Women's Tips

How to become flexible and plastic

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Every girl wants to be plastic, because thanks to them you can become more graceful and sophisticated. Therefore, it is necessary to work constantly on the development of these qualities.

Some girls can boast of natural flexibility, they are really lucky. After all, they, even as adults, can sit on a splits without any problems. Although it is not scientifically proven that flexibility can be hereditary.

Flexibility is not only in the ability to throw a leg over the head, it is the ability to feel and control every cell of your body. In nature, the most flexible creatures are all representatives of the cat. Only a cat can silently sneak up on its prey, only it can gently stroke its whole body against the leg of its owner, and only the cat can remain intact after falling from a height. All thanks to the super developed ability to bend your body.

A flexible body testifies to the health of the joints and the spine, so everyone needs to work hard on it.

Most men are confident that flexible women are insanely sexy, and in bed are real goddesses. This is due to the fact that flexibility allows you to realize all your fantasies to the maximum.

The most plastic sports are rhythmic gymnastics and dance. Especially gymnasts are able to bewitch their movements. Sometimes there is a feeling that professional women simply do not have bones, so cleverly they can bend their own body.

Every person should understand that flexibility is what each of us has in childhood. It’s just that some parents immediately start practicing with their children and develop these abilities even more, while others don’t pay attention to flexibility and as a result, their child is no longer realistic to sit on the splits at the age of 10.

You can become plastic at any age and conditions. Performing the right exercises at home, you will very soon be able to sit on the splits, tumble and get your fingers to your feet.

Doing housework

Before you start stretching each person must learn the basic rules of safety.

Try doing a couple of simple exercises at home: stand up straight with your fingers on the feet. If it doesn’t work out for you, then you definitely need to develop flexibility, but don’t think that after a week of doing the exercises you will be able to sit on the cross splits.

Exercises for the development of plasticity must be performed continuously. For convenience, it is better to make a schedule.

Really good results may become apparent in a month, but with flexibility, everything is individual. So do not be discouraged and do not give up.

For stretch marks you should have special clothes, it can be a couple of sizes larger.

All exercises should be performed slowly, smoothly and without tears. You should not feel pain, everything should be comfortable. After all, you want to become more plastic, and not to get an Olympic medal.

Exercises are best performed in a good mood and in the morning. You will receive a huge charge of positive emotions, which is enough for the whole working day.

In training, you should pay attention to all muscles. Flexibility is the interaction of all muscle groups, so you can not pull the legs and completely throw your hands.

For stretching developed whole programs of different specialists. Take advantage of them.

Set of exercises

We lay down on the floor, we place hands at 90 degrees from the body, legs are straight. Bend the right leg at the knee and try to touch it to the floor on the left side. Do the same with the second leg. Thus, the muscles of the legs, back and lateral muscles of the abdomen are stretched.

We sit on the floor, legs straight, just stretch our palms to the toes of our feet. Do not bend your knees or trash. You stretch for yourself, so do the exercises honestly. 20 times.

We sit on the floor, knees under the booty, hands behind his head, elbows divorced. Slowly we begin to get up, then gently descend back. 30 times.

We lay down completely on the floor, arms straight above our heads, legs straight. Raise one leg to the right angle, grasp it with your hand and pull it in the direction of the head. 20 times on each leg.

We stand straight, push the right leg forward and bend it. We try to sit as low as possible. For each leg 15 times.

Starting position, as before. Sit down, clasp your feet and try, without lifting your hands to fully stand. This is the so-called complicated squats. 25 times.

At home, developing flexibility is quite simple. All you need is your desire and willingness to become better.

How to test your flexibility

  1. Bend your head, touch your chest to your chin. Round your back. If you feel pain or discomfort in the spine, and darkened in the eyes - this is a disturbing sign that your body is not flexible enough.
  2. Carefully bend back in the spine. If somewhere there are unpleasant or painful sensations, a crunch - you should definitely change your lifestyle.
  3. Lean forward, put your palms on the floor, with your knees should remain straight. Normally, you should not feel discomfort and pain.

To become flexible, it will take regular exercises (at least every other day, and preferably daily) to develop the mobility of the spine and joints. The best result of stretching is observed when performing each exercise from 30 to 60 seconds with minimal interruptions.

Keep in mind the general safety rules:

  1. Flexibility develops slowly. For example, to sit on a splits, an ordinary person will need from six months to two years of regular training. If someone says that you can be flexible in a week or in one day, this is a myth.
  2. Classes should not cause pain. Too intense workouts can damage the ligaments and cause injury. Each exercise on the development of flexibility should begin with a 5-minute warm-up (waved arms and legs, head rotation, pelvis).
  3. Choose a balanced set of classesso that your body develops harmoniously and symmetrically. Choose 10-15 exercises (there is a list with explanations in the second half of the article) that will affect all muscle groups and joints. Perform them consistently, starting from the neck and ending with the pelvic and knee joints.

