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Stretching: the best muscle stretching exercises
Stracking
Stretching is a training technique that makes the muscles more elastic and the body more flexible. The literal translation of the word “striking” is stretching. But the technique got its English 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.
It is especially popular among middle-aged and elderly people. According to statistics, people who after 35 years began to engage in fitness and stretching, by the age of 70 look better and their level of flexibility is higher than that of “passive” individuals.
There are several types of stretching Static, ballistic and proprioceptive muscle relief (PPM).
Static stretching This is a normal stretching of the muscle with holding the trunk for some time in a stretched position.
Ballistic stretching The muscle is stretched by short jerking movements.
PPMO This is a complicated variant of ballistic stretching; in this case, the partner helps to achieve a greater stretch - through soft short pressures on the working part of the body.
Complex of exercises for stretching the legs
The program of stretching provides three types of exercises for stretching the leg muscles:
The legs have, in addition to the front and back muscles of the thighs and calf, many more muscles, but it makes no sense to stretch them additionally - since they are all involved in the above exercises.
Stretching the quadriceps
Lie on your right side. Bend the left leg in the knee, and, clutching the foot with your hand, pull it behind the back, stretching the anterior muscle of the thigh as much as possible. Repeat the same exercise for the other leg.
Thigh bicep stretching
Lie on your back, bend your knees. With the help of your hands, pull your legs towards you without taking your backs off the floor.
Stretching of calf muscles
Stand a step away from the wall. Step one foot forward, stick it to the wall. Pressing your whole body against the wall, do not tear off the heel of the "working" leg. Every day, gradually increase the width of the step.
Back stretching exercises
The back is the lumbar muscles and the broadest muscles, plus many small muscles connected to them. Performing exercises to stretch the main muscles of the back, you do prevention to everyone else.
Exercises for stretching the long back muscles (lumbar muscles)
Get down on your knees. In this case, your pelvis should be placed on the heels or between them. When leaning forward, stretch your arms as much as possible. As soon as you feel that the palms have reached the maximum point, continue to bend - until you feel the peak of stretch marks in the lower back.
Exercise for stretching the widest muscles of the back
Standing at a step distance from the jamb of the door, bend over and grab the joint with your right hand. Place your left hand above it. Pull the torso back, stretching the right widest muscle. Repeat a similar exercise for the other side.
Shoulder stretching exercises
There are three exercises for full stretching of the shoulders. And it's better to do all three at once. Each exercise involves certain heads of deltoid muscles, as well as muscles associated with the shoulder joints – the diamond-shaped and muscles that turn the shoulder blade.
1. Straighten your hand to the level of the parallel with the floor. Take the elbow of the outstretched arm with the other hand, and pull it to the different shoulder. Repeat the same exercise on the other shoulder.
2. Raising one hand up, bend it at the elbow, and try to reach it with the other hand, only from below. Repeat the exercise by changing the position of your hands.
3. Put the back of your hand on the lower back, take the elbow with the other hand or slightly higher. Pull your hand forward until you feel stretched in your shoulder. Repeat the exercise on the other shoulder.
Stretching of the arm muscles
Performing stretching exercises for biceps and triceps, you do prevention for the elbow joints, traction tendons and wrist joints.
Stretching the triceps
Raise your hand up, bend it by the head and grab its elbow with the other hand. Smoothly pull “working hand downwards”. A similar exercise for the other hand.
Stretching biceps
Grab the door joint. The thumb of your hand should look down and the hand should be parallel to the floor. Then turn around so that the eye is in the opposite direction from the “working” hand. Standing in this position, turn the shoulder arm up - until you feel stretched in the biceps. Repeat the same exercise for the other hand.
Breast stretching
Standing at the door jamb, rest in it with your hands - so that the shoulder sections of the hands are parallel to the floor. Push into the joint, stretching the pectoral muscles as much as possible.
Neck stretch
Stretching of the neck is useful not only for the prevention of diseases of the neck muscles and joints. It is useful for relieving fatigue after long mental labor, as well as for relaxing the nerves after exhausting athletic training.
Three simple exercises done after work or workout will help you maintain your vision, recover faster and protect your neck muscles from microtrauma.
In the standing position, tilt your head down until you touch your chin, then take the starting position, and tilt your head back; 10-15 repetitions.
After resting for 30 seconds, tilt your head to the left as much as possible, then slowly return to the starting position, and tilt your head to the right as much as possible; 8-10 repetitions in each direction.
