Stretching (stretching - pulling, stretching, lengthening, stretching; tension; elasticity, extensibility) - is very useful for the harmonious development of the body, it should not be neglected during training, and even at home. Stretching helps you get rid of stiff, wooden muscles and expand your so-called “functional range of motion” as a breaker. Stretching makes your joints more mobile, and your entire body becomes more flexible and mobile. In breakdancing, without this, you can only be an ordinary dancer, nothing particularly special, without a special style and emotionality of the dance.
Stretching is very painful
There is stretching for athletes, dancers, and circus performers. And there is one for ordinary people, and it’s called “health stretching.” Professionals achieve “minus” splits and deep backbends through long and hard training, sometimes to the point of a nervous breakdown or tissue rupture (muscles, ligaments). And first you need to understand what you want to achieve.
“Stretching hurts. Those who have the strength to endure will have better results. Over time, you get used to this pain and no longer pay attention to it. If a person is flexible, stretching goes faster,” says Ekaterina Ignatova , circus performer, stretching and fitness trainer.
In health fitness, stretching is used in doses, taking into account the physical capabilities of a person. Essentially, these are easy and virtually painless exercises that should moderately increase flexibility, relax muscles and strengthen the musculoskeletal system.
“Adequate stretching helps achieve flexibility and freedom of movement. This is especially important for those who have a sedentary job. Stretching also minimizes the risk of muscle injury during training and guarantees progressive correction of posture,” says Zalina Tedeeva , master of sports in rhythmic gymnastics, prize-winner of the Russian Championship in rhythmic gymnastics, teacher of fitness choreography.
Growth progression
Over the last century, the acceleration of human growth has become clearly noticeable, and this indicator has been especially progressing over the last forty years. The appearance of modern children and adolescents differs significantly from their peers of the late 18th and early 19th centuries. For example, boys in 1882 living in Moscow, at 17 years old, had the same height as modern boys at 15. As an example, it is worth citing statistics: in 1882, teenagers at 15 years old had a height of 147 cm, in 1923 - 156 cm , and now these figures have risen to 170 cm. At the beginning of the 20th century, the average height of a man was 168 cm, while currently it reaches 171 cm. Looking at these figures, you can understand that modern people have increased significantly in growth compared to previous centuries.
Stretching - only for young people
If you are haunted by the idea of learning how to do the splits as an adult, find yourself a good coach. And if you decide to practice on your own, carefully monitor the process, do not allow severe pain, this is fraught with muscle strain.
Of course, in childhood and adolescence, joints are more mobile, muscles and ligaments are obedient. Flexibility decreases with age, especially without constant training. But even if you start exercising at the age of 35-40, you can not so much stretch as you can develop freedom of movement. Sometimes it happens that an adult can be more flexible than his child.
Proper stretching will help you get rid of back and lower back pain, improve your posture and simply be in good shape.
“The main objectives of stretching are leisurely, smooth stretching and gradual strengthening of the muscles of the entire body. Muscle fibers become more elastic, as they are better supplied with nutrients,” says Zalina Tedeeva.
Anna Lunegova's yoga course will help make your body flexible and resilient. Read more about the course here.
Stretching helps you lose weight
Many girls go to stretching in the hope of...losing weight! Yes, in theory, if active stretching is accompanied by pain or if you do stretching in combination with strength exercises, the body gives an intense hormonal response to the load. The cells will release chemicals - neurotransmitters, which affect the activity of “fat depots”. But you shouldn’t place high hopes on stretching, especially if it is done in a gentle manner and not very often.
“Yes, the metabolism accelerates when stretching, but it cannot be said that you can lose a lot of weight from stretching alone,” says Zalina Tedeeva.
Do you want to lose a few extra pounds? Include strength or aerobic exercises in your program and adjust your diet. And the fact that stretching improves blood circulation, saturates body tissues and the brain with oxygen, contributing to an overall improvement in mood and clarity of thinking is a fact!
Gender and anatomical features affect the ability to stretch
Flexibility is more likely associated with women: gymnasts, figure skaters, and dancers confirm this. Most often, the structure of the hip joint allows women to perform movements with greater amplitude, including doing the splits. Their connective tissue is more elastic and stretchable than that of men. The structure of muscle fibers also contributes to better stretching. But there are also exceptions.
During pregnancy, a woman becomes more flexible due to increased production of the hormone relaxin, which softens connective tissue.
There are people who, due to genetic characteristics, are not very flexible. It also cannot be ruled out that due to the structure of the joints, most often the hip, some will have a limited range of motion. Such people have poorly developed hip eversion. In particular, this prevents them from completely sitting on the transverse (straight) split.
