Photo: UGC For some reason, it is believed that stretching is the prerogative of women. But meanwhile, stretching is also useful for men. It helps to get the maximum effect from training, relieve fatigue and improve sexual health. We'll tell you what stretching exercises men should do.
Attention! The material is for informational purposes only. You should not resort to the treatment methods described herein without first consulting your doctor.
“The hip joint is not naturally adapted to the splits”
Maxim Popogrebsky, traumatologist-orthopedist, head of the department of rehabilitation and restorative treatment of the Sports Medicine Center of the Federal Medical and Biological Agency of Russia
Why is twine dangerous for an untrained person?
Like all joints in the body, the hip has its own functional range of motion. You can take the range of motion of a healthy person in good physical shape who does not purposefully stretch as the norm. I won’t bore you with numbers, but the range of motion in the joint required for the splits should be increased by about 50%.
This is a lot for any joint, and especially for the hip! It is unlikely that by nature it is adapted to such “overclocking”. The fact is that it belongs to the type of spherical joints, that is, the head of the femur is quite deeply immersed in the socket and with amplitude movements contact of the hard surfaces of the femoral neck and the edge of the acetabulum is possible - they are the first to suffer.
The muscles and tendons surrounding the hip joint may also be damaged. Usually these are the adductor muscles of the thigh and the back of the thigh (hamstring), the treatment of which is quite difficult. Also keep in mind that the elasticity of tissues - muscles, ligaments, joint capsules - and their ability to recover from injuries becomes less with age, which increases the chance of damaging them due to rough impacts.
At a young age, up to 15–20 years, harm from twine is unlikely. But after 40, it’s hardly worth trying to sit in this position. But if there is such a goal, then this must be done extremely carefully, since the likelihood of problems is significant!
The risk of injury increases many times over in the presence of hidden anomalies. Serious complications in the form of early arthrosis are unlikely to occur, but pain and subsequent restrictions in physical activity are quite possible. It is especially dangerous when, in addition to the splits, energetic leg movements are added (swinging legs above waist level).
Equipment
If you decide to do yoga, you should take care of appropriate clothing. If we perceive the ancient teaching as a sport, then the attire should be sporty.
Since any type of yoga involves a lot of stretching, men’s clothing for yoga should meet the following characteristics:
- Be soft;
- Made from stretchable fabric;
- A person should feel as comfortable as possible in it.
Manufacturers of yoga clothing make it from cotton with the addition of elastane. True followers of the teaching use T-shirts, shorts, pants, jackets only from natural materials, because one of the rules of yoga is the rejection of everything artificial.
And one more thing - you should definitely purchase a special mat, but on which some poses will be performed.
What benefits does regular stretching provide?
In addition to the opportunity to develop flexibility, you can get other bonuses, as well as solve some health problems. Twine reveals the following possibilities for the body:
- Helps increase the body's protective functions. As a result, a woman is less susceptible to disease.
- The body becomes more resilient.
- Exercise trains muscles and at the same time allows you to relax and put your nervous system in order.
- Concentration improves.
- If you previously had problems with blood pressure and blood vessels, you can normalize your condition if you regularly do the splits. This is due to the fact that during training, vessels are used that were not previously involved in the work of the circulatory system.
- The exercise has an effect on the sacral spine, the pelvis becomes more mobile, which in the future can facilitate the process of childbirth.
- It is interesting to know that this method is used as a prevention of arthrosis and arthritis.
- By normalizing the functioning of the circulatory system and improving the functioning of the joints, impaired blood circulation in the pelvic organs is restored. As a result, a woman gets the opportunity to recover from diseases of the genital area and diseases of the urinary system. The menstrual cycle is restored.
- Even the intestines work better, which is due to the restoration of the circulatory system in different areas and organs.
- If you exercise regularly, it becomes possible to alleviate the condition of your legs with varicose veins. Twine is also used to prevent this disease.