What are the exercises for flexibility

Flexibility exercises are static and dynamic. Consider the differences between them and identify the advantages of each type.

Dynamic flexibility exercises. This method of developing flexibility means repeating the exercise a specified number of times with a gradual increase in the amplitude of the movements. Dynamic stretching contributes to greater mobility and flexibility in the joints, and also increases blood flow to the muscles, so they are better supplied with oxygen.

Static flexibility exercises. Here it is important to adopt a position in which the muscles will be maximally stretched and held in it for 30-60 seconds. Static stretching improves the flexibility of joints and ligaments, and also contributes to the lengthening of muscles and ligaments. This type is considered safer and the chance of injury is almost zero. Despite this, it is optimal to combine two types of stretch marks.

Exercises for flexibility of the cervical spine

  1. Stand straight, feet shoulder-width apart, pull the shoulder blades back and pull the back of your head towards the ceiling. Imagine that you are a rag doll that is pulled up by strings. Feel the lengthening of the spine.
  2. Slowly tilt your head forward, fix the position for 30 seconds, return to the original position. Then slowly tilt your head in one direction, then the other, trying to touch your shoulder with your ear. Finally, turn your head over each shoulder and look back.

Exercises for flexibility of the thoracic spine

  1. Stand straight, stretch your arms to the side. Breathe in and tightly clasp your arms. On the exhale, again stretch your arms to the sides and reduce the shoulder blade. Repeat complex 10 times. For many girls, this part of the spine is the weakest, which can lead to poor posture and back pain.
  2. Take your hands in the castle behind his back - one hand on top, the other bottom. Try to grapple as best you can - not only with your fingers, but with your palms. Change the position of the hands.
  3. Stand with your back to the back of the chair (window sill, bed, table), take your hands for it. Slowly sit down until you feel stretching.
  4. Lying on your stomach, put your hands on the floor and bend as much as possible in the thoracic region. Fix the position for half a minute. Remaining to lie down, take your hands by the feet (then by the ankles), bend backwards, stay in that position for 30 seconds.
  5. Take the position of the “bridge”, stay in it for half a minute, gradually achieving a full extension of the arms and legs.

Exercises for flexibility of the lumbar spine

  1. Standing on the floor, put your feet shoulder-width apart, place your hands on your waist. Make 15 bends in each direction.
  2. Without changing position, rotate the body in the waist first clockwise, then against it. Now clutch hands on the back of your head and make a series of rotational movements in each direction.
  3. Kneel down, pull your hands back and grab your ankles or heels. Bend in the lumbar for 30 seconds.
  4. Staying on your knees, sit down first in one direction, then in the other. Do 15 repetitions on each side.

Exercises to develop flexibility in the pelvic region

  1. Standing, place your hands on the waist. Take out one leg bent at the knee, forward. Make 10 rotations first one way, then the other. Repeat the exercise for the second leg.
  2. Stand on your knees, grab your hands on your ankles or heels. Crouching in the lower back, pull the pelvis forward. Hold for 30 seconds.
  3. Sit on the floor, stretch one leg forward, and the other one bend at the knee and press it with your foot to the inner side of the thigh of the second leg. Bend forward, trying to reach the foot with your hands, and lay on your leg with your chest. Fix the position for half a minute and repeat the same for the second leg.
  4. Now bend one leg and pull it back so that the knee and the inside of the thigh are touching the floor. Reach forward and stay in this position for 30 seconds. Change your legs.
  5. Staying seated on the floor, bend one leg and pull it up, trying to get it over your head. Repeat the exercise for the second leg.

Exercises on the development of flexibility in the knee joint

  1. Standing on the floor with your legs straight, bend over, trying to reach the floor with your palms, and press your head and chest to your legs. Hold for a minute.
  2. Now spread your legs shoulder-width apart, first stretch to one leg, then to the other.
  3. Lunge, with the leg, which is behind, must completely remain straight. Stretch forward until you feel the stretching of the back surface of the leg at the knee joint.
  4. Sit on the floor, straighten your legs. Stretch your hands to the feet, trying to fully lie on the chest with his feet. Then spread your legs as wide as possible and bend down, trying to lie down on the floor with your breasts.
  5. Lying on your back, one leg is elongated and the second is bent at the knee. Take hold of the ankle of a bent leg and pull it up. Then pull her towards you. Repeat the exercise for the second leg.

