To be flexible and mark good extension, with ease also in lotus pose quite large number of women dreams to stretch out. Unfortunately, not all had opportunity in the childhood to do choreography or gymnastics, but you should not despair and consider the chances equal to zero. Everyone can develop good extension, to know the main thing how it is correct to do it to receive desirable result, but not injured muscles.
It is required to you
- Room, rug
Instruction
- Warming up of muscles. This procedure is integral as helps to prepare body muscles for the subsequent physical activities and protects them from stretchings. For this purpose it is necessary to resemble within 2-3 minutes on the place, swinging hands forward and back.
- Extension of ankle. For this purpose it is necessary to rest forearms against wall and to lean forehead against the back surface of hands. The left leg bent in knee has to be moved to support forward, and right to remain behind, creating necessary emphasis. The leg has to remain straight line, and foot firmly pressed to floor. It needs to be directed forward or it is possible to develop slightly inside. Without changing situation foot, advance basin to feeling of extension of gastrocnemius muscles. This pose needs to be recorded for 10 seconds, then to move ahead a little more and again to be late in similar situation for 10 seconds. The same exercise needs to be repeated with other leg. The main thing not to be overstrained and avoid pain.
- Extension groin muscles in sitting position. For performance of this exercise you will need to sit down on floor, to connect foot of legs and to clasp them with palms. As it is possible having attracted legs to itself stronger, begin to bend smoothly forward, the feeling of extension in groin will not appear yet. This situation needs to be recorded for 10-15 seconds. Shoulders, neck and the lower jaw have to be relaxed. To help itself to keep balance and to regulate extent of pressing muscles, you can rest elbows against outer side of shins. Each inclination has to be followed by exhalation, and breath has to be rhythmical. Movements should not bring pain. It is impossible to do sharp and ryvkovy inclinations.
- Extension of gastrocnemius muscles. For extension of these muscles there is large number of exercises. First of all, it is various inclinations at different position of legs. You need to sit down on floor and to cramp legs together, smooth movements, keeping breath rhythm, to do inclinations to knees. Try to fix this situation for 10-15 seconds before making new approach. You have to try to lay down all over on legs, having clasped them. Also this set of exercises serial inclinations to divorced legs and enter the middle, try to lay down the body on floor, having extended hands as it is possible further.