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DOI 10.24411/2500-0365-2020-15320
GYMNASTICS, STRETCHING AND PILATES SYSTEM: EFFECTIVE FLEXIBILITY DEVELOPMENT SYSTEMS
V. D. Ivanov
Chelyabinsk State University, Chelyabinsk, Russia
The importance of gymnastics, stretching and the pilates system in the development of flexibility and a healthy lifestyle of students are discussed in the article. The beneficial impact of gymnastics, stretching and the Pilates system on the functional state of the body is shown. A good stretch suspends the muscles loss. It is good for the health and muscle tone of a person. Therefore, the development of the flexibility is extremely beneficial for the body.
Keywords: flexibility, stretching, gymnastics, Pilates, healthy lifestyle, fitness.
The modern pace of life is characterized by high emotional stress in combination with low level of physical activity, which threatens our health, and as a result, our happiness. Without proper care of your body, it is impossible to feel good. We experience overload and fatigue mainly due to improper posture, muscle imbalance, and improper breathing. Many people do not even suspect that specially selected physical exercises can become a remedy relieving tension, improving mood. Modern studies have shown that physical activity is directly related to chemical processes in the brain that affect the emotional state [4].
The problem of forming a healthy lifestyle at the present stage is a priority. Theorists and practitioners are interested in the general fundamentals of a healthy lifestyle, health improving technologies, clarifying the role of physical culture in the life of the younger generation, and many other issues. A healthy lifestyle in the broad sense includes such components as physical, psychological, theoretical and methodological settings, modern health technologies, external and internal interactions and mutual influences of a person as a system, temporary historical and cultural space, and the environment [7].
"The father of medicine», the famous Greek healer, doctor and philosopher Hippocrates asserted: «Gymnastics, physical exercises, walking should firmly enter the everyday life of everyone who wants to maintain working capacity, health, and a full and joyful life» [9].
In the process of organisation of physical education classes with students of university, various forms, means and methods of physical education are applied, which correspond to the approximate curriculum in the discipline «Physical Culture» for higher education institutions. The Department of Physical Culture has an ability to introduce into the discipline
«Physical Culture» those programs which means and forms correspond to the material resources of the educational institution. Physical education in the Higher Education Institution is considered as the basic part of overall culture, carries a huge potential for the formation of a comprehensively developed personality, and is reflected in many educational and methodological studies. One of the primary tasks is to form a healthy lifestyle and stable healthy habits of students, as well as a conscious attitude to themselves and their own health, physical fitness, which should be implemented through new approaches in the system of physical education in the higher education institution [8].
The purpose of the theoretical study was to consider the possibility of using gymnastics, stretching and the pilates in higher education institutions to form a healthy lifestyle and strengthen students' health in the educational process.
Research methods: the study of scientific and methodological literature on this issue, introduction of these training systems to the practice by teachers of physical education in practical exercises and in a theoretical course.
The practical manifestation of fitness technologies in the physical education system, in general, and in the fitness industry system, in particular, are various fitness programs. This is a form of motor activity, which has a health-improving orientation, the main purpose of which is to introduce a healthy lifestyle to the clients of fitness clubs[3].
Acquaintance with the gymnastics of each child begins from birth. Breast children do gymnastics with the help of specialists from among medical workers. Parents read fairy tales to their kids, short stories and poems about sports; in pre-school institutions, sports minutes are obligatory; schools, colleges, gymnasiums also do not disregard physical
education and sports. There is no need to talk about higher education institutions — sports are promoted everywhere, and training in physical education and elective disciplines in physical education and sports are obligatory [9].
Each individual, unfortunately, has a characteristic feature: he is aging, his muscles weaken, bones become brittle, problems with intra-articular fluid manifest themselves more often. Immunity will not stay as strong as it used to be in youth throuthout your life. In order to «stay fit» for as long as possible, not to struggle with daily arising pains in various parts of your body, you need at least to preserve an active lifestyle [9].
Most people know the basic principles of how the human body functioning. It is considered to be natural to have deep knowledge in the humanities and exact sciences, but there is hardly many people who try to understand how their body is structured and how it functions. The human body is by no means a different world, which is to be understood only by doctors. Each person should know how this perfect mechanism works, due to which we can move and live full life.