7 important tips for developing flexibility

  1. Provide healthy food. Make sure that you have enough dairy products in your diet. With a lack of calcium is easy to get hurt.
  2. Warm up before exercise. Always start your workout with a warm-up - slow spring effects, smoothly moving to more intense exercises.
  3. Exercise on the whole body. So that the body develops evenly, do flexibility exercises for each zone, starting with the cervical spine and ending with the ankle joint. Do not forget about symmetry.
  4. Do regular exercise. Exercises for the development of flexibility should be performed daily or at least every other day throughout life. It is impossible to become flexible in one day and maintain a good stretch if you stop practicing.
  5. Increase the difficulty and intensity. Do it carefully and gradually so as not to get injured.
  6. Do not perform "their" exercises. Any imaginary exercises are traumatic, especially if you do not have the necessary knowledge.
  7. Don't work if you feel pain. This can lead to stretching of the muscles and ligaments.

By developing the mobility of the joints and the spine, you will not only become flexible, but also prolong the youth and beauty of your body.

How to become flexible?

Not everyone likes movies based on American comics, but everyone is delighted with Halle Berry as a catwoman. And it's not just the beauty of a talented actress, but also the flexibility shown by this charming woman. And of course, the beautiful half of humanity after watching this film wondered how to become very flexible, such as a cat.

So, if you decide to become more flexible, forget the word “quickly” and are ready to work on yourself as diligently as you choose an outfit for a corporate party, then you need to memorize several exercises and perform them daily. After it will be possible to move to more complex ones, like a bridge or a string.

  1. Lying on the stomach, legs slightly spread, arms slightly bent, pressing his elbows to the body. We touch the forehead to the floor, slowly inhale the air and at the same time begin to move upwards, leaning on our hands and caving in the spine, we do not tear off the pelvis from the floor. Just slowly, on the exhale, we fall to the floor. You need to repeat this exercise 4 times. When performing, you should try to work the muscles of the back, not the arms.
  2. Standing, feet shoulder-width apart, we fold our hands behind our backs and hook into a lock. Gently lift them up, trying not to stoop. Then we slowly lower our hands, disengage the lock, stretch our hands and repeat the exercise. All you need to do 4-5 repetitions.
  3. Sit on the floor, straight legs together. Hands slowly reaching for the socks. If flexibility allows, hold the socks with your hands and try to get your knees to the forehead. We have a little rest and repeat the exercise. Just need to do 3-4 repetitions.
  4. We lay down on the floor, legs together, arms along the body. Slowly raise your legs and pelvis, helping yourself with your hands. Having lingered for several seconds in the rack on the shoulder blades, we lower the legs down, trying to touch the floor behind the head with our toes. Knees while not bending. Linger for a few seconds in this position and slowly unbend. Exercise repeat 3-5 times.
  5. We sit down on our knees, legs crossed, hands are turned behind our backs. Putting your elbows back, we try to put our palms together, as if in a prayer sign. We breathe deeply and evenly, linger in this position for 30 seconds. The exercise is repeated 3-4 times.
  6. Standing, legs apart as wide as possible. Sitting on the right leg, stretch your right hand to the left foot, leaning on his left hand. Left leg straight. Linger in this position for 30 seconds and change legs. You need to repeat the whole exercise 4-6 times.
  7. Standing, we put our hands on the waist, legs together. Slowly lean forward and back. Perform the exercise 10 times in both directions.
  8. Legs together, bending down, hands try to touch the floor near the feet. If this is easy, then try to touch the floor not with your fingertips, but with the whole palm.

All these exercises should be done slowly, slowly, siphoning like a furry beauty, about the flexibility of which we started the conversation.

How to become flexible and plastic

Exercises on flexibility make our body more durable and strong, strengthen the muscles of the legs, back, abdominals, and also have a positive effect on the quality of sexual life. The dream improves, the general tone of an organism raises.

So the flexibility sessions:

  • strengthen muscles
  • make the joints more mobile
  • increase endurance
  • reduce the likelihood of injury and muscle pain,
  • form a smooth beautiful posture
  • improve sleep
  • increase the overall tone of the body.

Do not confuse flexibility with a banner - these are two different concepts. Flexibility is genetically determined, for example, some may sit on the splits or it is inconceivable to bend backwards even in adulthood, others cannot do it even after several months of training. Stretching is exercise that develops flexibility. Thus, flexibility depends on stretch.

  1. Bend your head, touch your chest to your chin. Round your back. If you feel pain or discomfort in the spine, and darkened in the eyes - this is a disturbing sign that your body is not flexible enough.
  2. Carefully bend back in the spine. If somewhere there are unpleasant or painful sensations, a crunch - you should definitely change your lifestyle.
  3. Lean forward, put your palms on the floor, with your knees should remain straight. Normally, you should not feel discomfort and pain.

To become flexible, it will take regular exercises (at least every other day, and preferably daily) to develop the mobility of the spine and joints. The best result of stretching is observed when performing each exercise from 30 to 60 seconds with minimal interruptions.