After a short interval, smoothly turn your head counterclockwise, then in the opposite direction.
The above complex is a stretching exercise for beginners.For those who want to simply maintain their muscles and joints in the right tone, such a stretching is enough. But it is necessary to remember the conditions, non-compliance with which can harm.
For example, before stretching the leg muscles, sit down, and before stretching the biceps, rock the biceps with the lightest weight.
Stretching exercises and flexibility
The complex below includes exercises that can make the body more flexible.
In order for the body to become more flexible, a simple complex is not enough to relieve fatigue or muscle tension. You need more dynamic movements, either through your own effort or through a partner.
Stretching of the pectoral muscles
Stand in the doorway. Hide your forearms against the joint of the door - so that the shoulder sections of the hands are in the same line.
Make a few stretching movements, pressing your chest into the doorway.
Then ask your partner to press your back and hold your torso at the point of maximum chest stretching.
Perform 3 such holdings.
Before strutting, perform a light push-up approach.
Exercise to stretch your back
Sitting on your heels, lean as far forward as possible, putting your arms outstretched in front of you. At the lower point, linger, and with a slight jerk movement, rot even more in the lower back. 8 to 10 repetitions.
Before this exercise, perform the approach of leaning in a standing position, or hyperextension.
When you get bored and it becomes quite simple exercise to stretch the long muscles of the back, complicate it. Perform a similar exercise, but not sitting on your heels, but sitting on the floor with your legs straightened.
Stretching exercise for the biceps of the hips
Stand still, legs together. Lean forward, trying to reach your fingers to the floor. Make 6-8 measured slopes.
Then straighten up, take a deep breath and exhale, and proceed to ballistic stretching of the hip biceps. Bend as low as possible due to jerky movements, touching your fingers to the floor, and stay in the lower position as long as possible. 5 to 6 repetitions.
Before stretching, follow the squat approach. If you have stiff joints of the legs and lower back, perform after squats stretching exercise for the back leg muscles from the first complex.
If you're flexible enough, and getting your fingers to the floor isn't a problem, you'd better choose another exercise. thigh-stretching.
Standing against the wall, raise your foot. Ask your partner to help you stretch your hip biceps as much as possible. 3-4 exercises for each leg.
Before such an exercise, in any case, you need warm-up and preliminary stretching in a gentle mode.
Exercise for stretching quadriceps
Standing flat, bend the right leg in the knee, grab its foot with your right hand. Pull the foot up until full stretch in the anterior thigh muscle. Do 2-3 exercises for each leg.
Then do the same exercise, but in ballistic mode. Do 5 repetitions for each leg.
If you do this exercise after the previous one, no pre-warm-up is necessary.
If you make it your first exercise for any reason, do an easy squat approach. Then do a stretching exercise for quadriceps from the first complex.
Exercise for stretching calf muscles
Perform the maximum number of lifts on socks, standing on the stand. Then rest for 1-2 minutes.
Perform the “donkey” exercise (lifting toes in an inclination (the torso is parallel to the floor), standing on the crossbar, but do not do the maximum number of repetitions. Make 5-6 repetitions, then stretch the calves as much as possible, and linger at this point. Perform 3 approaches.
Exercise for developing arm and shoulder flexibility
Put a chair with a back in front of you. The back of the chair should be placed in your direction. The chair should stand at such a distance from you that when you bend over you can put your hands on it.
Bend over, put your palms on the back of the chair, and continue to “pressure”. Make 5 jerk movements without taking your hands off 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 can easily hold the maximum stretch for 10 seconds, slightly change the complex. Remove the exercise for stretching the biceps of the hips and “donkey”, but turn on the exercise “metron”. And do it after the quadriceps stretching exercise.
Metron exercise
Standing flat, legs on the width of the shoulders, lean to the right side, touching your hand to the leg of the same name. Make 8 measured movements, then wrap your arm around your leg at the lowest point you can reach. Stay in this position for 5 seconds. Make 5 sets for each side. published
Also interesting: Universal set of exercises for busy people
7 Types of “Stupid” Exercises
P.S. And remember, just changing our consumption – together we change the world!
Source: cosmetology-info.ru/5840/fitness-Kompleks-uprazhneniy-na-rastyazhku-myshts/
Stretching is a training technique that makes the muscles more elastic and the body more flexible. The literal translation of the word “striking” is stretching. But the technique got its English 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.
It is especially popular among middle-aged and elderly people. According to statistics, people who after 35 years began to engage in fitness and stretching, by the age of 70 look better and their level of flexibility is higher than that of “passive” individuals.