You should not try to do the splits right away. Untrained muscles may not be able to withstand such tension. The desired result is achieved gradually. On average, with regular training, preparation usually takes 2-3 weeks. It is recommended to consume foods that help increase muscle elasticity. On the contrary, you should not eat meat precisely for this reason.
Before training, you can take a hot shower. At first, stretching should be short and infrequent, gradually its frequency increases. To do the splits after 2 weeks of training, it is recommended to do stretching from 4 rubles. per week or more. The best results can be achieved with daily training. It is enough to spend 30 thousand on one approach.
It is very important for women and men to be able to do the splits. Of course, you will need to determine for yourself the pros and cons of this type of training. This exercise is of great importance because:
- Significantly improves the overall functioning of the trainee’s unstable immune system.
- Noticeably and greatly increases the endurance necessary for life.
- Perfectly normalizes a shaken mental state, improves a person’s attention function.
- It makes each muscle involved more elongated and prevents it from actively growing in width - very important for women who like to perform a variety of strength exercises.
- Helps prompt and effective muscle recovery.
- Stabilizes blood pressure. The blood flow begins to be properly directed into the vessels, distributing oxygen to all organs.
- Prevents dangerous injury.
- Twine improves the menstrual cycle in women, which is a very important problem in later life.
- Significantly prevents dangerous varicose veins, which can cause blood clots that are dangerous to human health and life.
- Helps in natural childbirth. The flexibility of each hip joint increases.
If you have seriously decided to do the splits, you should follow certain tips:
- No matter how much you would like to do the splits right away, an unprepared woman or man should spend at least a few weeks on the exercise. Rushing into something like this can lead to dangerous injuries, so be patient.
- Completely eliminate the consumption of meat during rigorous training. The ligaments simply lose their elasticity because of it.
- Before actually stretching, you should take a fairly hot shower, which makes the ligaments as pliable as possible.
- Workouts that are thought out to the smallest detail should be started gradually, and over time, increase the immediate number of effective stretches per day. It is important to do the desired splits in the morning and evening. A mandatory aspect of such classes is regularity.
- Your classes should occur at least 4 times a week, and preferably daily. The duration of each home workout should be approximately 30 t.
Remember that professional recommendations will never be superfluous. Only with proper exercise and a balanced diet will you see the long-awaited results and be surprised that now doing the splits has become so easy for you
Remember that professional recommendations will never be superfluous. Only with proper exercise and a balanced diet will you see the long-awaited results and be surprised that now doing the splits has become so easy for you.
“You shouldn’t chase quick results”
Why is the split so popular among Insta girls?
Yes, first of all, because it is a beautiful element of choreography that looks impressive in the photo. Stretching itself is popular because of the accessibility of this type of training, and flexibility, as everyone knows, is the key to health. But an important clarification - we are not talking about athletic flexibility! It is necessary to separate professional sports and fitness.
The average adult, who leads a largely sedentary lifestyle, has very tight ligaments and inactive joints. So the primary goal of training should be the health of the spine and joints, and not the splits at any cost. You should be careful about contraindications, if any.
Types of asanas
The most popular poses with which experts advise starting classes include the following:
- Downward facing dog;
- Bent over dove;
- Lizard;
- Halasana;
- Bridge.
Is there any harm from ordinary twine?
To maintain excellent good spirits and excellent health, various physical exercises are simply necessary. This certainly contributes to the global health of the entire body in women and men. Each muscle is in good shape and functions correctly.
The splits are very useful and effective, since at the time of its execution almost all inactive muscle fibers are involved. You will be able to quickly bring your body into ideal shape, normalize your global state of the whole organism, which will work actively and much better.
If a true and strong desire arises, you train regularly, doing the splits is quite realistic at 30, 40, and 50 years old. How to achieve amazing body flexibility at absolutely any age? Why is it worth paying attention to longitudinal and transverse twine?