Keep in mind the general safety rules:

  1. Flexibility develops slowly. For example, to sit on a splits, an ordinary person will need from six months to two years of regular training. If someone says that you can be flexible in a week or in one day, this is a myth.
  2. Classes should not cause pain. Too intense workouts can damage the ligaments and cause injury. Each exercise on the development of flexibility should begin with a 5-minute warm-up (waved arms and legs, head rotation, pelvis).
  3. Подбери сбалансированный комплекс занятий, чтобы твое тело развивалось гармонично и симметрично. Choose 10-15 exercises (there is a list with explanations in the second half of the article) that will affect all muscle groups and joints. Perform them consistently, starting from the neck and ending with the pelvic and knee joints.

Flexibility exercises are static and dynamic. Consider the differences between them and identify the advantages of each type.

Dynamic flexibility exercises. This method of developing flexibility means repeating the exercise a specified number of times with a gradual increase in the amplitude of the movements. Dynamic stretching contributes to greater mobility and flexibility in the joints, and also increases blood flow to the muscles, so they are better supplied with oxygen.

Static flexibility exercises. Here it is important to adopt a position in which the muscles will be maximally stretched and held in it for 30-60 seconds. Static stretching improves the flexibility of joints and ligaments, and also contributes to the lengthening of muscles and ligaments. This type is considered safer and the chance of injury is almost zero. Despite this, the optimal combination of two types of stretch marks.

This set of exercises will seem rather simple to you, but it is very effective, especially for people leading a sedentary lifestyle. Thanks to him, the metabolism is improved, all organs are saturated with oxygen, and the body becomes more flexible and plastic. Doing the best in front of the mirror.

Exercises for flexibility of the wrist and ankle

  1. Sit on the floor, stretch your legs, pull your socks towards you. Stay in this position for 30 seconds.
  2. Without changing position, perform a series of rotational movements with your feet.
  3. Sit on your knees, lean on the outside of the brushes. Brushes arrange so that palms looked at you.
  1. Provide healthy food. Make sure that you have enough dairy products in your diet. With a lack of calcium is easy to get hurt.
  2. Warm up before exercise. Always start your workout with a warm-up - slow spring effects, smoothly moving to more intense exercises.
  3. Exercise on the whole body. So that the body develops evenly, do flexibility exercises for each zone, starting with the cervical spine and ending with the ankle joint. Do not forget about symmetry.
  4. Do regular exercise. Exercises for the development of flexibility should be performed daily or at least every other day throughout life. It is impossible to become flexible in one day and maintain a good stretch if you stop practicing.
  5. Increase the difficulty and intensity. Do it carefully and gradually so as not to get injured.
  6. Do not perform "their" exercises. Any imaginary exercises are traumatic, especially if you do not have the necessary knowledge.
  7. Don't work if you feel pain. This can lead to stretching of the muscles and ligaments.

By developing the mobility of the joints and the spine, you will not only become flexible, but also prolong the youth and beauty of your body.

How to become more flexible

The muscles and fascia in the human body are responsible not only for movement, but also perform a supporting function. Thanks to the tendons and muscles, the joints are stabilized, which ensures structural integrity in the body. In order for the muscles and fascia to remain healthy, adequate regular work is needed on them to prevent the formation of stress sites, maintain flexibility, and provide complete water molecules and all the necessary nutrients.

Surely, you are faced with the problem of insufficient forward inclination in asanas: Uttanasana, Paschimottanasana? To solve this, complex study of muscles is necessary, taking into account the chain reaction in the body.

Thomas Myers in his book “Anatomical trains” describes in detail the main myofascial meridians (lines of muscles and fascias that pass through the entire human body). Let's look at the superficial back line, which unites in two zones the entire back surface of the body from the toes to the superciliary arches.

The main evolutionary task of the superficial backline is to straighten and re-bend, i.e. maintaining the body in a straightened position. However, the modern lifestyle of a person due to prolonged improper sitting, incorrect maintenance of his posture leads to overload, shortening and spasm of certain parts of this myofascial meridian.

Suppose that the main problem area due to improper setting of the foot during walking and a long stay during the working day at the computer is in the foot. A chain reaction that causes excessive tension and pain can be transmitted higher from the plantar fascia and short flexor of the toes to the Achilles tendon and gastrocnemius muscle, then to the popliteal muscles, biceps muscle of the thigh, sacroiliac ligament, sacrum, sacral lumbar fascia and muscle, straightening the spine, occiput, fascia of the skull and even in the region of the superciliary arches.

In this example, the interrelation of all the structures of the superficial posterior line is clearly visible, and the dependence of the depth of the body forward tilt on the state of the muscles and fasciae of this myofascial meridian is clearly demonstrated.

An interesting point: when the knee is bent, the hip myofassion and the lower leg myofascia function separately and flexion in the hip joint is much easier, which may be relevant for people who are just starting the yoga practice and have problems with the superficial back line. With straightened knees, one solid line appears, and the forward bend becomes more difficult.

