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Stretching is a complex of exercises for stretching, “warming up” of muscles, ligaments and tendons. Even stretching is called a flexible person. For example: a good stretch dancers = dancers flexible joints, muscles, tendons and ligaments. In this case, correct to speak not “stretching” and “flexibility”.

Flexibility is the ability of a person to perform exercises with a large amplitude, and the flexibility is absolute range of movement in a joint or series of joints, which is achieved by the instantaneous stress. Flexibility is important in some sports disciplines, especially in gymnastics, swimming and many other sports. In humans, many joints and their flexibility is different. The one who easily sits on splits, can easily perform side splits.


Flexibility of joints depends on the type of training and can increase with time. For individual joint flexibility may be different in different directions.


Three kinds of flexibility:


1) dynamic (kinetic) flexibility – the ability to perform dynamic movements in the joint at full amplitude. For example, swing leg forward and back,


2) static-active flexibility is the ability of making and maintaining the stretched position of only muscle effort. For example, a “fold” — to touch the hands stop and press their chest to the knees,


3) static-passive flexibility is the ability of making the stretched position and maintain its own weight, by holding hands or using shells or partner. For example, take splits.



Depending on what kind of flexibility it wants to develop the athlete, it is necessary to use different types of stretching.


If I’m flexible?


There are many tests to determine the level of your flexibility. We give the example tests from the book of Dmitry Smirnov “Fitness for smart”.

Shoulder joints 1:


Sit on a chair with his back to the partner, putting chained to the castle arms, on the back of the head. Dilute elbows to the sides, greatly reducing blades. Now let your partner, pushing you in the back of the body or knee, slowly and gently pull your elbows back. When you feel an average degree of discomfort, stop and fix the result.


Good level: elbows passed the shoulders.

Excellent: the humerus at right angles to each other.


Shoulder joints 2:

Lie on the edge of the bench so that your shoulders slightly over. Bend legs and put feet on the bench. Strongly and firmly press the lower back to the bench. Without lifting your back from the bench, avoiding deflection in the spine, raise your straight arms in front of you and slowly lower them behind your head as far as possible.


The arms are straight, elbows do not bend! To increase the precision of pick up a light stick.


Good: both hands were held below the plane of the bench.

Excellent: both elbows were below the plane of the bench.

Cool: palms touch the floor.


Rotators of the shoulder:


Sit on a chair sideways to the mirror. Arms out to sides and bend elbows at 90 degrees. Without changing the bend angle at the elbows, expand the hands up and back, trying to take the palm as far as possible behind your head. Now as expand the hands in the other direction, dropping them down.


Good: the palm had reached a head at the top point and the centerline of the hull at the bottom. Moreover, both end positions symmetrical relative to each other.

Excellent: the palm of your hand passed the vertical line passing along the body and head both. Moreover, both end positions symmetrical relative to each other.

Cool: the final position of the forearm in both points perpendicular relative to each other and symmetrical.


Lie on the bench so that the pelvis was on the edge of the bench. One straight leg hangs off the bench, the second bent at the knee and hands to pull yourself fully against his chest. At the same time try to lower the straight leg to the floor.


Good: the knee of the straight leg caught up with the plane of the bench.

Excellent: the knee of the straight leg has passed the plane of the bench.

Cool: the heel of the straight leg touches the floor.


Extensors of hip:


Sit on a bench, putting one foot on it. Body turn around in the direction of the straight leg, bring the toe to neutral position – do not pull at yourself and pull back from myself. With a perfectly straight back lean forward.


Good: the fingers touch the heel of the straight leg.

Excellent: fingers hold the heel of the straight leg, elbows touching the bench.

Cool: fingers hold the heel of the straight leg, elbows bent below the plane of the bench.


Leading hip:


Get on your knees and hands take a pose of the Sphinx, putting elbows and palms on the floor in front of him, sending them forward. Now spread the knees as wide as possible. Do not move the pelvis forward or backward when viewed from above, your hips should represent a solid line. Shin bent at a right angle relative to the thighs.


You can also try the option when hands are put on the fitball.


Good: the hips are a little more than a right angle relative to each other (100 – 110 degrees).

Excellent: hip at an angle of 130-150 degrees relative to each other.

Cool: hip at an angle of 180 degrees relative to each other (in fact, you are sitting on the floor).published econet.ru.


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