Stretching video lessons for beginners

All exercises in rhythmic gymnastics are imbued with grace and flexibility. Constant stretching helps gymnasts achieve perfect execution of each element. Regular stretching activities, as well as their correct implementation, reduce the risk of injury and increase the endurance of athletes. But one wrong move leads to complications.

Despite the apparent simplicity of the movements, stretching in rhythmic gymnastics can easily become a traumatic activity.

Positive aspects of stretching training

Stretching has a very large list of positive factors that are aimed at strengthening the body:

A person can get rid of pain in the spine;

With constant training, heaviness in the muscles will disappear;
Exercise helps improve blood circulation;
Representatives of the fairer sex will be most pleased with the classes, since the training will help restore the menstrual cycle and relieve MPS syndrome.

However, if a person has certain diseases, cough, fever, then he should consult a doctor.

What to wear to stretching classes

Regardless of where a person will train, it is necessary to take care of comfortable clothing. The main thing is that it is comfortable to do all the exercises in it. To do this, everyone can find stretching for beginners and video lessons at home .

What to wear to stretching classes

There is no need to be shy about tight clothes. Soon every beginner will realize that this is very convenient. At the same time, it is worth selecting things according to their strength so that they stretch well. It is also advisable to give preference to clothing from well-known companies that produce equipment for athletes.

Another advantage of tight-fitting clothing is that a person can clearly see progress during the training process.

The benefits of stretching - 7 undeniable advantages

Benefit #1 - Stretching helps relieve tension quickly.

Tight muscles are a common cause of tension. If you sit at the computer in one position for a long time, your muscles become numb. Over time, this leads to chronic overstrain of certain areas and zones. Blood circulation in these areas worsens, the supply of nutrients also worsens, and the outflow of toxins worsens.

To relieve tension, just do a few exercises that stretch the muscles. And the discomfort will go away.

Benefit #2 - Improves blood circulation in the body

When muscles are immobilized for a long time, blood circulation in them deteriorates. Our muscles are designed to provide movement, support the spine or create the work of internal organs. When we sit, our large muscles are in a relaxed state. Some of them are in an extremely uncomfortable position.

For example, sitting at a computer for a long time strains the muscles of the neck and shoulders. If you do not do any exercise, then over time the tension will develop into chronic stress. Blood circulation will deteriorate, cells will not receive enough oxygen, tissue trophism will deteriorate, and the tense area will begin to hurt.

Advantage #3 - flexibility and plasticity develops, muscle elasticity increases

We can influence our muscles only through regular tension and relaxation. In the gym, for example, we strengthen our muscles. But at the same time we reduce them. The muscle fiber grows, strengthens, and becomes stronger. And during stretching, we lengthen and relax it.

Relaxation gives the body lightness and flexibility. Increases muscle elasticity due to stretching.

Advantage #4 - the amplitude of the joints increases, the supply of nutrients to the joints improves

Articular fluid in the joints is produced during movement. It is needed to protect the joint, to reduce friction and wear of the cartilage, and to provide nutrition to the articular cartilage. The less we move, the less fluid is released. The joint begins to suffer with age, and degenerative changes begin.

Stretching gently improves joint health without straining it.

Benefit #5 – Reduces the risk of injury

Stretching exercises make muscle tissue more elastic. This means that with a sharp incorrect impact on the muscles, the likelihood of injury will be lower.

Benefit #6 - Improves flexibility even if you're a natural log.

All people are born with different degrees of flexibility. Flexibility, of course, is also influenced by physical activity and, in some cases, nutrition. But there are hyper flexible people, people who do not bend at all, and average flexibility. Either way, your flexibility will increase. So don't be afraid to stretch, thinking you won't be able to do it.

Benefit #7 - Stretching is essential to prevent tearing of muscle tissue and reduce the risk of injury during exercise.

Those who exercise at the gym know that muscles become clogged during forceful exercise. They become stronger, but they have less elasticity. “Jocks” are very difficult to bend. After training, be sure to perform several stretching exercises to relieve tension and stretch the muscle.

Stretching training system at home

This program of video lessons on stretching was developed by Ekaterina Firsova , a trainer with many years of experience. They are ideal for exercising at home when a person does not have expensive sports equipment.