Of course, the benefits and immediate harm of this exercise directly depend on the indispensable presence of ailments of the supporting function. As such, this type of training does not have any obvious and clearly defined prohibitions, but it should still be performed with extreme caution by those who suffer greatly from severe diseases of the joints and the spine itself.
Those who have been diagnosed with hypertension should not do any splits. If the patient has recently suffered a serious injury or fracture of the pelvic bones, there is no need to perform such an exercise.
The splits are very useful and effective, since at the time of its execution almost all inactive muscle fibers are involved. You will be able to quickly bring your body into ideal shape, normalize your global state of the whole organism, which will work actively and much better.
Plow pose
This asana is also called “halasana”. According to reviews from experts and men who have used this yoga exercise, it has a beneficial effect on male potency, helps restore male strength and improves the quality of sexual life. The pose is performed as follows:
- The starting position is to lie on your back.
- Then the legs and lower back slowly rise.
- The toes rest on the floor.
- Hands support your back.
Important! Legs should be straight. You should lean not on your shoulders, but on your upper back. You should hold this position for up to twenty seconds. The exercise is repeated two to three times.
“Plow” normalizes blood flow in the pelvic area, affects the adrenal glands and thereby activates the formation of sex hormones.
After the exercise, men feel cheerful and energized.
It should be noted that the “plow” pose is contraindicated for hypertensive patients and people suffering from displaced intervertebral discs.
The benefits of standard twines: additional benefits
Splits significantly increase the natural mobility of the pelvis in men and women. Joint mobility noticeably improves, which is also an excellent prevention of dangerous and very unpleasant diseases - arthritis and, of course, arthrosis.
During the period of direct implementation of this exercise, blood flow in the abdominal area significantly improves. This is also an excellent preventive measure against diseases of the genitourinary system in girls and boys.
Any twine significantly normalizes the natural functioning of the intestines, but the good activity of this particular organ is an indisputable guarantee of the health of absolutely the entire organism. It also brings enormous and noticeable benefits to the constantly loaded spine, stretches it so that posture improves, and acute and chronic scoliosis is prevented.
It is also surprising that splits have no contraindications during pregnancy if performed in the easiest possible manner. You can do it even before the birth itself to make the process much easier for mother and baby.
In addition to this core exercise, people who do the workout regularly can get rid of unwanted fat deposits on the outer and inner thighs, back and tummy. The legs acquire a truly beautiful and sculpted shape, the abdominal muscles become very strong, and the back becomes resilient and strong.
Another benefit of active stretching for your figure is that by increasing the natural flexibility of your body, a person becomes energetic in any case.
This type of training not only increases activity, but also improves mood. Indeed, during such exercises, hormones are produced that affect the well-being and emotional background of the trainee. If you do the exercise regularly, you will see results not only physically, but also emotionally. Every time the training will end with the desired effect, a joyful smile and energy for the whole day.
Lizard
And this pose is also used to relieve tension in the pelvic area. This is done as follows:
- A low lunge is made with the right leg and at the same time the palms rest on the floor at shoulder level.
- The right foot turns outward.
- The knee of the right leg is moved to the side, and the body is lowered towards the mat.
- The forearms are lowered to the level of the elbows.
Those who want to complicate the exercise should squat their pelvis as close to the floor as possible.
Why do men need stretching (exercises for every part of the body)?
- Lipoic acid accelerates fat burning by 48%
- Chromium picolinate significantly reduces fatigue
- L-carnitine breaks down fat cells without increasing physical activity
For men, there is a direct relationship between sexual health and the development of body flexibility. There are at least three reasons for this.
- Stretching for men promotes active blood circulation in the pelvic area. As a result, the vessels receive enough blood - and an erection, in essence, occurs due to a sharp rush of blood to the male genital organ.
- Developed muscles are the best protection against pinched nerve fibers. After all, the source of this problem is compaction and compression of the vertebrae, which occurs due to weak support of the spinal column by the back muscles.
