The good extension gives to the body grace and reduces risk of developing of injuries. Practically each person can achieve impressive results if daily trains.
Set of exercises for the extension of legs. Repeat each exercise 7-10 times, being late in the extreme point on 20-30 sec. The first: get up, having placed legs most widely. Feet at the same time have to be perpendicular to the line of shoulders. Do squats as follows. Lower the basin down, be late and rise. Over time sinews and joints will be developed and will allow to put legs more and more widely. The second: Put 1 leg forward, another – back. Squat in such situation, seeking to take away the back foot as it is possible further. The third: put legs on width of shoulders. Bend them in knees, reduce in the place, then part in the parties.
Mobile joints and flexible muscles in the field of the basin are excellent prevention of gynecologic diseases.
The fourth: put feet nearby, bend legs in knees. Make movements by knees in different directions. The fifth: bend one leg in the knee and last towards the person. The back at the same time remains to the straight line. Help yourself hands. Repeat with other leg. The sixth: raise the leg above the ground and rotate foot in different directions. Change the leg. The seventh: take the leg bent in the knee and attract it to the breast. The eighth: carry out swings straight legs in the parties, back and forth. The ideal result for which it is worth striving – the leg touches the shoulder at side rise and the heads at the forward swing. The ninth: bendings forward in the sitting position. You seek to lay down the case on the extended legs, be late for half-minute.
It is possible to see significant results of the work in 1-1.5 months of regular trainings. Not to be traumatized, start performance of difficult exercises in the last turn when muscles are already warmed.
Set of exercises on the backbone extension. The first: make circular motions by the basin. Range is wider. Make 10 movements in each party. The second: do bendings by the building in the parties, back and forth. On 10 times on each direction. The third: reach hands for the earth from the standing position. Don't bend knees. You seek to touch the floor by palms. Be late in the final point for half-minute. The fourth: make bending back and grab hands heels. In process of improvement of your extension try to touch by the head of legs, and after to nestle on them the back at all. The fifth: execute the bridge from the prone position. Try to rise as above over the floor is possible. You learn to do the bridge of the standing position only with the safeguarding.
It is desirable to carry out the extension before each serious exercise stress. Thus you will reduce risk of traumatizing.
The sixth: lay down on the floor, raise straight legs and throw them for the head. Knees have to touch the head as a result. Help yourself hands if it is necessary. Be late in the extreme position for several seconds. The seventh: lay down on the stomach and rise from this situation on straight arms. Look back to the right, then on the left. The your extension is better, the closer you will manage to be unbent to legs. Legs at the same time remain motionless. Repeat this movement of 5 times. The eighth: lay down on the floor. Hands for the head, raise legs and the head at the same time. Try to bring together them as much as possible. If it is too heavy, undertake anklebones hands. Repeat 5 times. The set of exercises for the extension of shoulder joints. The first: make swings straight arms on wide range. Make 10 circles in each party. The second: raise one hand, and another push it for the head below than the elbow. Be late in the extreme position on 20 sec. The third: extend one hand before yourself, and another press it to the thorax. The outstretched arm remains all the time of the straight line. Be late on 20 sec. The fourth: link wrist lock grips behind the back and make ryvkovy movements of 10 times up. Then repeat this movement with the inclined case.