles.
Pullover with dumbbell for the widest.
Bending with a barbell sitting (Scott Bench) on biceps.
French bench standing for triceps.
Shragi for shoulders and trapeziums.
For biceps of the thigh and the bottom of the back.
Vasses for quadriceps.
Rises on socks for calf muscles.
Each of these exercises will allow you to reduce weight all over the way down and really feel deep tensile in the target muscles with each repetition. Effect of stretching can be increased by delay (for a few seconds) at the bottom position.
Note:
Human muscles can stretch to 150% His length.
The next in line is ...
№2. Static stretching
Classic genre, familiar to most people visiting the gym / fitness halls. Static stretching you make up the point of discomfort, and then hold the state of "dull" during 30 seconds. As soon as your body gets used to this procedure, it will increase its pain threshold, giving the opportunity to reach deeper and longer.
Here are some exercises that you can do in training (up to / after / during):
Large and small breast muscles (rotation of the case, failure m / in supports, stretching with a Swedish wall).
Back muscles (VIS on the crossbar, the slope of the body of the Block with hold for the support, prayer on the knees).
Neck and shoulders muscles (slopes to the sides, horizontal drive, castle behind the back).
Hand Muscles: Biceps and Triceps (Vertical stretching, Vis on the crossbar supinated grip, hyperextenia hands per head).
Hand muscles: forearm and hand brushes (Frontal extensions of the fingers of the hands, bending the fingers from the position of the castle, flexing the fingers with the other).
Muscular foot group: quadriceps (knee flexion, bending hips with knee support) and biceps hips (extension of the thigh with an elongated knee).
Muscular foot group: leg muscles (hand to your feet sitting, stretching with an emphasis on the heel).
Abdominal muscles: straight / oblique (position lying on the stomach with a focus on elbows, sidelies with support for support, bridge, sloping to the side with the hold of bodybar).
Actually, it's all stretching exercises , they would like to tell, and whom will be enough for your eyes to make dulls :).
Afterword
Many underestimate Stretching and rarely use it in their training program. However, you, my dear readers, now you know what its strength, and why this tool should be in the arsenal of people who want to grow good muscle volumes.
On sim all, glad that this time you spent with benefit and one more step advanced to our goal - relief body His dreams!
PS. Do not forget about feedback by comment, always glad to hear you.
PPS. Help the project? Then leave a link to it in the status of your social network - a plus 100 Points for karma, guaranteed.
With respect and appreciation, Protasov Dmitry.
The rear surface of the hip is the chores of the hated orange peel in the female. And it seems to be nothing, and the legs are quite sleeve, but the flabby of the back spoils the entire exterior picture. We will remind, we have already disassembled the features of training and, and also told from the outer surface.
Now let's talk about the back of the legs. This area of \u200b\u200bthe body is divided into several muscles - biceps of the thigh, semi-dry and semi-seamless muscles.
Deciding lead problem zone In the form, you need to pay attention to 2 tasks:
- Burning excess fat - Any aerobic and cardio loads will be helped here;
- Bringing the area into the state of tone - will help in this matter basic and multifunctional power exercises.
The most important thing in getting rid of extra centimeters - regularity. You need to do at least 2-3 times a week, combining different types Training on different muscle groups.
Locally only in the desired area you will not lose weight. The result will not be refundable - after 3-4 weeks regular occupations The exercises presented below, look at the mirror will be much more pleasant.
Before considering the best exercises for the back surface of the hip at home, you need to stretch.
How to stretch the rear surface of the hip?
Stretching - the basis of any workout. Poorly stretched muscles not only work worse, but also extremely subject to all sorts of injury. It is recommended both before training - warm-up, and after - a hitch. Before starting classes, it is better to warm up the jointsAnd also perform dynamic heating - running, jumping, rope. For the hint, the smooth stretching of muscles involved in training is better.
For stretching rear surface, the following exercises are well fit:
- Fold - Sitting on the floor, straight legs stretched, back straight. Raise your hands up, and then smoothly go down to the legs. Tear knees do not bend and tightly pushed into the floor.
- Deep fell with a straight foot - One foot is bent in the knee, the other as follows back. Knee try to keep direct.
- - lie on the stomach. To inhale clap ankle with hands and get into the back and squeeze a little, like a boat. On the exhalation, relax and return to its original position.
