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Stretching

Stretching is a popular form of aerobics, aimed primarily at stretching the muscles in the body, thereby increasing flexibility and elasticity. It can be an independent training routine on its own, or a set of additional exercises after a more specific training.

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Stretching

Benefits of Stretching

Stretching, as the name implies, involves stretching muscles at rest. This means that certain muscle groups are brought into their extended position, keep it for some time, and then relax them. The goal of static exercise is to cool, “calm”, and relax the body after exercise, and therefore to allow faster muscle regeneration and prevent soreness. In addition, proper muscle stretching is capable of protecting against sprains and ligament ruptures.

Stretching exercises are divided into two types:

  • Passive. Performing stretching exercises to the limit, while maintaining the extended position for a certain period of time.
  • Active. Stretching the muscles and fixing them in their extended position. This is done by using the tension of opposing muscles that are active in a particular exercise.

The workout lasts about 15-20 minutes. During this time, 5-8 exercises are performed in series of 10 repetitions, with a smooth transition from one to another. The main principle of any stretching exercise is to tense individual muscles for 15-30 seconds, and take short breaks with a relaxation period of about 2-5 seconds.

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Trainers
Nadezhda Koshel

Winner of the All-Ukrainian CrossFit competition.

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Alina Harchuk

5 years of experience as a coach in Bodybuilding, TRX, CrossFit, Functional, Stretching

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Dasha Golovach

Certified fitness trainer with 9 years of experience.

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Timetable
Stretching workouts
Timetable
Benefits

The PM Fight Academy offers both group and individual stretching classes.

Benefits

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Benefits of stretching

Stretching workouts at the PM Fight Academy are conducted by experienced trainers who will help you learn the set of muscle stretching exercises, and help you avoid common beginner mistakes. Some benefits of practicing stretching at the PM Fight Academy include:

  1. Increases body flexibility. The right stretching exercises will help you not only perform everyday activities with relative ease, but also to avoid problems with the musculoskeletal system and joint diseases.
  2. Improves overall fitness. Doing dynamic stretches before physical activity helps to prepare muscles for active work, and reduces the risk of dislocation or sprains, increases blood flow to the muscles, and helps to maintain muscle tone.
  3. Aligns posture. Muscle imbalances can lead to poor posture. The combination of stretching and flexing certain muscle groups can reduce musculoskeletal pain, and help to align the spine and promote a correct posture.
  4. Relieves tension. Muscles tend to tense in response to physical and emotional stress, so everyday situations often provoke muscle tension. This can translate into night cramps and soreness. Stretching helps to relax muscles and release tension in the neck, shoulders, and lower back.
  5. Helps to calm down. Stretching classes are conducted in a highly relaxed manner. This means that because of their calming effects, they can be compared to yoga or meditation.

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