Stretching training system at home

Also, anyone can download video lessons on stretching , choosing a specific degree of load for themselves.
Naturally, based on age and weight category, level of sports training.

Stretching Tips for Men

Before the start of the lesson, it is necessary to warm up the muscles well; to do this, it is enough to perform the exercises known to everyone;
Stretching must be performed in several approaches, optimally 3-4 times;
The time of each approach should be limited in time. The most effective is considered to be done for 30 seconds to a minute;
Do not overestimate your strengths, remember that it is better to do less than to overdo it, harming yourself and stopping the activity;
There is no room for sudden movements in stretching. Everything must be done smoothly and slowly;

Be attentive to your feelings. Stretching should not lead to unpleasant sensations, much less pain. Such symptoms only indicate muscle overstrain;
Watch your breathing. This is what contributes to the effectiveness of classes. Timely inhalation and exhalation relieves muscle tension, relaxing the body, reducing resistance.

Important! Only with regular exercise can you achieve noticeable results. On average, this requires stretching at least 2-3 times a week.

Preparing for your first stretching workout

First of all, you need to take care of a good warm-up to avoid sprains and other negative consequences. Attention should be paid not only to the legs, but also to the neck, blue, and shoulders. After completing all the preliminary exercises, you can move on to the main training for beginners.

It is worth remembering that all exercises should be performed slowly. There is no need to immediately load the body. The first lesson should be just an introduction.

Shoulder stretch

Shoulder stretches

1. Move your right arm, without bending it at the elbow, to your left shoulder. Repeat the same with your left hand.

Shoulder stretch

2. Place one hand behind your head and the other behind your back and try to hook them into a lock. Stay in this position for a few seconds and then change hands.

Shoulder stretch

3. Stand facing the wall, rest your hands on it. Place your hands as close to each other as possible. Move your feet away from the wall as far as possible. Lower your head down and bend in the lumbar region. You will feel a stretch in your shoulders, chest and spine.

Which stretching exercises should a beginner choose?

Video lessons on stretching from Ekaterina can help you choose the right set of exercises . First, a beginner needs to turn his attention to an exercise such as static stretching. The main factor here will be holding the body in a certain position.

The athlete himself decides how long he needs to stay in this state. It all depends on the preparation of the person and his physique. However, there is a recommended value of 30 seconds. This exercise may seem quite easy to many, but it is this exercise that will further develop the flexibility of the body.

Another type of exercise is passive stretching. In principle, this is the same as described above, but there is one significant difference - the help of an outsider. The partner should put pressure on the person doing the exercise, but not too much.

Post-workout stretch for chest and triceps

If you want to reduce muscle soreness after strength training your chest and triceps, be sure to do some post-workout stretching (or what's called a cool-down). Stretching your chest and triceps speeds up the recovery time of those muscle groups, which means your workouts will be more effective in the long run.

An important aspect of the exercises below is that they are all performed statically. Just hold the indicated pose and stretch your muscles. If you don't have a stopwatch, count to yourself to 15-20.

Raising arms to the sides

Take a T-shaped pose, then spread your arms out to the sides as far as possible, with your palms facing forward. Hold the position for several seconds, while maintaining a feeling of stretch in the chest and arms.

How long to do: 15-20 seconds.

Raising your arms above your head

The work is done while standing. Raise your arms above you so that your palms are facing the ceiling. Additionally, the upper limbs can be fastened together with fingers. Try to stretch harder to feel the stretch in your chest muscles, as well as the stretch in your arms and shoulders.

How long to do: 15-20 seconds.

Triceps stretch

This exercise is similar to what is done before training, only during the cool-down it can be performed statically. The arm bent at the elbow should be placed behind the head. The tension is enhanced by the work of the free hand, which slightly presses on the elbow of the working one. One of the classic triceps stretching exercises.

How long to do: 10-15 seconds on each side.

Bringing your hands behind your back

Stand up and move your arms back. After this, grab your palms into a lock and begin to gradually straighten your shoulders. In this case, your arms cannot be bent at the elbow. Do not allow yourself to feel severe pain, increase the tension gradually. Lower your shoulders, do not pull them towards your ears. In this case, the main work falls on the pectoral muscles. This is also a great exercise for relieving back tension.

How long to do: 15-20 seconds.

