If you sometime played sports or at least tried to do it, then you anyway faced such concept as an extension of muscles. The extension is an integral part of any kind of sport. If you, for example, decided to load your muscles of legs, previously without having stretched them, you not only reduce effectiveness of occupation, but also risk to put yourself a trauma. But even if you do not play sports, for maintenance of health it will be useful for you to know how to make an extension of legs. In this article we will consider a complex of the main exercises for an extension of legs.
How it is correct to do an extension of legs?
- Extension of a groin, internal part of hips
Sit down on a rug, a foot of legs press to each other. Palms undertake for a foot. Neck and shoulders direct. Begin the smooth movement from hips down to a floor. Stop on that point when you feel severe, but painless stretching. You are in this point of 50-60 seconds. Smoothly return to a starting position.
- Extension of a back surface of hips
Sit down on a rug, bend the left leg, right straighten before yourself. The foot of the left leg has to touch an internal hip of the right leg. Undertake hands a shin of the extended leg and begin to bend slowly you will not feel good painless stretching yet. Remain in this provision of at least 50-60 seconds and come back to a starting position. Repeat the same for other leg.
You remember, any exercise presented here will be an effective extension of legs only in case your movements are slow and equal, without breakthroughs and sharp movements.
- Extension of the top part of muscles of a leg
Sit down on a rug, bend the left leg so that the heel was near outer side of a hip. Bend the right leg in a knee, the foot of the right leg has to be near inside of a hip of the left leg. Get hands back and rest palms against a floor. Slowly fall to soft stretching of the upper muscles of the left leg back. Remain in a stretching point about a minute and slowly rise in a starting position.
The correct extension of legs also obliges you to monitor breath. In the stretching point, maximum for you, you do an exhalation. Do not hold the breath, you breathe exactly and rhythmically.
- Extension of popliteal sinews
Lay down on a back, bend legs in knees. Raise one legs, undertake hands a hip and begin to pull slowly a leg on yourself. The leg has to be slightly bent in a knee. Repeat exercise for other leg.
One more nuance - exercises for an extension of muscles of legs will be the most productive if you begin occupations after ""warming up"" of all organism. For example, you can spend 5 minutes on the exercise bike and after that begin an extension.
- Extension with attack of one leg forward
One knee fall by a floor, having extended a leg back. The second knee you will expose forward at an angle 90 degrees. Put hands on the leg which is in front and begin slow rhythmical inclinations forward until you feel stretching more faithful to a part of a leg. Repeat the same for other leg.
- Extension for calves
Kneel also on hands in a pose of ""doggie"". You will expose one leg at an angle of 90 degrees forward, put on it hands and slowly you press down and forward. You will feel soft stretching of gastrocnemius muscles. Repeat exercise for other leg.
All exercises above here for an extension of legs should not cause in you a severe or acute pain in muscles or sinews. If pain developed, weaken pressure or reduce an inclination - it is impossible to stretch muscles through pain at all. As to make an ideal extension of legs from the first at you it will not turn out, for this purpose it is regularly necessary to train. Try not to hurry - better slowly, systematically and qualitatively carry out each exercise for an extension of muscles of your legs.
The main thing, there has to be desire to work on the body, and the result will not keep itself waiting long!
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