November 18, 2018

ЗАНЯТИЯ СТРЕТЧИНГОМ: ОТЛИЧНЫЙ СПОСОБ БЫСТРО РАЗВИТЬ ГИБКОСТЬ

Занятия стретчингом  значительно поможет развить гибкость тела и улучшит состояние здоровья в целом.Чтобы узнать, насколько организм молод, достаточно провести простой тест. Встаньте прямо, ноги вместе, не сгибая их в колене, совершайте наклон вперед. Задача – коснуться пальцами рук носков ног. Если получилось – организм достаточно молод. Коснулись ладонями пола и при этом колени остаются прямые, значит ресурс у тела большой. Большинству же не удается даже и первый вариант. Это свидетельствует о сильной запущенности и преждевременной старости.Фото занятия стретчингом

Почему занятия стретчингом?

Под этим термином понимается растяжка. Система представляет собой комплексы упражнений, которые позволяют:

  1. увеличить растяжку;
  2. сделать человека более гибким.

Достичь хороших результатов можно только при систематических тренировках. Практикуя занятия стретчингом, тренирующийся занимается оздоровлением всего тело. Упражнения системы направлены:

  • на растягивание мышц тела;
  • на развитие его гибкости и эластичности;
  • на проработку даже тех мышц, которые при обычных тренировках с тренажерами не задействуются.

Фото стретчинг в ЖитомиреЗанятия стретчингом дают такой оздоровительный эффект:

  • Стимулируется работа сердечно-сосудистой системы.
  • Тело омолаживается за счет увеличения гибкости.
  • Предупреждается появления и развитие остеохондроза.

Активизация кровеносной системы улучшает проводимость артерий и вен, находящихся на периферических участках. Устраняются застойные явления, в результате чего удается предупредить появления тромбов и разрушение кровеносных сосудов.

Наконец, регулярная растяжка повышает самооценку, улучшает настроение. Практикующий стретчинг испытывает ощущение комфорта и удовлетворения.

Женщинам стретчинг позволяет достичь элегантной стройности. Особенно он нужен тем из них, кто занимается в тренажерном зале. Увеличивающиеся в объеме мышцы создают визуальное укрупнение тела. Систематические занятия по стретчингу растягивают мышцы, не давая им расширяться. В итоге женщина получает идеальную фигуру с тонкой талией и изящными изгибами всего тела.

Преимущество стретчига в том, что:

  1. Им можно заниматься как утром, так и вечером или в процессе всего дня.
  2. Он дополняет любое направление фитнеса.
  3. Заметный оздоровительный эффект будет уже через месяц занятий.
  4. Достаточно 20-30 минут регулярных занятий.

Разновидности направления

Кроме основного стретчинга, существуют его разновидности, которые позволяет усилить нагрузку на тело. Речь идет об аэро, и силовом стретчинге.

Первый вид представляет собой тренировки на растягивания, которые проводятся при помощи полотен, закрепленных на определенной высоте. Тренирующийся буквально висит в воздухе. Однако это направление требует определенной подготовленности и профессионального оборудования. К таким занятиям следует приступать только после приобретение опыта в классическом стретчинге.

Силовой формат представляет собой комплекс растягивающих упражнений, которые одновременно направленно на развитие силы мышц. Это направление также не рекомендуется начинающим и неподготовленным.

Начинать занятия стретчингом необходимо с освоения простых упражнений, выполнять которые нужно с небольшой амплитудой. Удерживать каждое положение следует до 10-15 секунд.

Рекомендации по тренировкам:Фото занятия стретчиногом в Житомире

  1. Растяжка осуществляется до возникновения болевых ощущений. Их появление означает, что тело достигло существующего на данный момент максимума мышечной растяжки.
  2. Перед занятием не мешает немного разогреться, выполнить легкие динамичные движения. Этим обеспечивается прилив крови к мышечным волокнам, они становятся более эластичными, легче поддаются растягивающему воздействию.
  3. Во время выполнения упражнений нельзя задерживать дыхание – оно должно быть ровным и ритмичным.
  4. Между упражнениями можно делать небольшую паузу на 5-10 секунд, чтобы восстановить дыхание, выполнить несколько глубоких вдохов-выдохов.
  5. После растяжки нельзя воздействовать на мышцы силовыми нагрузками, чтобы не вызвать их перенапряжение.