All exercises need to be performed slowly, as if hung at a certain time.
You can also perform a stretch for the legs shown in this video:
So, when the stretch is done, you can begin to perform exercises on the hips biceps at home. Below you will find the top 5 of the best movements aimed at the area you are interested in.
Deadlift
One of the most effective basic loads for rear muscles hips. The front of the legs and the cabinet part of the back are also involved. We also recall that this traction is one of the best movements.
The complexity of the implementation is average. Concentration and endurance requires. From the inventory it is better to use dumbbells or a rod of comfortable weight.
Execution technique:
- Source position - legs on the width of shoulders, knees are a bit bent, the back is straight, flashed in the lower back, weighting in your hands in the area of \u200b\u200bthe groin;
- Inhaling, bent in the back area, weighing hands slide on the body until the middle of the tibia;
- Without stopping at the bottom point, exhale and return to the initial position.
Look more on video:
Stripping from the bottom point you need to try it precisely biceps and leads to it muscles. Do not feel the trained area - all the gap efforts.
It should be done in 3-4 approaches 6-10 times.
Caution! Dumbbells or neck rods must move strictly by body. The farther from the corps of the neck, the greater the bad load on the spine and the chance to get injured.Squats on one leg
Squats themselves are very effective for the bottom of the body. But truly hardening and contribute to the slimming of the rear surface just squats on one leg. There are 2 types of this load, they differ in the location of the non-reference leg. The complexity of the implementation is high, in addition to coordination, such a training of the hip biceps will perfectly work out the necessary area and helps.
Option first - Standard
Execution technique:
- The starting position is a straight back, the supporting leg is slightly bent in the knee, the second, bent, presses to the body;
- In the breath, squat as deep as possible;
- Exhaust, we return to the initial position.
Option two - Pistolatics
- Source position - the body is stretched as a string, one straight leg stretched forward to parallels with a floor;
- Inhaling, the critic is performed;
- On the exhalation - return to the up position.
Look more on video:
If it is difficult to perform actions on the floor, put the support leg on the support - the chair, stool or bench.
Imceirm needed to characteristic tension In muscles. For a start, it is 15-20 times in several approaches. Time between approaches 30-45 seconds. If the load is easy, try.
It is interesting! Such squats help change, and, therefore, effectively fight.Drops with bouncing
The combination of aerobic and power load will be remarkably affected by pulling the shape. Completeness of execution by jumping high enough.
In addition to the main muscles worked, the attacks will help pull the buttocks and the shin muscles.
- Source position - legs together, spin smooth, hands on the seams, look forward forward;
- On the breath, we make a pass forward right foot, exhale, hanging;
- At the next breath, we make a jump and land in the lunge on another leg.
Read more from the video:
You can do this exercise with both weighing and without. For beginners, it should be started at 10-12 repetitions for each leg in 2-3 approaches.
For the necessary coordination of movements, help yourself when you jump with characteristic stamps of hands.
Lifting legs lying on the stomach
Excellent static load for girls and women acting predominantly on the double-headed thigh muscle. The difficulty is not high, the main thing is to concentrate on the studied area and feel the muscle tension in it. This movement is called yet.
- Source position - Singing the rug, lie on the stomach, hands and legs straight and stretched down;
- In the breath we understand 2 smooth legs up 15-20 centimeters from the floor level, delayed for 2-3 seconds;
- Exhaust, come to the initial position.
Read more on video:
You can perform actions as on both legs at once, and separately for each. To begin with, 15-20 repetitions for 3-4 approaches will be enough.
You can do the exercise as without burdening, and use weights on caviar or ankle.
Shin bends lying on his back
Functional exercise involved rear surface Hips, buttocks, back muscles and strengthening the press. The complexity is small, the main thing to maintain right brain in the backnot to get injured. For greater efficiency, it is possible to use 2 small hill supports - you can put pancakes from the bar / dumbbells or folded several times.
Streching
Stretting is a training technique that allows making muscles more elastic, and the body is more flexible. The literal translation of the word "Streching" - stretching. But the technique received his English-language name due to the fact that it is practiced separately from fitness and athleticism, in order to improve the body and make it more flexible.
Especially popular with middle and elderly people. If you believe statistical data, people who, after 35 years old, began to engage in fitness and stretching, they look better and the level of flexibility is higher than that of "passive" individuals.