Retraction of arms to the sides

Extend your right arm in front of you, straightening the fingers of your palm. Now slowly move it in the opposite direction, increasing the tension due to the pressure of your free hand on the elbow of the stretched one. This is a simple and effective method of stretching the arms and shoulders.

How long to do: 10-15 seconds on each side.

Forearm and hand stretches

Straighten your right arm in front of you so that your palm is facing the ceiling. After this, bend your hand down. Strengthen the stretch by stretching your fingers using your left hand. After taking some time to stretch your forearms and hands, switch sides.

How long to do: 10-15 seconds on each side.

Wall Pectoral Stretch

The initial task is to rest your right palm against the wall. The limb is extended, and the left hand is on the belt. Take a step forward so that your fixed palm is behind you. Press against the wall to increase tension in your pectoral muscles and arms.

How long to do: 10-15 seconds on each side.

Back bend back

With your hands on your waist, carefully begin to bend your lower back back. Do not bend over too quickly, as the back is a very vulnerable area to strain. Fix in the adopted position for a few seconds, without throwing your head back too much, then return back.

How long to do: 15-20 seconds.

Chest stretch lying on stomach

Lie on a gymnastics mat with your stomach down and rest on your forearms, bend your knees. Grab your right ankle with your left hand and begin to gradually pull your foot forward, opening your shoulder and chest. By doing this, you increase the tension of the pectoral muscle and provide a quality stretch for the upper body.

How long to do: 10-15 seconds on each side.

Chest stretch while sitting on a mat

Sit on your buttocks, bend your knees, and place your feet on the floor. Then tilt your body back and place your hands on the floor. The final stretch of the chest and muscles of the upper limbs will depend on how far further you place your hands. Adjust the amplitude using your own sensations.

How long to do: 15-20 seconds.

We complicate the stretching training program

After completing the warm-up, you can begin the dynamic part of stretching. To do this, you can watch the course “ Stretching video lessons for beginners .” At the beginning, you need to perform rotational movements, gradually trying to fix the body in the desired position. This will contribute to the springing effect.

We complicate the stretching training program

Next, you can begin the so-called ballistic exercises. The main nuance here is that a person gradually increases the amplitude during movements. Swings must be done with both legs and arms.

The next step in stretching for a beginner is to move on to isolated stretching. It will help increase muscle strength. During this workout, you can relax your body. You can also try to do the splits slowly and leisurely, but you don’t need to get too carried away.

Exercises

It is important to do the complex in stages, without jumping from one element to another. 40 min. – optimal time for training. It should not be more than an hour. During this time, children may become overexerted.

We repeat everything 10 times:

We put our hands on the belt. We bend to the sides;
We place our feet shoulder-width apart, bend forward, gradually reducing the distance between the feet, trying to reach the floor with our hands;
Circular movements of the pelvis, first to the right, then to the left;
In a half-squat position, we twist our knees;
Bend the leg at the knee, describe a circle with the foot, then with the knee;
We bring one leg forward, gradually deepening the lunge. We change the leg;
We sit on the floor, holding the body at an angle of 90 degrees, slowly bend forward, stretch our hands to our feet;
You need to try to do the splits, without pressure;
Sit in the lotus position, lean forward;
Remaining in this position, bring your feet together and try to touch the floor with your knees;
Lie on your stomach, bend your back, leaning on your elbows;
Get on your knees, grab your toes with your hands, arch your back;
Make a bridge from a lying position.

When stretching, it is important to remember that the workout should be safe. If a girl can’t complete all the exercises the first time, that’s not a problem. You need to get to the result gradually. After just a month of daily classes, the child should independently stand on the bridge and do the splits.

Stretching exercises in a delicate position

Expectant mothers will also appreciate the benefits of stretching. But it’s worth remembering that you don’t need to believe everyone who posts “ Stretching at home video lessons ” courses on the Internet. Some of them are simply not suitable for pregnant women.

Stretching exercises in a delicate position

Also, before doing stretching, a pregnant girl is recommended to consult a doctor.

The following contraindications exist:

Problems with bearing a fetus;
Low level of placentation;
Risk of miscarriage.

If the pregnancy process is proceeding normally, then such exercises will only be beneficial. Before giving birth, the girl will strengthen all her muscles and improve her psychological state.

Stretching has recently become very popular and this indicator is improving every day. Thanks to such exercises, a person improves his body and spirit.