What to do if your forward tilt looks like today and how to improve forward tilt?

Self-massage with massage balls and rolls with subsequent stretching of the muscles and fascia helps to significantly affect the biomechanics of our body, as well as eliminate myofascial pain. In order to deepen your inclination forward, begin a myofascial release from rolling a foot with a BLACKROLL mini exercise machine, performing rolls for 30 seconds on each leg. The more regularly you roll the foot, the more fundamentally you can work out the entire chain reaction from the foot to the waist.

All the muscles of the back of the leg are connected to the heel. Next, you should go to study these surfaces. Caviar consists of three large muscles: the posterior tibial, soleus and gastrocnemius. All these muscles in a healthy state work independently of each other. Injuries, incorrect posture, dehydration, lack or excess of load cause the "fastening" of the fascia muscles of the tibia and their "clogging". As a result, plantar fasciitis may occur.

Thus, calf muscles are often the main cause of biomechanical chain problems. You can fix this with the help of myofascial workouts with massage rolls and balls. It is possible to work out the ahhila area and have a deep impact with the help of BLACKROLL mini, however, if muscle tension is high and severe pain arises during this exercise, then it is better to work the back of the lower leg on a large massage roll. Massage balls of various diameters can be used to provide targeted acupressure to areas of excessive stress. The smaller the ball, the more profound the mechanical impact it will have on the trigger point area and the fascia problem area.

We improve the slope forward. Myofascial release for leg muscles

The tension of the soleus muscle causes a "clogging" of the fasciae of the surrounding calf muscles. Restriction of soleus muscle can cause injury. As a result, this strong group of muscles in the back of the lower leg causes tension in the muscles of the back of the thigh.

If the soleus muscle is not treated, it will create excessive tension in the knee joint, and it will have to try to move forward to compensate for the tension on the back of the thigh and lower leg. This creates an unstable position of the knee joint and provokes chronic stress in it. There is an overstrain of the extensors of the foot, which tend to preserve the function of the foot and stabilize the foot. As a result, the quadriceps muscle of the thigh loses its mobility, and trigger points and adhesions in the fascia are formed in it.

The quadriceps muscle of the thigh has a muscular connection with the upper part of the pelvis. It causes the pelvic to tilt forward and move the gluteus back. When applying the pelvis forward, a compensatory tilt of the body forward occurs, which, when muscle spasms of the back of the thigh and lower leg, creates tension in the 4th and 5th lumbar discs.

The myofascial massage on the BLACKROLL exercise machines is very useful in such cases - it provides the treatment of the quadriceps of the thigh and the equiphacte tract. When working with thigh muscles, use a large BLACKROLL massage roll without a vibro core or with a vibro core for even deeper effects, and also affect tense areas with massage balls.

To form a better forward inclination, be sure to work with the gluteal region, lower back muscles, and muscles along the spine.

Deepen slope. Myofascial release for back and body

In myofascial training, it is important to work with the entire biomechanical chain. Massage with rolls and balls improves muscle flexibility, strengthens weaknesses and returns the full body biomechanics to the human body. Be sure to adhere to a holistic approach and work with the whole body - this will give more pronounced results in increasing the flexibility of the body, and in getting rid of pain.

To increase the efficiency of myofascial release, be sure to stretch your muscles after self-massage! Select on the SLAVYOGA channel several of the Hatha Yoga asanas available for you today and practice them after each session on massage rolls and balls!

The benefits of flexibility

How does the development of flexibility affect the body? First of all, stretching helps relieve muscle tension, which contributes to relaxation. It is known that the state of the muscles has a direct connection with our psychological state. Therefore, it is useful to perform flexibility exercises during stress or strong emotional stress.

Due to the gradual increase in the range of motion, stretching develops coordination and endurance, thereby reducing the likelihood of injury. In addition, like any other load, it improves blood circulation and starts the body's regenerative processes. With a sedentary lifestyle, the invigorating effect of the exercises will be noticeable immediately.

How to become a gymnast?

The desire of parents to find a useful business for a child is fully justified, but it is not always known how to become a gymnast for their daughter.

Section admission conditions

Gymnastics sections work almost everywhere, but before you enroll your child in class, parents should know what the rules and conditions for admission to them are:

  • first of all, to be sure that you are giving your daughter into the hands of professionals, it would not be superfluous to ask whether the institution has a permit (license) for this type of activity, and what is the professional training of coaches,
  • in the group of gymnastics girls are accepted at the age of 3-4 years, (5-6 years), with no restrictions, except for health reasons, should not be,
  • For gymnastics, a certificate from a pediatrician about the child’s health is required, and parents must state exactly where they take the certificate in order to exclude possible health complications after starting training,
  • will need an appropriate sports uniform. At the initial stage, this is usually a simple swimsuit and Czech or socks,
  • parents should be prepared for the fact that for the sake of classes they will have to sacrifice their free time,
  • usually parents sign a contract, one copy of which is given to them. It specifies all the conditions of interaction between the institution and parents, as well as the conditions for conducting classes, the rights and obligations of both parties.

