An opportunity to stretch out – the certificate of magnificent sportswear and good extension. The question how to learn to stretch out is set not only by athletes, but also those who want to approach them in the physical shape.
On what twine it is easier to sit down?
Abilities to an extension and twine at all people are individual, they depend on already available flexibility of muscles and joints and also on a physical reserve which the organism has. It is easier for someone to sit down on a longitudinal twine, to someone – on cross, but there are factors which facilitate this task:
- the age – than is more senior than people, especially his muscles and joints are enslaved, and the more difficult to it to stretch out;
- natural data – people of various constitutions, with the unequal content of elastin and collagen in muscles stretch differently (it is considered that it is much easier for women to stretch out since their body is more flexible);
- physical training – the is more sports than people, the muscles will stretch easier (the lack of trainings within half a year does of the former athlete of the person with usual inclinations).
How it is correct to stretch that without injuries to stretch out?
It is impossible to stretch out without necessary elasticity of muscles and ligaments. To achieve flexibility to stretch out, it is possible, carrying out exercises on an extension. But before starting the main part of occupations, the intensive warm-up warming muscles which cannot be neglected is necessary – it can lead to a trauma. The main symptom of a trauma – an acute pain if it appeared, it is necessary to stop a training, to put ice to the injured muscle and to see a doctor.
Exercises to stretch out:
- Warm-up – running on the spot, moves hands and legs, rotations, inclinations (5-10 minutes).
- To sit down with the shifted legs extended forward, to reach hands to a foot and to try to lay down a stomach on knees, to hold the provision of 15-30 seconds.
- Sitting to move apart legs as much as possible, to bend down alternately to each leg and to the center between them, being fixed for 15-30 seconds.
- From a standing position, legs together to reach palms a floor, to record situation for 15-30 seconds.
- To fall by one knee, to extend the second leg before itself, to bend to the straightened leg, trying to lay down on it.
How to stretch out step by step:
- the first stage – improvement of the general physical training without which it is impossible to stretch out;
- the second stage – an extension plus additional exercises for a back, a press and hands (push-ups, raising of a trunk);
- the third stage – should be added attempt to stretch out to daily trainings.
How for short term to stretch out?
Having set as itself the purpose to master on a twine, the person begins to stretch strongly muscles, often neglecting safety rules and being injured. It is necessary to know that to the unexercised person to stretch out in a week and even in a month it is unreal. In the presence of good physical training 4-6 weeks that this desire became a reality are required, the unsportsmanlike person will be able to stretch out after 3-6 months of the strengthened regular trainings.
To accelerate process of an extension, trainers advise to correct food and to place emphasis on low-fat proteinaceous products which daily there have to be not less than 2.5 g on kilogram of mass of the person. The proteinaceous diet improves elasticity of muscles and their ability to restoration that helps to stretch out quicker. Products with gelatin – jelly, jellies, jellies help to improve a condition of joints.
In the course of the trainings it is not necessary to hurry and force events, it is necessary to listen to the organism and its feelings. And even so far the twine remains only a dream, the body will please the athlete growing at force and flexibility.
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