The first type can be used as a warm-up exercise, but it will not give effect to increase range of motion of muscles. It is important not to overdo it in spurts, so as not to get injured.
The most common type of stretching - static. That is slowly driven arm maximally stretched position and retained therein from 10 to 60 seconds. The tension in the muscle at the same time should be moderate, as excessive reduction causes the opposite effect. Better load increased by lengthening the retention time in the extended position.
The most effective way - is stretching, alternating with the reduction. Procedure to follow is: you need to take a static stretched position, then minimize stretch the muscles without moving, then loosen it and pull with greater amplitude. Ideally, if you do this will help partner. But here it is very important that the partner was quite experienced and well felt limit your ability to avoid injuries.
When stretching, it is important to follow some rules. Pull muscles very carefully and preferably preheated on a treadmill. That is the correct circuit training with the main power load: 5 minutes running, light stretching, power complex, full stretch all muscle groups of workers.
In the process of stretching should not be a strong discomfort and pain. Pay close attention to your breathing, do not hold it, let the muscles get enough oxygen. Breathe in the starting position and exhale during the stretch, full breath - in the final phase. Consciously Focus on muscle group you are working with at the moment. Come out of the stretched state as slowly and carefully as you enter into it.