Often parents ask how to become a sports gymnast girl who is overweight. Of course, no one can refuse to register a child in the section, especially if we are talking about a small child, who at the first stage will be able to strengthen his health and normalize his weight under the supervision of a professional coach.

However, you need to remember if you are worried about how to become a daughter gymnast, if she has significantly increased weight, you should consult with a trainer so that he can pick up special exercises that will help solve this problem.

But you need to be prepared for the fact that the child will not be able to endure the same load and a number of exercises that children with normal weight. If you ignore this warning, the child may be seriously injured: bruises, fractures, tremors.

In addition, in this situation, the girl can get psychological trauma.

Often, the decision to do gymnastics comes too late, say, at the age of 9-12 years old, so parents think how their daughters can become a gymnast at home. As a rule, in the sports sections at this age, girls are no longer accepted, and parental ambitions are not yet satisfied.

That is why many moms and dads think about how to become a gymnast at home for their girl, catching up on the parameters and level of achievement of those who began to study at the age of 3 - 5 years.

However, in this case, parents should ask themselves the question why they want to do this.

How to become a gymnast - where to start

Having chosen the more thorny path of a professional athlete, you need to start by finding the right school and coach who will take over your preparation.

Training can take up to 6 hours a day, 6 days a week, their cost will vary greatly from the place and city of school placement, the training of a coach, the presence of “famous” pupils, etc.

The best that can be done with the help of the Internet, acquaintances in a sports environment, perhaps their recommendations, is to choose the most suitable option in the price / quality ratio of achievements.

Desire, diligence and talent - these are the components of success in gymnastics, and it does not matter which way you choose, the main thing is to enjoy what you do.

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How to develop body flexibility, exercise

Your age and gender dictate your choice of stretching exercises to a much greater degree than the sport or profession you are doing.. Take, for example, women's gymnastics. Soviet scientist V.I. Fillipovich in his textbook "Theory and Methodology of Gymnastics" explains how to develop the flexibility of the whole body:

Theory and Methodology of Gymnastics

The obvious ease with which young gymnasts learn various exercises that require maximum body mobility often provoke a speeding up of the development process of this physical quality.

The negative impact of such an accelerated increase in body flexibility may not be immediately apparent.

Excessive emphasis on increased flexibility at a young age can adversely affect the strength of the joints, lead to various spinal deformities and have a detrimental effect on your posture.

The process of increasing the stretch should be gradual. It should be remembered that the girls-gymnasts often observed the so-called lack of active flexibility.

They cannot reach a large amplitude of movement, not because of insufficient elasticity of muscles and ligaments, but because of insufficient force of the muscles that perform this movement. In other words, the existing level of anatomical mobility in the joints cannot be used to the limit.

It is quite clear that you should simultaneously develop strength in order to achieve the maximum amplitude of movements.

Young gymnasts should focus on performing exercises that develop active flexibility, which are presented in my book “We strengthen joints", Sometimes even excluding other training methods.

Phillipovich in his textbook even goes so far that he claims that children younger than ten or eleven years old girls and boys should not do any exercises to develop passive flexibility, no exercises with contraction and relaxation of stretch muscles, no exercises with stretch muscles - nothing like that

It makes sense from a psychological point of view; adolescents do not have patience or the ability to control their body, which are necessary for such difficult training methods as the method of forced muscle relaxation or such boring and tedious ones as the method of waiting for the tension of the stretched muscles to complete.

When it comes to children, Phillipovich and other Soviet scientists warn that children between the ages of seven and ten should especially avoid excessive stress on the shoulder joints, including when you pull your offspring, in a hurry to have time to put him on school bus and spines, which are extremely vulnerable at this age.

In fact, until 10-11 years of age, your young idlers and quitters should refrain from performing various forward bends and, especially, backward bends. Тем не менее, как правило, дети могут более энергично развивать подвижность в тазобедренных и голеностопных суставах.

Кроме того, подростки должны быть весьма осторожными при выполнении упражнений на растягивание мышц и во время занятий спортом в период интенсивного развития организма. В подростковом возрасте гормоны изо всех сил стараются сохранять связки эластичными, чтобы они могли приспосабливаться к быстро растущим костям. Но даже старание изо всех сил не всегда бывает достаточным.

Pregnant women should be especially careful when exercising to stretch the muscles of the body. They should always consult with the doctors watching them.

Delivery requires special elasticity and the female body produces the hormone relaxin to relax the ligaments. Relaxin does not act selectively, affecting all ligaments.

