Benefits of stretching for training and 7 simple exercises

Strength and  cardio workouts help to sculpt beautiful body contours, pump muscles, but flexibility is just as important. The benefits of stretching are invaluable for people who care about their health. Stretching speeds up blood circulation, due to which lactic acid is removed from the muscles faster. This prevents pain, cramps, stimulates recovery processes in the body. The editors of estet-portal.com have collected the simplest and most useful exercises that can be performed regardless of the level of physical fitness and natural flexibility.

• Benefits of stretching: who needs exercise and why
• Types of stretching exercises and features of their performance
• 7 simple and effective exercises for all muscle groups
• The main thing about the benefits of stretching and a set of exercises

Benefits of stretching: who needs exercise and why

Stretching exercises should be done by everyone — from office workers suffering from physical inactivity to professional athletes. Performing a simple stretching complex every day, you can forget about many health problems. This is an excellent prevention of diseases of the musculoskeletal system and a charge that gives vivacity for the whole day.

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The benefits of stretching are the following:

• General health improvement. Age primarily affects joints. With & nbsp; every year they are less and less mobile. Regular stretching gives a long youth to the musculoskeletal system and excellent general well-being.

• Elasticity of the muscles. During training, the muscles "clog", become more dense, and can hurt. Simple stretching solves these problems.

• Good posture. By regularly stretching, you will forget about slouching, osteochondrosis, pain in shoulders and neck.

• Flexibility. Beauty — it's not only the contours of the body, but and grace. Plastic girls are sexy, they are compared to cats.

• Body control. Stretchers find it easier to balance and control their body.

• Improved intestinal motility.Good blood circulation — it is the absence of constipation and problems with intestines.

• Relax. Stress provokes muscle clamps that prevent you from fully relaxing at the end of the day. This, in turn, makes a person nervous. Stretching gives a feeling of harmony and peace, which is why there is relaxation after yoga, which includes many poses that stretch the muscles.

Stretching is especially useful for women. It will help to get rid of pain during menstruation and nervous breakdowns during PMS. Also, stretching exercises have a positive effect on carrying a pregnancy. It is easier for women with elastic muscles to give birth.

Read also: 5 easy exercises to help get rid of sagging arms

Types of stretching exercises and features of their performance

Stretching may vary. There are several types of exercises:

• Static. Ideal option for beginners. When performing the exercise, you need to stay in the chosen position for 20 seconds with maximum muscle tension.

• Dynamic. A good option for people doing strength exercises. When stretching, the body is in constant motion, the muscles are “squeezed through”.

• Passive. These exercises are performed with a trainer or active partner who exerts effort by stretching the passive partner.

• Active. These are exercises with ultimate effort. To stretch the muscles as much as possible, additional supports are used.

• Ballistic. Beginners should not start stretching with these exercises. They are sharp, sweeping, fast. Without the right skills, it's easy to hurt yourself.

The degree of difficulty of the exercises can be different, but you should start with the easiest. The light complex is also effective, so it's not worth risking your health for the sake of dubious records. Work with the body, gradually increasing the load on muscles and the complexity of the exercises.

Read also: Elastic buttocks in 28 days: home workout program

7 simple and effective exercises for all muscle groups

Main Purpose — get the maximum benefit, so all exercises are performed smoothly, without jerking. Pre-workout is required. If some exercise is painful, you should not overpower yourself. Do it the way you can, gradually improving performance, stretching more and more.

1. A simple but effective exercise for the back "Cat"

Home position — on all fours. You need to bend up to the stop, and then down the same way, stretching the spine and back muscles as much as possible. The exercise is performed smoothly, with delay at the highest and lowest points.

2. Stretching the buttocks: beautiful forms and the fight against cellulite

Home position — lying on back. One leg is bent, lying on the floor, and the other leg needs to be straightened and pulled to the chest.

Another multi-purpose exercise can be done that is great for stretching the glutes. Starting position — sitting on the floor. Extend one leg, and bend the other at the knee and place it on the floor. Reach for the outstretched leg, holding the foot.

3. Calf exercise for slim legs

Stretching can be done with or without support. Starting position — lunge: one leg needs to be bent, and the second — straighten and set as far back as possible. Both feet are pressed to the floor. Stretch to get a good feel for the leg muscles.

4. Stretching the muscles of the front of the thigh

Home position — standing. You need to bend your leg back, holding your foot with your hand, and pull it closer to buttocks.

5. Stretching the chest and muscles of the arms

Home position — standing straight, with a straight back. Hands should be folded into a lock and stretched as high as possible above the head.

6. Stretching the muscles of the lateral surface of the thigh

Home position — sitting. One leg is straight laid to the side, and the second is bent at the knee. You need to bend over to the straightened leg, then repeat the same for the other leg.

7. We are working on the press, spine and back muscles

The exercise is performed from a position lying on stomach. Raise the body up as much as possible, resting on the floor with your hands, and linger. Feet must remain on the floor.

Read also: Improve your health with qigong exercises

The main thing about the benefits of stretching and a set of exercises

Start with the easiest stretching exercises. When they begin to seem easy, it will be possible to complicate the complex, but do not rush. Stick to a few rules:

• Exercise regularly.  ideally — every day.

• Don't overpower yourself. If it hurts, stop.

• Complicate the complex gradually. Records will wait, health is more important.

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Correct Stretching — it is an easy way to beautiful and healthy body. Get started today.

Read also: The "vacuum" exercise: creating a flat stomach and thin waist

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