"Fold"
First, let's look at stretching exercises for beginners. In all complexes for the development of flexibility, “Fold” is indicated. If you learn to do it correctly, then you will definitely be able to do more complex exercises.
We sit on the floor. To begin with, we leave one leg straight and bend the other at the knee - this will make it easier for even a beginner to stretch.
We begin to slowly lean towards the straight leg. We make sure that it is not the head that is lowered, but the chest. We stay in this position for 30-60 seconds and then do the same with the other leg.
Next we complicate the exercise. We stretch out two legs and bend towards them. Toes point forward. Then we raise our socks up and also bend towards our feet.
In all cases, we stretch different muscle groups. The greatest load falls on your legs, but if done correctly, you should also feel tension in your back.
The benefits of stretching for your figure and health
To determine whether it is possible to lose weight with the help of stretching, you should cite all its beneficial qualities for health and strengthening muscles in general.
Here are the following advantages:
- With exercise, you can improve blood circulation and lymph flow, which promotes weight loss.
- With the complex you can get rid of pain in the spine, which makes it possible to resort to cardio training in the future and speed up the process of losing weight.
- Improved blood circulation helps speed up metabolism, eliminate waste and toxins - this has a positive effect on the absorption of consumed food.
- Stretching or stretching allows you to get into physical shape and strengthen your abdominal muscles after childbirth - visually the young mother becomes slimmer.
- Stretching with improved blood circulation helps to get rid of the feeling of fatigue and stiffness, which subsequently leads to more effective performance of other weight loss exercises.
- Improved blood circulation leads to improved cell nutrition - this has a positive effect on burning fat cells, as well as eliminating cellulite.
- With the help of stretching, a person will not be bothered by joint pain, since this is an excellent prevention of salt deposition.
Video
What is good about stretching exercises is that, having strengthened the muscles, you can not see the characteristic relief that is formed when performing strength exercises. As a result, the girl becomes fit, but does not lose her femininity.
This is important: Despite its benefits, stretching has contraindications for use for the purpose of losing weight or improving health. Problems identified here include hypertension, arthritis, osteoporosis, and hernia. Exercise should be avoided during pregnancy.
Stretch your abs
The press needs to not only be pumped, but also stretched. Because flexibility is important for the whole body. Flexible muscles are less susceptible to injury, and the figure of a person who regularly stretches looks more toned.
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Stay in this position for 30 seconds. Squeeze your glutes to relax your lower back. At the same time, the abdominal muscles will stretch.
We return to the starting position. We perform the exercise 5 times.
Stretching the lateral abdominal muscles in a sitting position
Exercise No. 3
Sit on a chair, place your hands behind your head and clasp your fingers. Keep your back straight, do not point your elbows forward and lean alternately to the right and left. At the point of maximum tension in the abdominal muscles, hold for 10 seconds. Do several approaches. For the greatest effect, press your buttocks firmly into the chair and do not arch your back. To make the exercise easier, you can place your feet behind the legs of the chair. This way we stretch the external and internal obliques and rotator cuff muscles.
Exercise No. 4
Sit cross-legged with your legs crossed in front of you. Place one hand on your knee and lift the other up. Reach towards the opposite side of your raised arm. At the lowest point, when you feel maximum abdominal tension, hold for 15 seconds. Then switch sides. Do several approaches. Remember to have a straight back!
Watch video - stretching the abdominal muscles
Another useful exercise for stretching the abs
It is often said that stretching exercises at home are difficult to do if the room is small. But that's not true! Because there are options for those who cannot afford to allocate a lot of space for training. For example, for this exercise you will only need a wall.
We stand facing the wall at a distance of about 1-2 steps (then it can be increased as flexibility develops). We rest our hands on the wall and begin to move the body back.
You will immediately feel the muscles of your abs, back and legs stretch. Stay in this position for 30 seconds, and then repeat 2-3 times.
Stretching exercises on canvases
Standing straight leg extension
- You need to stand in front of the hammock and place one foot on the canvas in the area of the Achilles tendon. Both legs should be straight, the pelvis should not twist, that is, the ilia remain at the same level.
- Next, bend forward along the thigh. Hands grab the hammock straps, which can be pulled towards you by adjusting the degree of tension.
- The tilt should be done with a straight spine. The depth depends on the elasticity of the muscles. There is no need to round your back, it is important to stretch your stomach towards your hip, maintaining a straight line from your tailbone to your neck.
- Maintain the stretch for up to one minute, then gently lift your torso and remove your leg from the hammock.
- Repeat the same on the other leg.
Shifting your body forward with a bent leg
The exercise can flow smoothly from the previous version in conjunction, or be performed separately.
- You need to put one leg into the hammock, placing the canvas in the bend of the knee joint. The supporting leg always remains straight.
- Then the body is smoothly transferred forward, as in a lunge, the body weight is transferred to the hammock, and the back leg is raised onto the half-toes.
- This way the half-split comes out and the hang is held for a comfortable time.
- After execution, the body weight is transferred to the back leg and the side is changed.
Frog
The exercise is performed in an inverted position, that is, upside down, although it is considered one of the most comfortable and feasible exercises for beginners.
- You need to sit in a hammock, like on a chair, the canvas should be positioned so that its edge is higher than the sacrum.
- Holding the straps firmly with your hands, you need to carefully tilt your torso back, approaching a horizontal position.