The benefits of various exercise are obvious. But where to start? Do I need to do stretching? After a training or before it? Experts of the American College of Sports Medicine insist that stretching is a very useful thing. Regular exercise and stretching play a significant role in maintaining joint mobility, and help to maintain flexibility and prevent muscles coarsening during aging. Studies show that constant, systematic stretching exercises can prevent or relieve chronic pain [10].
Flexibility is one of the physical abilities of a person; it is necessary for performing movements with a large and maximum amplitude. Lack of mobility affects the quality of strength, speed of reaction and general movements, endurance, so flexibility should be developed systematically from childhood. The term «flexibility» should be distinguished as general mobility in all the joints of the body. As for individual joints, it is appropriate to use the term «mobility», for example, «mobility in the shoulder joints». It is generally accepted that flexibility is a morphofunc-tional feature of the human musculoskeletal system.
There are an active and a passive forms of flexibility. As for the active flexibility, it can be shown independently, due to muscle efforts, while passive flexibility can be shown only due to some external influences, for example, by means of special weights. There are many different exercises for developing flexibility that are to be performed with maximum
amplitude. Such exercises are also called stretching exercises [6].
The term «stretching» is a form of fitness, which is a set of exercises that help stretch the muscles and ligaments of the body. Stretching is an integral part of a healthy youth lifestyle. Stretching is not a separate sport, but plays a very important role in it. Stretching is a part of the students' daily training program, which helps to avoid traumatic events, gain muscles tone and keep fit. If we talk about the benefits of stretching, then everything is quite simple. For example, stretching allows you to keep the blood flowing, so that internal organs are saturated with oxygen, and practically avoid such phenomena as swelling and inflammation of the tissues [2].
Stretching of the ligament and muscular system favorably affects a person's mental activity. This form of training affects person's organism so that the mood improves, sleep becomes deeper, mental stress and irritation get relieved. Many authors state that people who are doing stretching daily live on average 10 years longer than people who avoid doing it.
Stretching, like all fitness disciplines, is primarily aimed at normalizing the body's work, as well as body fitness enhancement and rehabilitation after diseases and injuries. It is known that stretching leads to an improvement in the circulatory system, as it helps to move tissue liquid throughout the body. Thus, it facilitates oxygen transmission by hemoglobin, which saturates with it every cell of the body. This process contributes to the burning of body fat. Burnt fat cells transform into muscle mass [7].
Stretching is a kind of health gymnastics, which is aimed at acquiring and developing flexibility and mobility in the joints and spine, as well as elasticity and relaxation of muscles, ligaments and tendons of the whole body [5].
Stretching has a restorative, healing effect, increases physical performance, enhances blood circulation and joint mobility, strengthens ligaments, improves the functions of the cardiovascular, respiratory, digestive systems, and develops the body's resistance to diseases. Each human organ clearly performs its functions. For the normal functioning of the body as a system, a physical load is required, and in the case of an illness, it is strictly dosed.
Stretching has a positive effect on the body of students, increases muscle tone, increases the metabolic rate. This type of exercise stimulates the activity of the cardiovascular system. Thanks to this, blood circulates better through the capillaries, which intensifies the nutrition of cells and body tissues, accelerates the detoxi-cation. These processes increase the body's ability to
resist adverse factors [5]. It is especially important to note that the use of stretching perfectly forms posture. This is of great importance for people who lead a sedentary lifestyle. To maintain and improve health, it is necessary to develop a certain set of exercises that will train all the muscles of the body [5].
In terms of training students-athletes, flexibility is also important, especially for preventing injuries. In basketball, the advantage of flexibility is quite obvious: basketball players with well-developed flexibility have great potential for sports development. Flexibility makes the athlete faster and more mobile, increases the amplitude of movements, which allows the basketball player to be productive in the team. Increasing the level of flexibility also helps to reduce the chances of getting a strain or rupture of muscle tissue in sports activities [1].