In general, the issue of anatomical flexibility is not entirely clear-cut. Someone may have a good arch in the back, but have loose muscles and ligaments in the elbow or ankle joints. The ability to stretch can also be affected by muscle imbalances, muscle control (coordination) or immobilization (if your joints have been limited in movement for a while or have not worked at all).
grow I
Morphological and syntactic properties
| present | past | will command | |
| I | growing | has grown | — |
| You | you're growing | has grown | grow |
| He she it | growing | has grown | — |
| We | growing | grew | — |
| You | growing up | grew | grow up |
| They | are growing | grew | — |
| Etc. valid present | growing | ||
| Etc. valid past | growing up | ||
| Deepr. present | growing | ||
| Deepr. past | growing up | ||
| Future | I will/will...grow |
grow
Verb, imperfective aspect, intransitive, conjugation type according to A. Zaliznyak’s classification - 7b/b. The corresponding perfective verbs are grow, grow up.
Root: -ras(t)-
;
verb ending: -ti
[].
Semantic properties
Meaning
The general prototypical meaning is to increase in some parameter (size, age, skill level, etc.).
.
- increase in size ◆ Gradually, a piercingly screaming cloud of birds began to grow above the sailors.
- trans. educate ◆ No example of usage (see recommendations).
- trans. improve, improve skills ◆ Every Christian should grow and prosper spiritually if he is filled with the truth of the Holy Spirit.
- increase ◆ Oil prices continue to rise.
- rise in price ◆ Oil began to rise due to the growing uncertainty of the situation in Syria.
Hyponyms
- rise
Related words
| Closest relationship |
|
Etymology
Comes from the ancestors. *orsti, from cat. among other things happened: st.-slav. grow, grow (ancient Greek αὑξάνεσθαι, φύεσθαι), Russian. grow, ukr. growth, growth, Belor. grow, grow, bolg. Rasta, Serbohorvian grow, grow, Slovenian. rásti, rástem, Czech. růst, rostu, Slovak. rásť, Polish. rość, rosnąć, v.-luzh., n.-luzh. rosć, rostu, lab. rust. Praslav. *orsti, *orstǫ are compared with lit. formations in -stō, from Greek. ὄρμενος “sprout, stem”, ὄρνῡμι “I excite, move”, Old Indian. r̥ṇōti “rises, moves”, Latin orior, ortus “I rise, I rise”. Also compared with Lat. arduus “high, steep”, Avest. ǝrǝđva- “tight, straight”, Old Irish. ard “high”, Old Norse oData from M. Vasmer's dictionary were used. See References.
Translation
| increase |
|
| educate |
|
| improve |
|
Irsta, Israt, Istra, Sarit, satyr, sitar, Triassic
The more often you stretch, the better the effect
Don't believe those who promise to stretch you or make you do the splits in record time! The rule “the more often the better” does not work here. More precisely, this: you need to stretch moderately, give the body time to recover. And everything happens individually for each person.
Of course, as with any physical activity, regularity is important when stretching. It is optimal to do stretching 2-3 times a week. Otherwise, overtrained muscles will block movements. Especially if you overdo it every workout, resulting in microtrauma.
The meaning of the word Grow in the Dictionary of Synonyms 2
• chapter owl1. grow up, stretch out, raise 2. grow up, raise 3. stretch out, stretch out, spread out, increase in size (about a person, animal, plant) 4. to appear">to appear, to appear, to arise, to appear, to appear, to appear to the eye, to appear before the eyes, to grow as if out of the ground, to appear before the eye5. increase, increase, rise, raise, multiply• ch owl1. grow up, stretch out, raise 2. grow up, raise 3. stretch out, stretch out, spread out, increase in size (about a person, animal, plant) 4. increase, increase, rise, raise, multiply5. to appear">to appear, to appear, to arise, to appear, to appear, to appear before the eyes, to appear before the eyes, to grow as if out of the ground, to appear before the eyes
How to stretch correctly?
- Always warm up before stretching;
- Perform all exercises slowly and smoothly;
- Breathe calmly, concentrating on the stretching process;
- Drink water - “fed” muscles will be better able to stretch, and make sure that there is a moderate amount of salt in your diet - its excess interferes with the development of joint mobility;
- Try different types of exercises on the advice of a trainer - some may not suit you due to individual characteristics;
- Don't try to stretch when you're tired—your body will become unruly, increasing the risk of injury.
In general, stretching is beneficial for the body. During stretching, not only a person’s physical condition improves, but also his well-being. Listen to your body, stretch wisely, don’t chase fleeting goals!
Photo: bigstock.com
Rapid growth in Japanese style. Part 1. Fukutsuji method.
Hello my dear friends! Today I will tell you about a technique that will help you quickly become taller by a couple of centimeters, or even more. The technique consists of one physical exercise (if you can even call it that) and its implementation will take you only 5 minutes a day! It doesn’t matter how old you are, what height or gender you are. Everyone will get results! Maybe some of you, reading this, doubt that this is possible? 
I admit, I doubted it until I tried this method myself. By the way, my height became 1 cm higher after I tried it for the first time, and after 2 months of practice it was already 2.8 cm higher. I practiced it every day. Another plus worth noting is that your posture has become straighter, your back has straightened and your shoulders have straightened. In short, I did it honestly for 2 months and gained almost 3 cm in height, which, by the way, disappears when I miss a lesson for at least one day (I’m sure that over time the changes in height will be fixed and remain). From here the immediate conclusion is that you will have to practice regularly, but since it only takes 5 minutes and is quite easy to do, you can survive.
