XIII Международная студенческая научная конференция Студенческий научный форум - 2021

Abstract:

In the article, I explained why it is important to do stretching and told about the main rules of stretching., Dispelled myths about stretching myths, and about the preparatory exercises - warm-up.

Keywords:stretching, warm-up, myths about stretching, the main rules of stretching

Why should you do stretching?

1) it will have a positive effect on your health

2) make You flexible, sexy

3) improve your relationship with your partner

4) teach you to listen to your own body

5) help you gain self-confidence

6) Develop femininity

7) Will give you a boost of energy and energy

8) will Give you ease

9) Get rid of pain and clamps

Myths about stretching:

1) it is necessary to do stretching since childhood, in adulthood it is impossible to achieve a decent result. – You can start stretching at any age, the result will come with time.

2) pregnant Women can not do stretching – you can, especially if you have done it before, but you need to do it especially carefully, preferably in the presence of a trainer.

3) Sharp movements will quickly lead to the desired result – you need to Practice smoothly, evenly, fixing the position at the bottom point. This will help avoid injuries and acute pain.

4) doing stretching, you will lose extra weight-stretching can only improve the contour and "quality" of the body (make the skin more elastic, partially get rid of cellulite). It will be a great addition to classes with weight and proper nutrition, which will "take on" not the desired kilograms.

5) having Purchased a course, and regularly practicing on it, you will definitely sit on the splits in the time set by the coach – no, everything is very individual. The result depends on the readiness of the ligaments, on their structure. No need to "chase" time and mock the body. Only by listening to yourself, objectively evaluating the possibilities and training "to the best of your ability" can you achieve the desired result.

The main rules of stretching:

1) perform the exercises at a comfortable pace, without making sudden movements.

2) you need to Stretch in the system, 2-3 times a week; at the same time, be sure to give the muscles time to recover. Daily training will not only not speed up the result, but can also slow it down.

3) clothing Should not restrict movement. It is better to choose "breathable" and elastic fabrics.

4) to make classes as comfortable as possible, use: a special Mat, sports elastic bands, expander, blocks for stretching, knee pads. Professional equipment can always be replaced with affordable home remedies (pillows, books, belt, towel).

5) Do not neglect the warm-up! It will prepare the muscles for a full workout an d reduce the possibility of soft tissue injury.

6) after stretching, RUB and massage the muscles, you need to relieve tension and take a contrast shower, this will speed up regeneration.

7) Refrain from eating or drinking at least 30 minutes before class.

8) a few days before and the first 2-3 days of your monthly period, you should not actively engage in sports.

9) Stretch for your own pleasure, out of self-love. Relax your muscles, feel light in every cell of your body, get positive energy, and tune in to positive vibrations.

10) Compare your result only with your own. Remember, You are always beautiful, in any form!

Warm-up:

1)Each workout should start with a warm-up. It will prepare the muscles for more intense loads, increase muscle elasticity and joint mobility, reduce the risk of injury, saturate the tissues with oxygen, stabilize thermoregulation and start the mechanism of hormone production that has a beneficial effect on the body.

2)Feet shoulder-width apart, hands at the waist, head tilted up and down. The movements are smooth with increasing amplitude. 3 full cycles.

3)Keep the position, make head tilts to the left and right shoulder. The hull is stationary. 3 full cycles and fix the head with your hand, helping it to press against the shoulder. We feel a pleasant stretch in the neck.

4)Keep the position, stretch the shoulders, lifting and lowering them in turn. 10 repetitions for each and together also 10 repetitions.

5)Wide setting of the legs, perform circular movements with outstretched arms forward 10 repetitions and the same amount back.

6)Wide setting of the legs, bend alternately to the right and left 5 times in each direction, reach for the hand, increase the amplitude. Then we perform this exercise in static mode and fix the maximum point for 10 seconds.

Important! Do not bend the knees, not to do sharp movements and not twisting the body.

7)Wide setting of the legs, perform the twisting exercise. Turns the entire body half a turn, hands held in front of the chest bent at the elbow joint. 5 times left and right.

8) Flexing the hip joints. We transfer the weight of the body to one leg, while we make circular movements with the other, trying to open the muscles as much as possible. 10 reps with each leg. In the opposite direction also 10 times.

9)We transfer the weight of the body to the support leg, bend the other leg and fix it from behind, bringing the foot as close to the body as possible. If it is difficult to perform this exercise, find a fulcrum (support yourself by a chair or wall). The position must be held for 30 to 60 seconds on each leg.

10)Wide setting of the legs, perform bends to the floor first in dynamics 10 times, then in statics. Lock the body as low as possible, in the position to be from 30 seconds. If you can't touch the floor with your palms, use a sports block or a stack of books. Relax your back, neck, and feel the tension in the biceps femoris and calf muscles. Your breathing should be even and calm.

11)Stretch your feet, scroll each one to the right and left 5 times.

12) Perform squats. Wide set, hands in the lock near the chest. 10 times for three sets.

13)Making plie in static. Wide setting of the legs, the feet in a straight line 180 degrees, the knees are strictly above them, we go down, opens the hip joints as much as possible. Fix the squat and perform the exercise for 40 seconds.

14) We go down on the Mat, perform the exercise "plank". Imagine that you put a stick on you – keep your back and head straight, draw in your stomach. In the position to be from 1 minute.

15)We run on the spot with a high knee lift from 40 seconds. We smoothly move to a step, take a deep breath and exhale, relax the muscles.

Now you know a little more about stretching. I hope this was useful and interesting for you. Do stretching three times a week and the result will not be long in coming. Thank you for your attention!

Список используемой литературы:

Кокконен Ю., Арнольд Нельсон. Анатомия упражнения на растяжку. 2014 (дата обращения 20.11.2020)

Боб Нельсон. Растяжка для каждого. 2002. (дата обращения 20.11.2020)

Павел Цацулин. Растяжка для расслабления. 2010. (дата обращения 20.11.2020)

Кристофер Освальд. Стретчинг для всех. 2002. (дата обращения 20.11.2020)

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