Користь розтяжки для здоров’я та фітнесу

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Користь розтяжки для здоров’я та фітнесу
Користь розтяжки для здоров’я та фітнесу

Розтяжка – це вправи, при яких ви робите  рухи у суглобі або групі суглобів, щоб забезпечать здатність виконувати повний діапазон рухів під час тренування. Такі тренування гнучкості включають вправи на розтяжку для подовження м’язів, які можуть включати йогу або Тай-чі. Користь розтяжки – може допомогти вам краще рухатися протягом дня, відчувати легкість.

Що таке розтяжка?

Ви напевно знаєте, що означає, коли хтось каже, що він гнучкий. Зазвичай це означає, що людина може простягнути руку і торкнутися пальців ніг або глибоко присісти. Але призначення розтяжки складніше, ніж просто можливість зробити розтяжку.

Відповідно до звіту відомого американського хірурга про фізичну активність та здоров’я, розтяжка визначається як “компонент фізичної підготовки, пов’язаний зі здоров’ям суглобів та розширенням обсягу рухів в них”.

Діапазон руху

Це означає, що кожен суглоб і кожна група м’язів у вашому тілі можуть мати різний обсяг рухів або різний рівень гнучкості. Деякі ділянки вашого тіла можуть бути дуже щільними, це означає, що м’язи перебувають у короткому та обмеженому стані.

Деякі ділянки вашого тіла можуть відчувати себе дуже вільними, і ви можете легко рухати в великому діапазоні без відчуття скутості.

Наприклад, ви можете бути дуже гнучкими в підколінних сухожилках, дозволяючи нахилятися і торкатися пальців ніг. Але ваші м’язи стегна (квадрицепси) можуть бути жорсткими (негнучкими), тому вам може бути важче встати прямо або нахилитися назад.

У багатьох людей, які працюють в офісі, у результаті сидіння цілими днями розвиваються негнучкі стегна. Це одна з причин, за якою медичні фахівці рекомендують вставати і рухатися по кілька хвилин щогодини.

3 типи розтяжки

Користь розтяжки полягає у покращенні гнучкості. Але вам не потрібно робити години розтяжки, щоб насолоджуватися користю тренувань зі стретчінгу. Ви можете провести заняття з розтяжки або повторити ці вправи з відео. Таке заняття зосереджується лише на вправах на розтяжку, щоб поліпшити обсяг рухів по всьому тілу.

Ці програми зазвичай починаються з м’якої розминки, щоб підвищити температуру тіла. Потім вони прогресують через ряд вправ на розтяжку, щоб подовжити м’язи стіп, ніг, стегон і тулуба і, нарешті, голови та шиї.

Для покращення гнучкості існують різні типи розтяжки

  • Статичне розтягування: ви переходите в положення, що подовжує цільовий м’яз, і утримуєтеся у ньому 15-60 секунд. Не забувайте пам’ятати продовжувати ритмічне дихання навіть в некомфортному положенні під час виконання вправи.
  • Динамічне розтягування: ви рухаєтесь і виходите з положення, що подовжує цільовий м’яз. Динамічне розтягування передбачає рух через повний діапазон рухів суглоба або повільно, або швидко, щоб імітувати функціональну активність.
  • Активне ізольоване розтягування: ви рухаєте суглобом через повний діапазон рухів, лише коротко утримуючи кінцеву точку, потім повертаєтеся до початкової точки і повторюєте. Багато спортсменів та активні тренажери використовують активне ізольоване розтягування, щоб запобігти травмам або дисбалансу м’язів.

Поради щодо розвитку гнучкості

Вам не потрібно відвідувати спеціальний клас, щоб навчатись стретчінгу. Багато тренінгів просто додають кілька хвилин розтяжки до кінця щоденного тренування, щоб розслабити м’язи та поліпшити обсяг рухів. Або ви можете витратити п’ять-десять хвилин, щоб розтягнутися вранці після того, як ви встанете з ліжка. Всього кілька хвилин тренувань на гнучкість щодня можуть принести користь, особливо з віком.

Інший спосіб поліпшити гнучкість – робити різноманітні вправи для кардіо та силові тренування (їх також називають перехресними тренуваннями).

Наприклад, вправа з обтяженням зміцнює квадрицепс на одній нозі, але подовжує (розтягує) тазостегновий суглоб на іншій. Різні стилі плавання збільшують гнучкість у верхній частині спини та тулуба. А ходьба зміцнює нижню частину тіла, але також збільшує гнучкість тазостегнового суглоба.

Висновки

Тренінги, які включають розвиток гнучкості як частину збалансованої програми фітнесу, приносять різноманітну користь та мають свої переваги. Користь розтяжки може проявлятися, як зменшення стресу і поліпшення вільності рухів тіла і покращення самопочуття протягом дня. Покращена гнучкість може навіть призвести до покращення постави. 

Всі ці переваги допомагають частіше рухатися протягом дня і спалювати більше калорій. Тож якщо ви намагаєтеся схуднути, включити вправи на гнучкість у свою програму схуднення – насправді дуже доречно та розумно.

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