To learn to stretch out at all not so difficult as can seem. The major role is played here by regularity of the extension and your patience. The special series of exercises on flexibility will allow you to stretch out as soon as possible.
It is required to you
- patience
Instruction
1. Before beginning to do any stretching exercises, it is necessary to be warmed properly that sheaves became more flexible and obedient. 10-15 minutes of the general warm-up (squats, jumps, swings hands legs) will be quite enough.
2. Sit down on the floor, part straight legs in the parties so that the right angle turned out. Serially do deep bendings to both legs. Control knees, don't allow them to be bent. Try to bend down more deeply, but not at the expense of tension, and due to relaxation of muscles. Deeply you breathe.
3. Sit down on the floor, part straight legs as it is possible more widely. Keeping the direct back, do bendings forward. At first bend for 4-5 seconds, gradually be late up to 30-40 seconds. The most important is not to bend the back. Bend not so deeply better, but it is correct.
4. Get up on the right knee, the emphasis - on the left leg. Try to take away the right leg as it is possible further back. With other leg repeat the same.
5. Lay down on the back and part straight legs as it is possible more widely. Do spring movements, gradually stretching inguinal muscles. Detain legs in the divorced provision from 5 to 15 seconds (all gradually).
6. Sit down on the floor, legs in the provision ""butterflies"" (the foot to the foot). Try to part knees as it is possible more widely, to press to the floor. Be late for 10-15 seconds in such situation.
7. The week of regular trainings later it is possible to try to sit down on the forward split. One leg ahead, another behind. The support on hands, they insure you. The main thing to work accurately, without abrupt movements. If you feel that flexibility meanwhile insufficiently - continue to practice the previous exercises. Good luck!