- During the movement, you need to move your legs as far as possible to the sides and smoothly move to a head-down position.
- Then you need to bring your shins behind the canvas (outward), you can wrap your feet back behind the sides to strengthen the belay, or connect your feet together.
- In this position, you need to lower your arms and head freely downwards, completely relax.
- After performing the exercise with the strength of the press, you need to return to the upper position in the reverse order: legs across the sides, pulling yourself up on your arms.
Jumping in a hammock
- You need to stand with your back to the hammock and raise your arms up, wrapping the slings twice around your forearms.
- Next, you should push off with your feet to jump up, while simultaneously pulling yourself up with your arms.
- At the top of the jump, your elbows should be bent and your knees close to your chest.
- There is no need to linger at the top; you should lower smoothly, keeping your arms tense.
- In this way, jumps are performed from 5 to 20 times, depending on preparation.
Spinal traction while lying in a hammock
The exercise is designed to relax and stretch the spine. This can be done at the end of your workout.
- For this exercise, you need to straighten the hammock and sit in it like on a chair.
- Next, raising your feet, you need to place your heels on the edge of the canvas, then gradually distribute your legs over the entire surface of the hammock to get a sitting position in a hammock with straight legs.
- Then it is important to place the edge of the canvas under the lower back and, holding the straps with your hands, carefully tilt your torso back, lowering your head to the floor.
- In this position, you should open your chest and gradually lower one arm at a time.
- It is important to completely relax and stretch your spine.
- To get out of the position, you should grab the canvas with your hands and use the force of the press to return to the starting position. You cannot make sudden movements.
"Corner" for twine
The “Corner” is often included in split stretching exercises. In fact, it's almost a split. Therefore, if you learn how to do it, that’s already more than half the success.
Our task for the future is to lie completely with your chest on the floor. In the meantime, find a position in which you feel tolerable pain and sit there for 5 minutes. Then you can repeat the exercise 1-2 more times.
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Terribly beautiful: stretch marks on the body as a beauty trend
This can happen to anyone. It doesn’t matter what gender you are, what body type you are, what color your skin is, or how many times a week you exercise. According to conventional wisdom, stretch marks appear as a result of rapid weight gain or loss. This is partly true, but in fact there are many more reasons for this problem. Teenagers in the active growth phase, expectant mothers, and athletes building muscle are at risk. The fact is that if the production of elastane and collagen is disrupted, the human body reacts to this by reducing tissue elasticity. This is why stretch marks appear on the skin.
Marks most often remain in the chest, abdomen, thighs and buttocks
During intense sports activities, stretch marks may also appear on the inside of the arms and in the delta area.
Pakistani artist Sarah Shakel decided to draw attention to this serious, but often unpublicized problem. She launched a social project on Instagram in which girls decorate their stretch mark scars with glitter in a photo editor. Using the hashtag #glitterstretchmarks you can find stunningly beautiful photos of people who are not ashamed of their skin problem.
This is what stretch marks in the hip area look like in real life:
After processing in a photo editor, they turn into a beautiful pattern of sparkles.
Stretch marks on the skin of the abdomen are an extremely common occurrence. The problem is especially relevant for women who have undergone pregnancy and childbirth:
But when photos of your belly with stretch marks are decorated with shiny lines, it looks beautiful, not scary:
Sarah Schakel, who, as if by magic, turned a skin problem into a beauty trend is widely known in the world of photography: she decorates people, animals, and any objects with shiny elements. Her microblog on Instagram is so beautiful that it’s hard to tear yourself away, and has more than 700 thousand subscribers.
Those who have never experienced stretch marks on their body may wonder: what did Sarah do? The fact is that in 90% of cases, stretch marks remain forever after they appear. There is a chance of removing marks on the skin only at the stage when the stretch mark is red. As soon as the color changes to white, after about 1.5 years, the stretch marks become “old” and practically impossible to eliminate. Manufacturers of miracle products, in an attempt to “sell” their product, like to make loud promises about getting rid of marks on the skin. In fact, the only way to remove stretch marks is laser resurfacing. The method is expensive and not everyone can afford it.
Thanks to Sarah Schakel and her social activism, stretch mark owners can look at the problem from a different angle. A flaw turns into a highlight, a sign of uniqueness, and even a beauty trend.
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Swing your legs
Many stretching experts recommend performing not only static, but also dynamic stretching. Statics (when we just stretch evenly) is less painful, but to improve results you can try to stretch dynamically.
However, remember that warming up is required. Otherwise, injuries cannot be avoided. Try incorporating leg swings into your stretching exercises. This is a great way to increase flexibility and tone your hips a little.
We lie down on our backs. We bend one leg at the knee, and swing the other. It is advisable to do the exercise 20-25 times with each leg in 2-3 approaches.
Next, we turn over on our side and perform swings with one leg in the same way. After this, you can roll over onto your back and do the same.
After each approach, you can take your working leg by the foot and pull it up. This will help stretch the muscles even more.
Stretch your arms
When doing muscle stretching exercises, many people forget about their arms. It's better to spend a little time in this area.
The “Lock” exercise, which many people know from childhood, will help you stretch well. We place one hand behind the head from above, and the other from below. And we connect both hands. We do it on the right and left sides.
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Stretching will help you feel more aware of your body. It will improve your quality of life and will be a great addition to your basic training. Try it!