Breaking them will not be easy, however, they will stretch more than they normally would, leading to joint instability.

Most adults should focus on the exercises presented in this book with the contraction and relaxation of stretched muscles in order to teach their non-elastic muscles to yield to stretching.

Elderly people need exercises with isometric stretching of muscles, but they should pay special attention to exercises for the development of mobility in the joints from the book “We strengthen joints". The idea is to lubricate the creaking joints and ensure the sliding of the articular surfaces with very little friction.

Here we are with you and learned from this article how to properly develop flexibility. Stay with us and many more interesting and useful things await you ahead.

How to become flexible (develop flexibility): exercises for flexibility

To be flexible and with incredible ease to manage your body - every woman dreams about it, probably. Some believe that flexibility is the innate quality of the body, others tend to think that this ability can be developed over time. In fact, both are right.

Natural flexibility undoubtedly exists, and it is enough for such people to simply maintain their tone. But any other person who does not possess such a gift can become more flexible and flexible. All you need is desire, desire, perseverance and the presence of thirty minutes a day of free time.

Of course, good flexibility cannot be achieved in a short period of time, so you need to be patient and, forgetting about the word “quickly,” work diligently on yourself. But it is worth the result.

After all, flexibility, among other things, contributes to the accelerated metabolism of the body, in which blood runs like through veins and delivers the necessary nutrients to all organs many times faster.

How to become flexible, what is needed for this?

First of all, we need regular exercises that promote the development of spinal mobility. When performing them it is worth remembering the following:

  • flexibility, even under the most intense loads, develops rather slowly,
  • Flexibility classes should not cause pain. Too large loads, especially in the initial period of classes, can cause injuries of varying severity. In order to avoid severe pain in the muscles after a workout, the muscles will certainly need rest.
  • The complex of activities must be balanced, which contributes to the symmetrical and harmonious development of the body.

Exercises for body flexibility

  1. Lying on the stomach, it is necessary to slightly spread the legs and slightly bend the arms, with elbows pressed to the body. In this position, you need to touch the forehead to the floor. While inhaling, start moving up, sagging the spine and resting on your arms, and as you exhale, drop to the floor. In this case, the main thing is not to tear the basin from the floor.

Exercise is repeated four times. When performing it, focus on the work of the muscles of the back, not the arms. Standing on the floor, you need to spread your legs shoulder-width apart, and your hands behind your back to join the lock. Without bending down, gently lift them up. Next, slowly lower the arms and unhook the lock, and then, stretching the hands, repeat the exercise from the beginning.

At one time you need to perform five repetitions of this exercise. Sitting on the floor, pull together straight legs. Fingers to gently reach for the socks. If there is an initial stretching, then you can hold your toes, try to reach the forehead with your knees. Do this three - four times.

Lying on the floor, close your legs together, and put your arms along your body. Helping hands, slowly, lift up the legs and pelvis. In the front on the shoulder blades to linger for a few seconds, then lower the legs, while trying toes to touch the floor behind his head, but at the same time, without bending the knees.

After holding on for a few seconds in this position, gently, slowly straighten. Exercise repeat from three to five times. Sitting on your knees, cross your legs and keep your arms behind your back. It is necessary to take your elbows deep back and put your palms together. Breathing deeply and evenly, stay in this position for half a minute.

Repeat the exercise three or four times. Standing on the floor, spread your legs to the maximum possible width. Having made an emphasis, a squatting on the right foot, to be pulled to the left foot with the right hand, at the same time leaning on the left hand. All this time, the left leg should be straight. In this position, stay for thirty seconds and change legs.

Exercise repeat five times.

  • Standing on the floor with legs together, put your hands on your waist and perform forward and backward ten times on each side. To become flexible, special attention must be paid to stretching.
  • I hope we answered your question about how to become flexible and how to develop flexibility.

    But remember that all exercises must be done slowly, slowly, to avoid possible adverse effects. Long-term performance of such exercises, of course, will give your body plasticity and flexibility.

    Article prepared specifically for the site: zhenskiy-sait.ru

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    Be plastic for 7 days (photo, video)

    © Oleg Batrak, tochka.net

    © Oleg Batrak, tochka.net

    © Oleg Batrak, tochka.net

    © Oleg Batrak, tochka.net

    © Oleg Batrak, tochka.net

    © Oleg Batrak, tochka.net

    © Oleg Batrak, tochka.net

    Do you want your body to become toned, plastic and sexy? Develop flexibility! Do the complex of our exercises as often as possible and soon your body will become slim and obedient.

    The master class “How to become more plastic and develop flexibility” is presented by the Kiev Aquarium fitness center and fitness director, instructor, aerobics master trainer Irina Kulchitskaya.

    Be flexible and plastic

    1. Stretching the lateral muscles

    Starting position: standing on the floor, feet shoulder-width apart, arms raised, body even. It is important to slightly bend the knees and fix the pelvis.