Важно знать! Во время разогрева не следует чрезмерно нагружать мышцы. В противном случае они сократятся, и упражнения на растягивание будут оказать травматичное воздействие на сухожилия.

Болевых ощущений также не нужно опасаться. Они должны быть не острыми, но все-таки первое время некоторый дискомфорт тренирующийся будет испытывать. Затем такая легкая боль войдет в привычку и будет доставлять удовольствие. Во время занятий вырабатывается чувство определения приятной и опасной боли. Это предупреждает травмы.

Занятия  стретчингом

Простой комплекс из пяти упражнений, который хорошо подходит начинающим:

  1. Исходное положение. Встаньте прямо, ноги чуть шире плеч,левая рука находится на талии,колени немного согнуты. Поднимите правую руку через сторону,и хорошо потянитесь. В конечном положении вытягивая  руку тянемся как можно дальше вверх, как будто пытаясь дотянуться до воображаемого предмета, находящегося высоко над головой. После 5-10 секунд вытягивания, опустите правую руку вниз и повторите то же самое для левой руки. Упражнение выполняется по 3-5 раз на обе стороны.
  2. Из предыдущего исходного положения поставьте левую руку на пояс, а правой рукой обхватите голову, наклоняя ее вправо. В конечном положении нужно задержаться на 15 секунд, вернутся в исходное положение и повторить то же самое в другую сторону. В обе стороны упражнение выполняется по 6-8 раз. Это упражнение можно выполнять и сидя на коврике.
  3. Далее нужно сесть на коврик или ковер, расставить ноги широко, а руки поместить за голову. Не сгибая спину, медленно опускайтесь корпусов к правой ноге. Старайтесь стремиться коснуться бедра грудью – это позволит выполнять упражнение правильно. Будет ошибкой, если стараться коснуться лбом или носом колена. Такое движение не будет эффективным. В конечном положении следует удерживаться в течение 15 секунд, после чего возвращаемся в прежнее положение и повторяем упражнение на левую сторону. Упражнение выполняется 7-8 раз на обе стороны.
  4. Становимся на четвереньки, вытягиваем вперед левую руку и назад правую ногу. Рука и нога должны быть параллельны полу. В таком положении необходимо простоять на протяжении 20 секунд, после чего меняем положение рук и ног. Упражнение выполняется 7-8 раз на обе стороны.
  5. Ложимся на спину, ноги поднимаем в верх, разгибаем колени и обхватываем стопы руками, притягиваем их к голове. Удерживаем такое положение на протяжении 10-20 секунд, после чего опускаем ноги на пол. Упражнение выполняется 5-8 раз.

Противопоказания

Несмотря на мощный оздоровительный эффект, если случаи, при которых стретчинг выполнять нельзя. Это касается травм и патологий суставов и позвоночного столба. Как минимум, не рекомендуется практиковать растяжку в период обострения.

При таких заболеваниях любые физические нагрузки следует обговаривать с лечащим врачом. Список противопоказаний для занятий растяжкой весьма внушительный:

  1. Злокачественные опухоли.
  2. Артриты и остеопороз.
  3. Сколиоз, особенно 3 и 4 степени.
  4. Травмы и любые заболевания суставов и мышц.
  5. Болезни сосудов и острый тромбоз.
  6. Гематомы, переломы и грыжи.
  7. Гипертония и заболевания сердца.
  8. Послеоперационные состояния.
  9. Грипп и инфекционные заболевания.
  10. Высокая температура тела.

Следует соблюдать осторожность и при остеохондрозе позвоночника. В некоторых случаях придется исключать скрутки.

Несмотря на внушительный список противопоказаний, следует обратить внимание, что регулярная практика стретчинга позволяет резко снизить риск появления этих заболеваний.

Комплекс упражнений занятия стретчингом, направленный на развитие гибкости тела.

434 thoughts on “ЗАНЯТИЯ СТРЕТЧИНГОМ: ОТЛИЧНЫЙ СПОСОБ БЫСТРО РАЗВИТЬ ГИБКОСТЬ

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