Стретчинг для похудения

Стретчинг для похудения  играет одну из лидирующих позиций. Слово стретчинг появилось у нас сравнительно не давно, оно пошло от английского stretch — растягивать.  Сретчинг — это  комплекс упражнений направленный на растягивание мышц и связок нашего с вами тела. Какую роль во время похудения и зачем вообще нужен стретчинг мы сейчас разберем в этой статье.

Польза от занятий стретчингом

Занятие стретчингом приносит очень большую пользу нашему телу. В первую очередь это гибкость и красота. Благодаря упражнениям на растяжку наше тело становиться более пластичным и подвижным, выпрямляется осанка.

Еще один аспект в пользу стретчинга — здоровье. После регулярных занятий стретчингом улучшается кровоснабжение и лимфоток. Ткани мышц, сухожилий и суставов насыщаются кислородом, микро и макроэлементами.

И последний аспект в пользу стретчинга — похудение.Стретчинг для похудения-складка2
Во время занятий стретчингом мышцы испытывают статическое напряжение они удлиняются и растут, постепенно убирая вокруг себя жировые ткани. Как мы ранее выяснили стретчинг выводит лимфу заставляя тем самым продуктивно работать лимфотическую систему. Выводит лишнюю воду из организма.

Вода, которая находиться в жировой ткани в избыточном количестве стимулирует избыточное накопление гликогена, а он в свою очередь отвечает за формирование жировых отлаженный.
Если лимфатическая система работает плохо — это приводит к застою жидкости , что в свою очередь приводит к постоянному росту жировых отложений.

Так же  Клеточные перемычки в липидной клетчатке становиться очень плотными и объемными и сдавливают мелкие сосуды. Из за этого образуется целлюлит.
Сретчинг помогает не только похудеть, но и избавиться от целлюлита

Почему важно начинать с небольших нагрузок

Стретчинг-для-похудения-складка3Не смотря что растяжка имеет свой ряд достоинств, она так же несет в себе определенную опасность. Новичок с легкостью получить травму: потянуть мышцу или что еще хуже порвать сухожилие. Такое может случится если новичок решит действовать по программе опытных спортсменов.

Кроме того во избежание травматизма обязательно перед растяжкой необходимо хорошо разогреть мышцы суставы и сухожилия. Так же рекомендуем Вам выполнять растяжку в конце, после основных силовых или кардио упражнений.

Приступать к любой спортивной программе для похудения и укрепления следует максимально плавно, размеренно и постепенно. Постепенно давайте своему телу привыкнуть к нагрузкам и новому виду деятельности.

Упражнение стретчинга 

С чего начать? Если вы решили заняться стретчингом, какие упражнения делать и как правильно построить Стретчинг для похудения-складкарежим тренировок?
Сейчас, в этой главе мы с вами разберем эти вопросы.

Растяжка спины. Лягте на спину, подтяните колени к груди, обхватите их руками. Ваша спина в данном положении должна напоминать дугу. Начинайте перекатываться в такой позиции вперед и назад. Повторяйте в течение 30 секунд;

Растяжка бедра. Лягте на спину, руки разведите в стороны, ноги вместе. Правую ногу поднимите на 90 градусов, чтобы пальцы смотрели в потолок. Слегка согните ее в колене и подтяните к груди. Разверните ногу в сторону и потянитесь так, чтобы колено оказалось на полу с левой части туловища. Лопатки и руки от пола не отрывайте. Продержитесь 30 секунд, а затем очень осторожно, медленно и плавно вернитесь в исходное положение. Повторите все манипуляции с другой ноги;

Растяжка ягодиц. Лягте на спину. Подтяните согнутые в коленях ноги к своей груди, стараясь приблизить их максимально. Плечи не отрывайте от пола (не прогибайтесь, как в первом упражнении). Совершайте мелкие покачивающие движения ягодицами с амплитудой 1-1,5 см. Теперь поднимите таз и запрокиньте вытянутые ноги за голову, до соприкосновения мысков с полом. Продержитесь в таком положении 45 секунд;

Растяжка внутренней части бедра. Сядьте на пол и разведите ноги в стороны, будто пытаетесь сесть на шпагат. Поднимите правую руку и потяните ее вверх, насколько это возможно. Теперь осторожно опустите ее к левой ноге, боковая часть туловища должна лечь на нее, а рука – обхватить стопу. Держите такое положение 30 секунд, немного покачиваясь. Повторите с противоположной стороны;

Растяжка задней поверхности бедра. Сядьте на пол, спина прямая, плечи расправлены. Прямые сведенные ноги вытяните перед собой. Потяните верхнюю часть туловища вверх, стараясь дотянуться пальцами рук к потолку. Из этого положения опуститесь к ногам, соприкасаясь грудью с коленями. Обхватите кистями рук стопы. Спину расслабьте. Задержитесь в таком положении 40 секунд;

Растяжка икроножных мышц. Это упражнение очень важно для тех, кто «боится» массивных икр! Сядьте на корточки, правая нога смотрит коленом вперед, левая отводится в сторону, ее носок поднимается вверх и тянется к вам. Задержитесь на пару секунд, а после этого как бы «перекатитесь» на другую ногу. Повторяйте 30 раз;

Растяжка ног (работают все мышцы). Вытяните ногу прямо перед собой и запрокиньте ее на диван или подоконник. Потянитесь туловищем вверх, опуститесь грудью к колену. Спина расслаблена, руки свободно свисают. Задержитесь в таком положении 60 секунд, повторите с другой ноги. По мере привыкания увеличивайте время выполнения данных упражнений
Стретчинг для похудения-шпагат

Во время выполнения стретчинга запрещено:

  • Действовать «рывками» (велик риск травматизма);
  • Интенсивно упражняться «через боль» (вы еще успеете сесть на шпагат, начните с малого и выполняйте упражнения комфортно для себя);
  • Начинать гимнастику на не разогретых мышцах;
  • Напрягать все тело (когда вы растягиваете ноги, спина должна быть расслаблена, и наоборот);
  • Неравномерно дышать (дыхание должно быть легким и свободным)
Вы также можете прибегнуть к методу пассивного стретчинга (с помощью тренера или стороннего лица). Старайтесь концентрироваться на той группе мышц, которую растягиваете во время гимнастики

Если вы нашли ошибку, пожалуйста, выделите фрагмент текста и нажмите Ctrl+Enter.

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