Stretching exercises it is possible by the right to call the integral part of any training as the insufficient flexibility of the body can lead to various injuries of joints and muscles during sports activities. Regular performance of stretching exercises will help you to achieve desirable results and flexibility.
It is required to you
- - chair;
- - rug.
Instruction
1. Before starting performance of the set of exercises on the extension, be properly warmed, otherwise there is the danger to be traumatized. It will be difficult for you to perform exercises if you weren't warmed. Devote ten-fifteen minutes to warm-up on the exercise bike or the racetrack. Do arms swings and legs, jump and squat, blood in veins will run more intensively.
2. Put before yourself the chair and put the leg on its back (if your flexibility doesn't allow to raise highly the leg, will put it on the seat). Holding the back directly, bend forward as it is possible further, knees have to be straightened. Record this pose for ten seconds, receive the initial position. Repeat exercise with the second leg. Over time it will be possible to increase instep height. It is the excellent extension for the waist and popliteal sinews.
3. Lay the gymnastic rug on the floor and lay down. Bend the left leg in the knee and tighten hands to the breast and to the right. Do the same and with the second leg. Then tighten two knees to the breast and be rolled back so that knees touched the forehead. You don't hurry, otherwise there is the risk to injure the neck. The week later after daily trainings you will be able already to touch by floor knees on both sides from the head. This type of exercise stretches the backbone and develops ligaments of hips.
4. Sit down on the chair and straighten the back, legs are bent in knees, knees are shifted. Without tearing off buttocks from the seat and legs from the floor, turn the torso back and try to grab both hands the chair back. The turn has to be strong, record the pose for ten seconds. Then turn the torso in the opposite direction. Be not overzealous, accustom the muscles to this exercise gradually and slowly. It is the excellent extension for muscles of the back, shoulders, the neck and the backbone.
5. You hold the torso exactly with the straightened back, the right leg step far ahead. The left leg at the same time has to remain the straight line (as far as it is possible). Sit down, without changing position of the torso, the left knee has to approach the floor or concern it. Record the pose for several seconds and receive the initial position, repeat exercise with the opposite leg. It is the excellent extension for pelvic area and legs. Gradually increase step length, thus you will increase the flexibility.
6. In most stretched pose be late at least ten seconds, otherwise this extension doesn't make sense at all. The ideal option is to hold the position full minute. During exercises you breathe deeply, don't hold the breath. During the extension you have to feel the certain discomfort, but, not pain at all, it is already sign that you went too far (in this case there can be the trauma).