How to make extension in house conditions

The extension is important part of any training. So power and aerobic loadings without due extension will lead to strong reduction of muscles and training will become sluggish and slow. In dances, east practicians the extension is also necessary as it develops at engaged flexibility. The extension is recommended to be done during each training or as independent occupation not less than 3 times a week.

Instruction

1. Get up directly, lower hands along body. On breath transfer body weight to the left leg, bend the right leg in knee, take foot palm of the right hand. Cramp knees together, attract heel of the right leg to buttock. You hold pose within 1 minute. With breath release foot of the right leg and return to starting position. Repeat exercise on the left leg.
2. Get up directly, legs at shoulder length, lower hands along body. With exhalation transfer body weight to the right leg, completely sit down on it, all right foot arrange on floor. Extend the left leg aside, lift sock precisely up and on yourself. Link hands in lock and extend before yourself. Be late in pose for 1 – 2 minutes. With breath return to starting position. Repeat exercise on other leg.
3. Sit down on floor, extend legs before yourself, raise hands over the head. With exhalation lower upper body to legs. Last breast down, you hold back directly. Be late in pose for 2 minutes. With exhalation lower hands on floor, relax back and round. In 1 minute straighten back, raise hands over the head and on breath return to starting position.
4. Sit down directly, part legs in the parties, put hands before yourself. With exhalation lower upper body to floor, you hold back directly, forward last breast. Pose detain for 2 minutes. On breath become straight.
5. Get up directly, lower hands along body. With exhalation make attack the right leg forward, put palms on floor about leg. Delay the left leg as much as possible back, raise hands over the head up. You hold pose within 1 minute. With exhalation put palms about the right foot, then transfer the right leg to left, and, crossing hands to legs, gradually rise. Repeat exercise on other leg.