Stretching is a system of specialized training

Stretching - advantages, types, benefits

Stretching is a system of special training aimed at forming plasticity and developing mobility. The name comes from the English word stretching – stretching. The technique helps to improve health and control the emotional background.

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Stretching - types of stretching

The type of fitness helps to get your body in shape as safely as possible while avoiding injury and stretching. There are several types of stretching:

  1. Static. The person assumes a stationary position. This posture promotes maximum muscle relaxation. It is required to remain motionless for 5-7 seconds. The movements are plastic and springy. Painful sensations should not be felt. Slight discomfort is acceptable. Beginners are recommended to perform the exercise for no more than 15 seconds.
  2. Dynamic. When performing actions, it is required that the muscle groups to which the exercise is directed should be tensed as much as possible. It is important to feel the muscles, not pain, when performing the movements.
  3. Passive. Instructor assistance is required. A static position should be assumed. No effort is required, the trainer’s participation is intended for this purpose.
  4. Ballistic. The exercise involves a gradual acceleration of the tempo. Arms and legs are thrown sharply to the sides. The amplitude of the action gradually increases. The technique is not recommended for use by beginners, as there is a high risk of muscle strains or tendon rupture.
  5. Active isolated stretching. It is required to focus on each muscle group. The movements should be soft and smooth. From time to time it is necessary to fix the position. At this point, the muscles reach the maximum level of tension.
  6. Isometric stretching. This involves alternating between tension and relaxation. It is necessary to assume the desired position, tensing the body to a slight painful sensation. Tension is held for 15 seconds. Then, the muscles are relaxed.
  7. Proprioceptive neuromuscular stretching. The exercise is performed only with the participation of an instructor. The muscle to be stretched is subjected to maximum contraction. It is stretched and then contracted, overcoming the resistance created by the trainer.

Stretching in Odessa can be used as a separate type of gymnastics for health improvement or as an element of fitness. The technique is used for professional training of athletes. Stretching classes are useful for health. Systematic exercise will get rid of diseases and prevent the emergence of new ones.

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  • A gift spa visit;
  • 1 personal training session in the gym (60 minutes);
  • Breakfast at the restaurant;
  • 1 cosmetic treatment of your choice (FULL skin, pressotherapy, hydromassage).
What do you need to practice?

Fitness class in Odessa requires the purchase of special equipment – a mat, bricks for yoga, belt, rope, fitness bands, chair, bench, choreography machine or Swedish wall, roller. They are necessary to facilitate exercises that do not work out right away, help you perform the exercise more correctly or enhance the effect.

It is recommended to follow certain rules when performing exercises:

  1. The muscles are kneaded and warmed up before work.
  2. Stretching is done smoothly, without pain or sudden movements.
  3. If pain occurs, it is recommended to reduce the load.
  4. It is recommended that you control your breathing during the exercise.
  5. After the workout, you should relax as much as possible, your muscles should be rested.
  6. It is better to plan workouts in the evening when muscles, joints and ligaments are well developed.

There are different sets of exercises for training. The instructor selects them taking into account the peculiarities of the body. There are also group training sessions. You can also practice as an independent training complex.

The length of time per day depends on the individual characteristics of each person. For rapid and strong improvement of the stretching level, 4-7 days a week for 60-90 minutes is required.

Health benefits of stretching

Stretching – prevention of joint and spine diseases. But its benefits are much wider. Systematic training with a fitness trainer helps to normalize all the functions of the body.

Exercises normalize muscle metabolism, normalize blood flow, have a tonic effect on the heart and blood vessels, respiratory and digestive organs, cerebral cortex. Regular exercise harmonizes the emotional background of a person, preventing insomnia, mental clamps, stress. The complex increases efficiency and strengthens immunity.

Benefits of stretching for the figure

Regular exercise stretching in Odessa has a positive effect on the figure:

  • the body gets tighter;
  • “flabby”, stretched muscles become toned;
  • cellulite goes away;
  • swelling disappears, weight normalizes;
  • improve emotional well-being, which prevents “stress eating”.

Stretching training is non-injurious and speeds up the recovery process. The complex stimulates muscle mass growth, relieves muscle tension and reduces pain. Often performed before strength training to prepare and warm up the muscles.

Contraindications of stretching

It is advisable to familiarize yourself with the contraindications before starting the exercise:

  • period of chronic illness;
  • the presence of trauma;
  • hernias, sciatica;
  • risk of blood clots;
  • infectious disease (acute period).

Fitness in Odessa is suitable for women and men, regardless of age and fitness level. You should not expect a quick effect. Stretching is a long, painstaking labor.

Buying our club cards – you can exercise from morning till evening without restrictions, have breakfast in our restaurant, order beauty treatments and visit our spa visits. One spa visit includes:

If you buy a fitness card, a visit to the spa 550 UAH. Quiet music, calm environment, smooth movements, a certain philosophy of training – all this calms you down and takes you to another world. You will undoubtedly improve not only your physical shape, but also your mood.

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