There are several types of stretching Static, ballistic and proprioceptive muscle relief (PPM).
Static stretching This is a normal stretching of the muscle with holding the trunk for some time in a stretched position.
Ballistic stretching The muscle is stretched by short jerking movements.
PPMO This is a complicated variant of ballistic stretching; in this case, the partner helps to achieve a greater stretch - through soft short pressures on the working part of the body.
Complex of exercises for stretching the legs
The program of stretching provides three types of exercises for stretching the leg muscles:
- Exercises for stretching quadriceps (front muscles of the hips),
- for stretching the biceps of the thighs (posterior muscles of the thighs),
- Exercise for stretching calf muscles.
The legs have, in addition to the front and back muscles of the thighs and calf, many more muscles, but it makes no sense to stretch them additionally - since they are all involved in the above exercises.
Stretching the quadriceps
Lie on your right side. Bend the left leg in the knee, and, clutching the foot with your hand, pull it behind the back, stretching the anterior muscle of the thigh as much as possible. Repeat the same exercise for the other leg.
Thigh bicep stretching
Lie on your back, bend your knees. With the help of your hands, pull your legs towards you without taking your backs off the floor.
Stretching of calf muscles
Stand a step away from the wall. Step one foot forward, stick it to the wall. Pressing your whole body against the wall, do not tear off the heel of the "working" leg. Every day, gradually increase the width of the step.
Back stretching exercises
The back is the lumbar muscles and the broadest muscles, plus many small muscles connected to them. Performing exercises to stretch the main muscles of the back, you do prevention to everyone else.
Exercises for stretching the long back muscles (lumbar muscles)
Get down on your knees. In this case, your pelvis should be placed on the heels or between them. When leaning forward, stretch your arms as much as possible. As soon as you feel that the palms have reached the maximum point, continue to bend - until you feel the peak of stretch marks in the lower back.
Exercise for stretching the widest muscles of the back
Standing at a step distance from the jamb of the door, bend over and grab the joint with your right hand. Place your left hand above it. Pull the torso back, stretching the right widest muscle. Repeat a similar exercise for the other side.
Shoulder stretching exercises
There are three exercises for full stretching of the shoulders. And it's better to do all three at once. Each exercise involves certain heads of deltoid muscles, as well as muscles associated with the shoulder joints – the diamond-shaped and muscles that turn the shoulder blade.
1. Straighten your hand to the level of the parallel with the floor. Take the elbow of the outstretched arm with the other hand, and pull it to the different shoulder. Repeat the same exercise on the other shoulder.
2. Raising one hand up, bend it at the elbow, and try to reach it with the other hand, only from below. Repeat the exercise by changing the position of your hands.
3. Put the back of your hand on the lower back, take the elbow with the other hand or slightly higher. Pull your hand forward until you feel stretched in your shoulder. Repeat the exercise on the other shoulder.
Stretching of the arm muscles
Performing stretching exercises for biceps and triceps, you do prevention for the elbow joints, traction tendons and wrist joints.
Stretching the triceps
Raise your hand up, bend it by the head and grab its elbow with the other hand. Smoothly pull “working hand downwards”. A similar exercise for the other hand.
Stretching biceps
Grab the door joint. The thumb of your hand should look down and the hand should be parallel to the floor. Then turn around so that the eye is in the opposite direction from the “working” hand. Standing in this position, turn the shoulder arm up - until you feel stretched in the biceps. Repeat the same exercise for the other hand.
Breast stretching
Standing at the door jamb, rest in it with your hands - so that the shoulder sections of the hands are parallel to the floor. Push into the joint, stretching the pectoral muscles as much as possible.
Neck stretch
Stretching of the neck is useful not only for the prevention of diseases of the neck muscles and joints. It is useful for relieving fatigue after long mental labor, as well as for relaxing the nerves after exhausting athletic training.
Three simple exercises done after work or workout will help you maintain your vision, recover faster and protect your neck muscles from microtrauma.
In the standing position, tilt your head down until you touch your chin, then take the starting position, and tilt your head back; 10-15 repetitions.
After resting for 30 seconds, tilt your head to the left as much as possible, then slowly return to the starting position, and tilt your head to the right as much as possible; 8-10 repetitions in each direction.
After a short interval, smoothly turn your head counterclockwise, then in the opposite direction.
The above complex is a stretching exercise for beginners.For those who want to simply maintain their muscles and joints in the right tone, such a stretching is enough. But it is necessary to remember the conditions, non-compliance with which can harm.