- The health of the body directly affects the psycho-emotional state - and many of the problems of men in bed are related specifically to the psyche. Moreover, the very first failure often causes an avalanche-like process of increasing fear before each subsequent sexual intercourse. But switching to the use of drugs that enhance potency is definitely not the best way out of the situation, and this will cause much more harm than good.
How to do this or that type of stretching if you are a beginner? And should you immediately worry that without the ability to professionally do the splits and arch a bridge, your classes cannot be considered full-fledged? Of course, the benefits of splits for men are undeniable - however, this is far from the first and not the main step in the art of creating a flexible and strong body. It is much more important to start with basic tasks - improving blood circulation in the pelvic area and relieving tension in the spinal column.
This can be achieved by performing special gymnastics for beginners, the first lessons of which can be obtained at a fitness center from experienced instructors, or you can immediately start practicing at home (fortunately, photos and videos of all useful exercises can be easily found on the Internet).
What tips should you not neglect when starting to stretch at home, in the gym or at the stadium?
- The main thing is to warm up! You can’t start straining “cold” muscles. The best option is light cardio and gymnastic exercises for joints for 10–15
- "Hurry up slowly"! This catchphrase suits our task perfectly. Sudden movements when stretching are contraindicated - but slow and smooth movements, on the contrary, ideally help strengthen the muscles and make the ligaments elastic.
- Don't break the technique! Otherwise, pain and even injury will begin to haunt you, and the effect of the exercises will be much lower than you would like.
- Don't make classes a competition! Your workouts are for you, not for spectators. There is no need to try to get ahead of someone or prove something to someone.
- Exercise regularly! Like mum - three times a week. And combine exercise with proper nutrition, light jogging, cycling, swimming or any other form of light cardio. If you add moderate power loads to this, the result will not be long in coming!
Remember one more important thing - ANY person can do stretching (except perhaps those for whom it is contraindicated due to serious disorders of the body). The main thing is to increase the load gradually and do it with pleasure!
When is the best time to stretch?
In principle, you can perform the exercises almost anywhere and at any time. And not only in an apartment, park or on the beach - but even while waiting for a tram or stuck in your own car in a traffic jam. If only I had the opportunity and some time!
Of course, some moments and places are more convenient for this, and experts recommend:
- give preference to the morning hours, before leaving for work;
- do exercises during breaks during the working day;
- periodically, approximately once every few hours, subject to a sedentary lifestyle;
- when you feel muscle numbness;
- just like that if you are sitting, reading or watching TV anyway.
Bridge
This asana is ideal for people leading a sedentary lifestyle. The lower back is strengthened, heaviness is removed from the legs, and the thyroid gland is stimulated.
The exercise is performed as follows:
- You need to lie on your back.
- The knees are bent and the feet are at shoulder level.
- The arms are extended along the body, and the fingers touch the heels.
- While resting your feet on the floor, you should, while inhaling, raise your hips up and round your spine.
- The legs and buttocks tense to lift the hip upward as much as possible.
There are many more different poses, but experts recommend starting to practice yoga using the exercises described above.
Three Types of Stretches to Develop Flexibility
There are different types of stretch marks - and each of them has its own purpose.
- Passive stretching. The slowest type, involving complete control over the muscles. To do this, the application of force must be long-term and external - that is, provided by a simulator, an exercise partner, or some kind of load. Its goal is to stretch the ligaments and muscle fibers as much as possible, but with virtually no pain.
- Active stretching. With it, the force is achieved through its own movement. At the same time, the muscles contract more actively, and the tension is at the limit of the athlete’s capabilities.
- Ballistic stretch. Ballistics is aimed at movements with acceleration, and therefore requires experience and extreme attention (otherwise you can tear muscle fibers and damage joints). However, it is also necessary, since the types of loads on the muscles should not only be static.
Content
- 1 All about stretching
- 2 Why and when to do stretching 2.1 Muscle lengthening
- 2.2 Relieving muscle tension
- 2.3 Prevention of injury
- 2.4 The key to success in stretching