Power stretch, by Julio Papi, which was presented at European fitness conventions in 2001, received recognition: it was named the best fitness program of the year and was awarded a gold prize. Since 2003, Power Stretch techniques have been taught at the prestigious Kenneth Cooper Institute in Dallas. The Power Stretch program is noteworthy in that it is based on three main components: Stretch, Stretch & Strength, Stretch & Balance in combination with proper breathing. This is a stabilizing workout, very individual in nature and, at the same time, it has features of dance, yoga or pilates. The main goal of this technique is to create the correct idea of what an effective set of exercises should be. Through simple, easy-to-remember exercises, the maximum effect is achieved: flexibility is improved, muscle strength is increased and a sense of balance develops [3].
The relation of pilates to a healthy lifestyle echoes the postulates developed in ancient Greece and Rome. The antique concept of health, set forth by Plato and the Stoics, boils down to several postulates:
— health is interpreted as harmony and proportionality, the optimal ratio of body and soul components in human nature;
— it is important to steadily follow our own nature and the general nature of things;
— a healthy life is based on the guidance of the mind;
— the basic spiritual qualities of a healthy person — sanity and self-control, due to which a person can endure hardships and disasters, do not depend on external influences and benefits.
— turning to yourself is a necessary condition for a healthy lifestyle [4].
The pilates system includes exercises to strengthen the muscles and spine. All exercises are done slowly,
smoothly, they require full concentration and control over the technique of their implementation. The load is primarily aimed at deeply located, medium-sized, weaker muscle groups that serve to maintain proper posture. Pilates training includes stretching, strength training and proper breathing control. Pilates exercises strengthen muscles, improve balance and coordination, and help manage stress. Pilates exercises are safe and suitable for all ages. Pilates develops strength, endurance, flexibility, agility [4].
The flexibility of your body can only be achieved through hard work and patience, since muscle strain is associated with pain. An important role in the formation and development of human flexibility is also played by hereditary qualities associated with the elasticity of the ligaments and muscle tone, so some athletes succeed without much effort, while others feel discomfort, pain and even torment. Exercises for the development of ligament elasticity and flexibility can be performed in both static and dynamic, and ballistic mode. Insufficient muscle warming is the main cause of muscle injuries when performing exercises with large amplitudes. When performing flexibility exercises, it is necessary to achieve the maximum amplitude of motion in this task. However, exercises are effective only when the maximum amplitude is achieved without pain [10].
Thus, the development of flexibility in the context of a healthy lifestyle is of great importance, has a positive effect on the health of the body, in general, increased performance, further developed qualities such as endurance, willpower, discipline. Elements of gymnastics, stretching, and the Pilates system are quite widely used by physical education teachers in higher education institutions both in theoretical and practical classes, in the training of student athletes.
References
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Поступила в редакцию 10 января 2020 г.
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Для цитирования: Ivanov, V. D. Gymnastics, stretching and pilates system: effective flexibility development systems / V. D. Ivanov // Физическая культура. Спорт. Туризм. Двигательная рекреация. — 2020. — Т. 5, № 3. — С. 115—119.
About the author
Ivanov Valentin Dmitrievich — Ph.D. Pedagogy, Associate Professor of Physical Education and Sports, Chelyabinsk State University, Chelyabinsk, Russia. vdy-55@mail.ru
PHYSICAL CULTURE. SPORT. TOURISM. MOTOR RECREATION
2020, vol. 5, no. 3, pp. 115—119.
Гимнастика, стречинг и система пилатес: эффективные системы развития гибкости
В. Д. Иванов
Челябинский государственный университет, Челябинск, Россия. vdy-55@mail.ru
В статье рассмотрено значение гимнастики, стречинга и системы пилатес в развитии гибкости и формировании здорового образа жизни студентов. Показано благоприятное влияние гимнастики, стречинга и системы пилатес на функциональное состояние организма. Хорошая растяжка приостанавливает старение мышц, благоприятно сказывается на здоровье и тонусе человека. Поэтому развивать гибкость тела крайне полезно для организма.
Ключевые слова: гибкость, растяжка, стретчинг, пилатес, здоровый образ жизни, фитнес.
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