There are several types of stretching - Static, ballistic and propriceceptive muscle relief (PPMU).
Static stretch- It is the usual stretching of the muscle with the hold of the body for a while in a stretched position.
With ballistic stretching The muscle is stretched by short jerk movements.
PPMU- this is a complicated version of ballistic stretch; In this case, to achieve greater stretching helps the partner - by means of soft short pressure on the working part of the body.
Set of stretching exercises
The program of Streching provides for three types of exercises for stretching the muscles of the legs:
- exercises for stretching quadriceps (front muscles of the hips),
- for stretching biceps hips (rear muscles hips),
- exercises for stretching of calf muscles.
Feet have, besides the front and rear muscles of the hips and calfs, many more muscles, but stretching them additionally does not make sense - as they are all involved in the above-planned exercises.
Stretching quadriceps
Lie on the right side. Left foot Bend in the knee, and, clasping a foot with your hand, pull it behind your back, the most stretching the front muscle of the thigh. Repeat a similar exercise for another leg.
Stretching biceps hips
Lie on your back, bend your legs in the knees. Using hands pull legs to yourself, without taking back from the floor.
Stretching of calf muscles
Become a step from the wall. Make a step with one foot forward, mind it to the wall in the wall. Cooking with all the body to the wall, do not break the heel "working" legs. Every day, gradually increase the width of the step.
Stretching exercises
The back is the muscles of the loin and the widest muscles, plus a lot of small muscles connected to them. Performing exercises for stretching the main muscles of the back, you make the prevention of everything else.
Exercises for stretching long muscles back (lumbar muscles)
Run on your knees. At the same time, your pelvis must be placed on the heels or between them. Clearing forward, pull your hands as much as possible. As soon as you feel that the palms reached the maximum point, continue to bend - until you feel the rush stretching in the lower back.
Exercise for stretching the widest muscles of the back
Standing at a distance of a foot from a jamatic door, bend yourself and grasp the shoe with the right hand. Place your left hand over it. Pull the torso back, stretching the right shorty muscle. Repeat the same exercise for the other side.
Stretching Exercises Shoulders
For complete stretching shoulders exist three exercises. And it is better to fulfill all three at once. Each exercise involves certain heads. deltaid musclesAlso muscles associated with shoulder joints - Rhombid and muscles turning the blade.
1. Straighten the hand to the parallel level with the floor. Grasp the elbow the elbow hand with the other hand, and pull it to a variepete shoulder. Repeat the same exercise for another shoulder.
2. Raising one hand over, bend it in the elbow, and try to get to it with a different hand, only below. Then repeat the exercise by changing the position of the hands.
3. Ensure the back of the palm to the lower back, pull the elbow or slightly higher. Pull your hand forward to the feeling of stretching in your shoulder. Repeat the exercise for another shoulder.
Stretching muscles hands
Performing stretching exercises for biceps and triceps, you make prevention for elbow joints, traction tendons and cranky joints.
Stretching triceps
Having raised the hand up, bend it, starting the head and grasp it with the other hand. Smoothly pull the "working hand towards the book. Similar exercise - for another hand.
Stretching biceps
Grasp the door of the door. At the same time, the thumb of your hand should "look" down, and the hand should be parallel to the floor. Then unfold so that the look was in the opposite side from the "working" hand. Standing in this position, turn the shoulder handpiece of the hands up - to the feeling of stretching in the biceps. Repeat a similar exercise for another hand.
Stretching breast
Standing at the door jamb, they have a hand in it - so that the shoulder hands are parallel to the floor. Adjust into the jamb, the most stretching the breast muscles.
Stretching neck.
Neck strapping is useful not only for disease prevention cervical muscles and joints. It is useful for removing fatigue after a long mental work, as well as to relax the nerves after the grueling athletic training.
Three simple exercises performed after work or training will help you maintain vision, to restore it faster and protect the muscles of the neck from microtrav.
In the standing position, tilt the head down - before touching the chin chest, then take the starting position, and tilt your head back; 10 - 15 repetitions.
Having rested 30 seconds, tilt the head to the left as much as possible, then slowly return to the starting position, and tilt your head as right as possible; 8 - 10 repetitions in each direction.
After a short interval, smoothly turn your head against a clockwise, then in the opposite direction.