    Pull your hand up (the second hand is on the belt) and tilt to the side. At the same time feel how the lateral muscles stretch.

    Stay in this position for 10 to 60 seconds - depending on the desire to increase the load and the level of your stretching. Then repeat the stretch to the other side.

    © Oleg Batrak, tochka.net

    2. Go to the neck muscles.

    Starting position: standing on the floor, feet shoulder-width apart, the body is level. With your right hand, wrap your head and tilt to the right side, towards the shoulder (see photos and videos). The left hand is free or on the belt. Stay in this position for 15 to 60 seconds.

    In this exercise, it is important to fix the body and pelvis, to maximize the shoulders and smoothly stretch, relax the muscles of the neck.

    Do this stretch several times in each direction.

    © Oleg Batrak, tochka.net

    3. Stretch the back muscles

    Starting position: feet at shoulder width, behind the arms we stretch ourselves upwards, bend our knees, twist the pelvis. In this position, rounding the back - the lumbar region - and smoothly, stretch your arms forward as much as possible. Stay in this position from 10 seconds to 1 minute.

    You should feel a good stretching of the back.

    To complicate this stretch, look at the video below.

    © Oleg Batrak, tochka.net

    4. Go to the leg muscles.

    Starting position: the feet are at the maximum width, while they are parallel to each other, the socks and knees are in front. Lunge out of the way, as if sitting on a leg. Feel the tension on the inner thigh.

    Stay in this position from 10 seconds to a minute. At the same time try to feel the muscles of the inner surface of the thigh.

    © Oleg Batrak, tochka.net

    Then turn aside - see how to do it in the photo below. Stretch well in this position, stretching the front of the thigh.

    How to stretch a shin, look at the video below.

    © Oleg Batrak, tochka.net

    5. Stretch the muscles of the buttocks.

    Starting position: lying on your back, legs bent at the knees, put your right foot on your left thigh. In this position, hold your left knee, bringing your left leg to your chest. Feel the stretching of the gluteal muscles. Repeat the stretch on the other leg.

    © Oleg Batrak, tochka.net

    Thank you for helping to create a master class.
    fitness center "Aquarium" and fitness director Irina Kulchitskaya.

    For more details of this master class, see the video below.

    See our master classes for a slim and beautiful figure:

    "How to quickly pump up the press in 5 days."

    "7 light exercises for back pain."

    "Get rid of cellulite quickly and vigorously."

    "Make slimmer thighs and buttocks."

    Also find out which workout to choose to tighten your muscles and lose weight.

    You want to pamper your face and body with pleasant procedures without sacrificing your wallet, participate in our discount program and get Lady’s Card.

    Exercise flexibility rules

    Workouts that include exercises for body flexibility are good for women's health.

    How to develop flexibility without the risk of injury?

      1. Any exercise for body flexibility should be preceded by a 5-minute aerobic workout (running in place, waving legs and arms, jumping rope or climbing stairs). Stretching untrained muscles is dangerous, as it can lead to injury.
      2. Do a full set of exercises 2-3 times a week.
      3. Every day, spend 5-10 minutes stretching individual muscles, not forgetting the pre-heating.
      4. Allowed to perform exercises after a general body workout. But if after class you feel a breakdown, give up the additional burden. Insufficient concentration and severe muscular fatigue do not allow for a full stretch and will increase the likelihood of injuries.
      5. Avoid sudden movements. Beginners should prefer static (slow) stretching. Dynamic stretching should be done with extreme caution.
      6. Gradually stretch the muscle until you feel a slight soreness. Hold the position attained for 15-30 seconds, then slowly return to the starting position.
      7. Do a quick stretch for 30 seconds.
      8. Do not pull over the pain! Remember that the regularity of the flexibility exercises is more important than their amplitude.
      9. Do not take long breaks between movements, smoothly move from one to another.
      10. Any exercises are designed for 1-1.5 months of regular execution. After that, the muscles adapt to the load and the exercises lose all meaning. If from the very beginning you feel that the exercises are too simple, complicate them or choose a workout for the advanced ones.

    Examples of exercises for training flexibility and plastic

    Next will be a workout containing exercises for body flexibility. It is designed specifically for those who are just starting to develop flexibility.

    Do not forget that you can begin to exercise flexibility only after a slight warm-up.

      Face the wall. Connect the fingers of the hands in the lock and spring movements push them to the wall. Separate the fingers and repeat the movement.

    Doing this exercise, keep your back and legs straight.

    To make it easier to keep your balance, grasp the support.

    Many publications have been written on how to develop flexibility, but the classical slopes always remain the same.

    The development of body flexibility contribute to yoga.

    Knowing how to develop the flexibility of the body, you will quickly get a visible return from training and you will be able to feel the achieved result in practice.

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