Muscle stretching exercises should be done regardless of what sport you are involved in - fitness, dancing or acrobatics. Good stretching means elastic muscles and ligaments that provide the necessary range of motion when performing certain exercises. For example, if you are involved in fitness, then good stretching of your legs and back will allow you to perform Squats with the correct technique, lowering your hips to parallel without rounding your back.
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If you are involved in dancing, then the elasticity of your muscles will allow you to do this or that element correctly and beautifully.
Stretching also helps reduce muscle pain after exercise. Flexible muscles and flexible joints significantly reduce the risk of injury during exercise.
Benefits of muscle stretching exercises:
- muscles and ligaments become elastic, which improves training results;
- less risk of injury (which can keep you from training for a long time);
- less muscle pain and recovery period after training;
- posture correction.
for beginners that stretching exercises can be performed at home, using video, without any special equipment.
What is yoga from Katerina Buida?
Katerina Buida is a well-known trainer, a competent yoga specialist, and the creator of many popular original video programs that combine fitness and yoga.
Yoga with Katerina Buida combines the following exercises:
- classical asanas with power yoga in dynamics;
- special exercises for the press;
- deep stretching poses;
- breathing exercises.
Systematic implementation of Ekaterina’s complexes gives excellent results; the whole body is involved in the work.
Why you should stretch if you have bad posture
We have already said that morning exercises with isometric and dynamic exercises, in addition to helping you lose weight, improve your posture. But why is it so important to stretch in this case? The fact is that muscles tend to contract over time, which provokes deterioration of posture. And this, in turn, leads to limitation of human movements. For example:
- Representatives of the fair sex who regularly wear heels are susceptible to this. The fact is that when you constantly wear such shoes, the calf muscles become shortened due to the fact that they are constantly in a contracted state.
- The hip flexors are among the tightest muscles in the human body. And considering that most of us lead a sedentary lifestyle...
- Fingers are prone to curling because they are in a bent position when eating, driving, and writing or typing text.
And, of course, morning stretching helps you lose weight. Of course, you won't lose several kilograms a week, but stretching:
- improves metabolism;
- will make joints more mobile (due to which your cardio and strength training will be more effective, because the muscles will work with greater efficiency);
- improves blood and lymph circulation, which is no less important when fighting excess weight (after all, fluid retention in the body and swelling visually add a couple of kilos);
- Helps the body recover faster after quality training.
Advantages
Katerina Buida has developed yoga, which has many advantages:
- The absence of weights in Buida’s complexes will not allow the muscles to increase in volume; you can develop a thin waist. Systematic and proper nutrition is important.
- Deep stretching will allow the muscles to become more elastic, which will form a slender body.
- Posture will improve and the spinal axis will straighten.
- Back and lower back pain will go away.
- There are no difficult changes.
- Many exercises are shown in different versions so that each person chooses the most suitable option for himself.
- Complexes with different directions are offered.
To do the exercise correctly, the author explains the execution method in great detail.
The most popular project is “Yoga Mix”.
Stretching for arms and back
Stretching your back muscles not only helps you get rid of extra pounds. This is an extremely effective prevention of many diseases. And stretching your arms helps relieve tension after work if you have to write or type on the computer a lot during the day.
- Stand up with your knees slightly bent. Clasp your arms straight in front of you. Bend over until your spine is horizontal. Pull your arms forward. Don't raise your head.
- Do not change the starting position. Bend forward, slightly rounding your back. Clasp your fingers behind your back, stretch your arms straight towards the ceiling.
- The starting pose is the same. Bend over, placing your hands on your hips and rounding your back as much as possible. Stretch your spine up without raising your shoulders and head.
- Try to touch the floor with your fingertips. If you succeed, without lifting them from the surface, lean back a little.
Flexible spine - prevention of many health problems in the future
- Half-squat, clasp your hands under your knees. Bend your body and head forward, maintaining your posture.
- Standing with a straight back, stretch your straightened arms forward, clasping your fingers and turning your palms forward. Control your posture during the process.
- Take turns raising your shoulders, trying to touch your earlobe.
- As you lower one shoulder down, simultaneously tilt your head towards the opposite one.
- Place your hands behind your back and clasp them at approximately waist level. Pull your shoulders back, trying to squeeze your shoulder blades together.
When dividing arm stretching exercises, watch your breathing
- Clasp your hands behind your back and lift them up without changing the position of your spine.
- While standing, extend one arm forward, clasp it with the other at the elbow. Pull it forcefully to the side. The same goes for the hand raised up.