The above complex is stretching exercises for beginners. For those who wish to simply maintain their muscles and joints in the right tone, this string is enough. But it is necessary to remember the conditions, the non-compliance of which can harm.
- Before performing the "tensile" complex, you must perform a light fitness complex.
- Either perform at once an alone approach of squats, pushups and pull-ups, or before each exercise, make an athletic exercise in low intensity.
For example, before stretching the legs of the legs, they press the foot, and before stretching biceps - shook the biceps with the easiest weight.
- Fans of athleticism and fitness should know that the stretching needs to be performed either immediately after the end of the workout, or no earlier than a day after it.
- If you perform strapping earlier than a day after the training, it will only enhance damage, and can lead to microtrams and joint problems.
Stretching and Flexibility Exercises
The complex below includes exercises, at the expense of which you can make the body more flexible.
In order for the body to become more flexible, insufficiently simple complex for removing fatigue or muscle tension. We need more dynamic movements performed at the expense of their own effort, or using a partner.
Stretching of the chest muscles
Stand in the doorway. Help the forearms of the cant of the door - so that the shoulder hands are in the same line.
Make some stretching movements, pressing the chest in the doorway.
Then ask the partner to press you on your back and hold your torso at the point of maximum breast stretching point.
Perform 3 such retention.
Before strapping, perform easy junction approaching.
Exercise for stretching back
Sitting on the heels, lean the least as possible, putting the elongated hands in front of you. At the bottom point, delay, and slightly jerks even more in the lower back. 8 - 10 repetitions.
Before this exercise, perform an inclination approach in the standing position, or hyperextenzium.
When you bother and get a simple exercise for stretching the long muscles of the back, complicate it. Perform a similar exercise, but not sitting on the heels, and sitting on the floor with straightened legs.
Stretching exercise for biceps hips
Be exactly smooth, legs together. Bend forward, trying to reach your fingers to the floor. Make 6 - 8 dimension slopes.
Then straighten, breathe deeply and exhale, and proceed to the ballistic stretching of the hips biceps. Go away the maximum as low due to the jerky movements, touching your fingers to the floor, and linger at the bottom position as long as possible. 5 - 6 repetitions.
Before stretching, perform a squat approach. If you have a tug-absorbing foot and loins, follow the tensile exercise for the rear muscles of the legs from the first complex.
If you have sufficient flexibility, and get your fingers to the floor to the floor is not a problem at all, you better prefer other exercise - stretching biceps hips at wall.
Standing at the wall, lift the leg. Ask a partner to help you stretch your hips biceps as much as possible. 3 - 4 exercises for each leg.
Before such an exercise, in any case, you need a warm-up and pre-stretch in gentle mode.
Quadriceps stretching exercise
Standing smoothly, bend the right leg in the knee, take over her foot with your right hand. Pull foot up to a full stretching in the front of the hip. Make 2 - 3 exercises for each leg.
Then do the same exercise, but in the ballistic mode. Perform 5 repetitions for each foot.
If you do this exercise after the previous one, no preliminary workout is needed.
If you for any reason make it the first exercise, perform an easy approach of squats. Then make a tensile exercise for quadriceps from the first complex.
Exercise for stretching of calf muscles
Perform the maximum number of climbs on the socks, standing on the stand. Then rest 1 - 2 minutes.
Exercise "OSLOK" (lifting on the socks in the slope (torso parallel floor), standing on the crossbar), but do not make the maximum number of repetitions. Make 5 - 6 repetitions, then stretch the caviar as much as possible, and delay at this point. Perform 3 approaches.
Exercise for the development of hand flexibility and shoulders
Put the chair with the back. The back of the chair must be located in your direction. The chair should stand from you at such a distance, to lean you could put a palm on it.
Bend, steal your palms about the back of the chair, and continue to "press." Make 5 jerky movements, without taking hands from the back of the chair and without changing the position of the back.
At each workout, try to increase the delay time at the bottom point. When you without much difficulty can hold the maximum stretching of 10 seconds, change the complex slightly. Remove the exercise for stretching biceps hips and donkey, but turn on the exercise "metronome". And follow it after exercise for stretching quadriceps.
Exercise "Metronome"
Standing smoothly, legs on the width of the shoulders, lean in right side, touching your hand to the one's identity. Make 8 measured movements, then grab your leg at the lowest point, which you can reach. Hold in this position for 5 seconds. Make 5 sets for each side.