- Before performing the "stretching" complex, it is necessary to perform a light fitness complex.
- Either perform one light approach of squats, push-ups and pull-ups at once, or do a low-intensity athletic exercise before each exercise.
For example, before stretching the leg muscles, sit down, and before stretching the biceps, rock the biceps with the lightest weight.
- Fans of athleticism and fitness should know that stretching should be performed either immediately after the end of the workout, or not earlier than a day after it.
- If you perform tapping earlier than a day after training, it will only increase the damage, and can lead to microtraumas and joint problems.
Stretching exercises and flexibility
The complex below includes exercises that can make the body more flexible.
In order for the body to become more flexible, a simple complex is not enough to relieve fatigue or muscle tension. You need more dynamic movements, either through your own effort or through a partner.
Stretching of the pectoral muscles
Stand in the doorway. Hide your forearms against the joint of the door - so that the shoulder sections of the hands are in the same line.
Make a few stretching movements, pressing your chest into the doorway.
Then ask your partner to press your back and hold your torso at the point of maximum chest stretching.
Perform 3 such holdings.
Before strutting, perform a light push-up approach.
Exercise to stretch your back
Sitting on your heels, lean as far forward as possible, putting your arms outstretched in front of you. At the lower point, linger, and with a slight jerk movement, rot even more in the lower back. 8 to 10 repetitions.
Before this exercise, perform the approach of leaning in a standing position, or hyperextension.
When you get bored and it becomes quite simple exercise to stretch the long muscles of the back, complicate it. Perform a similar exercise, but not sitting on your heels, but sitting on the floor with your legs straightened.
Stretching exercise for the biceps of the hips
Stand still, legs together. Lean forward, trying to reach your fingers to the floor. Make 6-8 measured slopes.
Then straighten up, take a deep breath and exhale, and proceed to ballistic stretching of the hip biceps. Bend as low as possible due to jerky movements, touching your fingers to the floor, and stay in the lower position as long as possible. 5 to 6 repetitions.
Before stretching, follow the squat approach. If you have stiff joints of the legs and lower back, perform after squats stretching exercise for the back leg muscles from the first complex.
If you're flexible enough, and getting your fingers to the floor isn't a problem, you'd better choose another exercise. thigh-stretching.
Standing against the wall, raise your foot. Ask your partner to help you stretch your hip biceps as much as possible. 3-4 exercises for each leg.
Before such an exercise, in any case, you need warm-up and preliminary stretching in a gentle mode.
Exercise for stretching quadriceps
Standing flat, bend the right leg in the knee, grab its foot with your right hand. Pull the foot up until full stretch in the anterior thigh muscle. Do 2-3 exercises for each leg.
Then do the same exercise, but in ballistic mode. Do 5 repetitions for each leg.
If you do this exercise after the previous one, no pre-warm-up is necessary.
If you make it your first exercise for any reason, do an easy squat approach. Then do a stretching exercise for quadriceps from the first complex.
Exercise for stretching calf muscles
Perform the maximum number of lifts on socks, standing on the stand. Then rest for 1-2 minutes.
Perform the “donkey” exercise (lifting toes in an inclination (the torso is parallel to the floor), standing on the crossbar, but do not do the maximum number of repetitions. Make 5-6 repetitions, then stretch the calves as much as possible, and linger at this point. Perform 3 approaches.
Exercise for developing arm and shoulder flexibility
Put a chair with a back in front of you. The back of the chair should be placed in your direction. The chair should stand at such a distance from you that when you bend over you can put your hands on it.
Bend over, put your palms on the back of the chair, and continue to “pressure”. Make 5 jerk movements without taking your hands off 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 can easily hold the maximum stretch for 10 seconds, slightly change the complex. Remove the exercise for stretching the biceps of the hips and “donkey”, but turn on the exercise “metron”. And do it after the quadriceps stretching exercise.
Metron exercise
Standing flat, legs on the width of the shoulders, lean to the right side, touching your hand to the leg of the same name. Make 8 measured movements, then wrap your arm around your leg at the lowest point you can reach. Stay in this position for 5 seconds. Make 5 sets for each side. published
Also interesting: Universal set of exercises for busy people
7 Types of “Stupid” Exercises
P.S. And remember, just changing our consumption – together we change the world!
Source: cosmetology-info.ru/5840/fitness-Kompleks-uprazhneniy-na-rastyazhku-myshts/