- Standing with your back straight, tilt your head forward slightly. Bend your arms so that your fists rest on your chin. Overcoming their resistance, try to lower it down.
- Standing, place your hands behind your head and clasp your fingers. Tilt your head, trying to touch your chin to your collarbones, while bringing your elbows together.
- Press your back against the doorframe. Raise your hand and grasp it with your thumb pointing upward. Turn your arm to the sides, keeping your shoulder joint and hand motionless.
- Take a towel, raise your hand with it up, bend your elbow. Place the second one behind your back at the lower back and pull it by the opposite edge of the towel. A similar exercise can be performed by simply trying to clasp the fingers of your hands behind your back from above and below.
- Get down on both knees. Without lifting your palms from the floor, try to lean back as much as possible.
- Standing in the doorway, rest your palms on the doorframes at approximately shoulder level, but not higher than your head. Maintaining your posture, slowly tilt your body forward.
Stretching the arm muscles helps to quickly relieve tension and tighten sagging skin.
Video: stretching for back muscles
Yoga Mix program
This program consists of seven video complexes and abdominal exercises that can be mastered at home, not only by a trained person, but also by a beginner. Katerina Buida calculated the program for seven weeks.
Basis
The first basic complex consists of simple exercises. The asana is based on the formation of correct posture and lengthening of the spinal axis. With correct posture, more fat deposits are burned as the spine is strengthened.
Force
The second Strength complex takes approximately 50 minutes. Performing it increases endurance and strength of the torso. A slender figure will be formed using the weight of your body, without any weights. Each time you will become stronger not only physically, but also mentally. Don't be nervous if everything doesn't work out right away. Gradually everything will work out.
Stretching
In the third complex there is a deep, static stretch, since staying in the pose takes longer (1-3 minutes). This will make the muscles and ligaments more elastic. The joints are developed and their range of motion increases, and the activity of internal organs improves. The emotional state becomes harmonious.
Exercises for the abs
Exercises of the fourth complex “Abs” form a beautiful abs, as the oblique abdominal muscles are activated and the abdominal muscles are strengthened. You will look much more attractive.
Flexibility
The “Flexibility” complex will increase joint mobility and improve the flexibility of the spine. The body will acquire plasticity and elegance.
Tone
The “Tone” complex will bring the whole body into a vigorous state; exercises are especially recommended for those who are overweight and have a sedentary lifestyle. As a result, back pain will go away and you will feel light and energetic.
Balance
The Balance complex will help bring balance to your body and mind. When performing exercises, it is important to listen to your feelings and try to track the slightest vibrations of your body. With the help of willpower and concentration, everything will work out.
Relax
The final “Relax” complex will relieve stress and fatigue. You will be able to completely relax your back, especially your neck and lower back. A healthy back will give you energy for an active life. The complex includes light stretching and breathing exercises.
Yoga for Beginners
Yoga for beginners with Katerina Buida is gaining popularity. Here are two videos, each 13-14 minutes long. In the first part (13 min.), Katerina Buida shows how to correctly perform basic yoga asanas. It is important to stay in each pose for several seconds. You will be able to feel all the muscles, you will be able to relieve tension, and understand yourself.
In the second part, more stress is placed on the muscles of the thighs, abs, and back.
Bikini yoga from Ekaterina has won the attention of women, which opens up new sensations.
Stretching for the abdomen and sides
Such exercises are especially recommended for those who want to quickly get back into shape after childbirth. This exercise is also useful for those with an “apple” body type, when the main fat deposits are concentrated in the abdominal area.
A protruding belly greatly spoils even a generally proportionate figure; stretching allows you to get rid of this drawback
- Straighten up, spread your feet to shoulder width, place your hands on your waist. Slowly lean in different directions, alternating directions and maintaining your posture.
- Do not change the original position. The body is tilted forward and backward. Hands continue to remain at the waist in the process.
- Standing straight, bend your knees and lift your feet off the floor, as if you were running in place in slow motion.
- Lie on the floor with your palms under your buttocks. Raise your closed straight legs above the floor by a maximum of five centimeters. Freeze for a moment. Gradually, the height will need to be increased to 15 cm. Without lowering it to the floor, spread your legs slightly and cross them (the so-called scissors).
- Kneel down with your arms in a natural position. Sit down slowly, using mostly your hips. Your buttocks should eventually end up on the same side of your heels.
- Get on your knees, press your palms to the floor in front of you. Bend your knees one at a time, trying to press them as tightly as possible to your chest.
- Lie on your side, lift your body, leaning on your elbow, place the palm of your other hand on your waist. Lift your straight legs off the floor a couple of centimeters. The one closest to it, begin to lightly swing up and down without touching the support. The pelvis does not participate in the movement in any way, nor does the back. They are motionless.