The point is that after completing the method, changes occur in the body, and then a lot depends on your growth potential, age, and the like. If you have the opportunity for growth, then it will be easier for your body to realize it and grow. If not, you will still get a straight back, which will also make you taller.
Actually, this technique is designed to reduce the waist, but it also shows excellent results for increasing height, as you already understood. This is truly a very easy, wonderful, effective way to add a few centimeters to your height. The author of the method is the Japanese doctor Fukutsuji
, author of a famous book on weight loss in Japan. What should be done? Oh, you will be surprised, because you don't need to do anything. You just need to lie on a rolled up towel, grow, relaxing and stretching your spine!
Many people know that due to incorrect posture a person can be shorter than he actually is. To minimize height loss, you need to have correct posture - the spine, ribs and pelvic bones in the correct position. Dr. Fukutsuji and his technique are aimed at precisely this. The exercise that the technique includes returns bones and internal organs to their places, so a person becomes slimmer and taller. It's that simple!
- Roll the towel and wrap it with rope. The diameter depends on your height and can be from 7 to 10 cm.
- Lie down on the floor. Place a rolled towel under your lower back (below your navel or 1–2 cm above). Use your index fingers to draw a line on either side of the belly button to the towel to make sure it is in the right place. The towel should be wider than the width of your back.
- Relax and rest. Stand with your feet hip-width apart and tilt your feet so that your big toes touch each other. For convenience, you can connect your big toes with an elastic band.
- Now straighten your arms and place them above your head.
- Turn your palms down toward the floor and clasp your little fingers together.
- Stretch in opposite directions - with your hands to one wall, your legs to the other - according to the scheme: stretch for 30 seconds, rest for 30 seconds, stretch for 30 seconds, 30 seconds and so on until about 5 minutes have passed.
Watch the video below on how to lie on such a towel and how to roll it up. The video is in Japanese, but don’t be alarmed, everything is clear there. If you’re too lazy to watch everything, then start from the fourth minute, but it’s better to watch it from start to finish, you’ll see a lot of interesting things!
Watch video on YouTube
Some people find this position uncomfortable. If at first you find it difficult to fully straighten your arms, don’t worry and stretch as much as you can. The main thing is to make sure that the little fingers on the hands are aligned and the big toes too, and that the big toes and little fingers are on the same axis.
Staying in this position for about 5 minutes is not that difficult, but if you are not used to it, it can cause unpleasant and even painful sensations, as your skeleton will begin to return to its natural position. If 5 minutes is too difficult for you, start with one minute or two every day and gradually increase the time to 5 minutes. And yes, after finishing lying down, when getting up, you need to be more careful with your movements! Smoothly, slowly.
As I said, this stretch should be done daily. At least once a day, but better in the morning and evening. Or better yet, all night long. Like this? If you remember here I wrote that it is best to sleep on your back and without a pillow. This position is almost ideal for growth in most cases. Plus a hard mattress. We add our rolled up towel to all this and the sleeping position for growth has become even closer to ideal. That is, you understand that if you learn to sleep on a hard mattress on your back, without a pillow, with a towel under your lower back and your fingers and toes connected, then in the morning you will have at least +2 cm. I only did this 1 time in all 2 month that I studied, since sleeping in this position is not very comfortable for me. Indeed, that morning the increase in height was significant due to the powerful straightening of the body. In any case, try doing the exercise before going to bed and after waking up. Then the result will be better.
For those who perform inversion exercises, I want to say that if, while hanging upside down, you connect your big toes and little fingers, turning your palms towards your face, and stretch with all your might towards the floor, then the effect of stretching will be times better. You can check.
Now one more point about the contraindications of the Fukutsuji method
. There are a number of spinal diseases in which such positions simply cannot be performed. These are some types of hernias, curvatures, and so on. I won’t list everything, I’ll just say that if you have any doubts, consult a doctor to examine your spine and find out the recommendations of a specialist. My job is to warn.
I don't know how the stomach reacts to this, but people say that their waist size has decreased. For some, this exercise helps relieve back pain. Well, it is primarily useful to us because it helps us straighten our backs and grow. I would be very glad if after reading you try it and leave your comment below.
As promised, I am publishing the correct answers and the winners of the mini-competition with a prize of 100 rubles, which I held in this article. Lance increased his height by 15 cm when he was 18 years old, and now he is 26. Ksenia
(sne****@**.ru), no one answered the second part of the question correctly.
And also for super cool poems for Yarast’s 6th birthday ru Vlad
(mus*****@****.ru) and
Valya
(df*******@mail.ru) will receive from me a copy of the book “ Secrets of increasing height." Thank you!
I ask all winners to contact the support service, section “Receiving prizes”.
That's all. Use the gadget you learned about today and see you in the next articles.
PS Continue reading here.
Best regards, Vadim Dmitriev
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