The extension allows to eliminate the imbalance of development of various groups of muscles and to avoid possible injuries at trainings. It is recommended to carry out the special set of exercises before the beginning and at the end of each occupation.
Instruction
1. At the extension work with all joints and muscles. Pay attention to back muscles, shoulders, the breast, groups of muscles of the back and front part of hips, the waist, buttocks and the hip joint. Develop wrists, hands, the neck, shins of legs.
2. Perform exercises, giving to each group of muscles for 12-15 seconds. Gradually increase time for the extension up to 1-2 minutes.
3. Perform exercises smoothly, without breakthroughs. Thus you will reduce risk of getting injured. Try to experience tension in joints and muscles. At the extension you monitor breath. It has to be quiet and uniform.
4. For performance of the extension on the popliteal sinew receive the home position. Sit down on the chair or the edge of the sofa. Extend legs before yourself. Slowly incline the case of the body forward, having extended hands. Try to reach socks. Be late in the final point within 10-12 seconds. Accurately return to the home position.
5. When performing the following extension get up directly. Raise one leg to the breast, having bent it in knees. When performing this exercise try to keep balance as much as possible. Clasp the leg with hands and press to the thorax. Be recorded in this situation within 10-15 seconds. Repeat exercise on other leg.
6. Get up directly. Take the wide step back the right leg, without bending it in the knee. Make gradual bending all case of the body forward. Feel stretching of the femoral muscle. Repeat exercise on other leg, being late in the final point within 10-15 seconds.
7. To stretch gastrocnemius muscles, get up directly. Rest hands against the wall. Put one leg a little back, another forward. When performing exercise you watch that the back remained the straight line. Slowly transfer body weight to the back foot. Feel caviar tension. Repeat the movement, having changed legs.