- Lie on your back, put your hands behind your head, bend your knees. At the same time, lift your elbow and knee diagonally away from it, trying to keep them touching.
- Lie on your back with your arms in a natural position. Raise your closed straight legs to an angle of approximately 45º relative to the floor, without lifting your pelvis and shoulders from it.
- Get on your knee and place your other foot on the floor. Pick up dumbbells weighing about 1.5 kg or plastic bottles filled with water. Lift them up, slowly lean back.
- Lie on your back, pressing your knees to your chest. Try to reach them to the floor on either side of you, keeping your pelvis motionless.
- Lie on your back, bend your legs, turn your knees to the side. Having fixed the pose, take a deep breath, pull your chin and shoulders towards the ceiling.
- Lie on your side, stretch your arm forward, press your hand to the floor. Place your other arm behind your head, pointing your elbow toward the ceiling. Raise your body and legs at the same time.
- Stand with your feet shoulder-width apart. Lean forward while maintaining your posture. Open your arms. Slowly twist your torso to the sides, imitating something similar to a windmill.
In order for the muscles of the sides to stretch evenly, the exercises must be done twice, mirroring the pose.
Video: gymnastics for abdominal muscles
In addition to the exercises described, a regular hoop can help you get rid of excess fat on your stomach and sides very quickly. The heavier it is, the sooner the result will be noticeable. Ten minutes daily is enough. A regular rotating disk has the same effect. You need to stand on it, rest the palms of your straightened arms against the wall and slowly turn your legs in one direction and your body in the other.
Warm-up with guitar - developing a sense of rhythm
When you do some simple exercises, you can safely take up the guitar. Playing to the limit right away is fraught with trouble. You need to start slowly, gradually increasing the pace. Practice for at least 10-15 minutes - and your hands will thank you.
Now is the time to pay attention to rhythm. Rhythm is the basis of any music (except, perhaps, ambient). No matter what direction, and no matter what instrument you play, you must not forget about rhythm.
It's worth starting with a slow game. Perhaps you think that playing slowly is very easy and boring? Try to accurately hit the metronome beats with 4 notes at a tempo of 40-50 beats per minute. Most beginning guitarists won't be able to do this. You need to train at all speeds and definitely with a metronome. A metronome is a musician's best friend and teacher.
Set the metronome speed to 60 bpm (beats per minute). Play the passage shown in the picture. After a few minutes, increase the speed to 70 bpm, then to 80, 90 and so on.
Walk around it several times. Play 4 notes first, then 8 notes, then 16 notes. You can combine them to create simple rhythmic patterns, such as a gallop (8-8-4 or 16-16-8), or use triplets.
Then run through the scales. Build a scale from any note on the 6th string and play it in the same way. It is important not to “stay too long” in one place on the bar. Pay equal attention to both the first frets and the very last. Your fingers should always run confidently.
If you play with a pick, try different attack methods. First play the passage with an alternating stroke, then with a downstroke. Owners of electric guitars are recommended to practice both with a clean sound and with an overload. Their playing technique is slightly different, and you also need to work on it every day.
If you're in a hurry, exercise for at least 10 minutes. It's much better than nothing.
Recommendations
- To get results, train regularly; three workouts a week is enough.
- Perform each exercise for at least one minute, but no more than three.
- The duration of classes should not exceed one hour.
- If the soreness from the last workout is still present, then you need to wait until the muscles have completely healed. Do not stretch sore or injured muscles.
- Warm up well before stretching.
- Wear comfortable clothing that will not stiffen your joints or interfere with your exercise.
Another nuance is the air temperature in the room where the training takes place. The warmer the room, the better the muscles stretch, and the colder the room, the faster the muscles cool down and are less susceptible to stretching.
Stretching reduces appetite
A very strange statement, but let's look at it from different angles. Morning stretching, like its evening version, helps calm your raging appetite. Remember how often you pounced on food after a hard day at work? It has long been known that when we eat quickly, we eat more food, which, in the absence of physical activity, leads to weight gain.
American trainers believe that if people do 15-20 minutes of stretching before eating, they will eat more calmly, chewing food more thoroughly. Accordingly, they will eat faster and will be able to avoid overeating and subsequent stomach discomfort.
Stretching is useful not only for losing weight in the abdomen or calf muscles. It has a beneficial effect on the functioning of the nervous system and our mood. Therefore, it allows you to avoid the desire to “seize” difficulties in a relationship with a loved one or problems at work.
