Power trainings can lead to pumping of muscles. Most often legs suffer from the similar phenomenon. The extension will help to recover muscles. Carry out it daily and after the trainings you will get rid of painful feelings and will create the beautiful relief of muscles of legs.
Often the people beginning fitness classes seek to make up for lost time time and as it is possible to pump up atrophied muscles quicker. From the very first training at the same time it is necessary to carry out the extension.
Stretching exercises of the back surface of hips
Get up directly, feet arrange the row, lower hands along the body. With the exhalation incline the case to hips, place palms on shins, the breast last forward. Feel how calves and muscles of hips last. You hold such situation within the minute, you breathe quietly. With the breath, having rounded the back, slowly lift the case.
During exercise performance you hold knees completely straightened.
Stand directly, part legs widely. With the exhalation bend to hips. Be developed by the case to the right leg, last the breast as it is possible closer to it. Don't hold the breath. In 20 seconds be developed by the case to the left hip and stretch forward. Further return the case to the center, lower palms on the floor. Making a start hands from the floor, reach the breast even closer for hips. On the breath slowly become straight. Exercise quickly will help to get rid of muscular pain.
Stretching exercises of the front surface of hips
Approach the wall, lower the right palm on its surface, transfer body weight to the right leg, bend the left knee, the hand of the same name undertake foot. Connect knees, pull the left heel as it is possible closer to the buttock. In such situation stand 1 minute. Then execute the extension on the right leg. Kneel, hips at the same time part 40 - 50 cm on distance, lower hands along the body. Slowly sit down buttocks between heels. You sit in such situation 1 minute. If you feel in such pose comfortably, carefully incline the case back and fall the back by the floor. You hold situation 20 seconds. With the breath slowly rise, and then kneel. This exercise won't allow to pump over legs at intensive trainings, and also promotes fast reduction of excessive muscle bulk.
If after exercise you are hurt by the waist, lay down on the back and to have a rest 3 - 4 minutes.
Stretching exercises of the internal surface of hips
Sit down, part legs most widely, direct socks to yourself. With the exhalation incline the case forward, lower palms on the floor. You hold situation not less than one minute, you breathe quietly. On the breath slowly become straight. Replace the previous situation: bend legs in knees, connect feet, as much as possible lower hips to the floor, palms arrange on tiptoe. With the exhalation the case bend forward, pull the breast to the floor, don't hold the breath. You hold such pose two minutes. With the breath slowly become straight. Such extension will help to cure of the unpleasant muscular pain arising when pumping the internal surface of hips quickly.
Stretching exercise of the outer surface of hips
Lay down on the back, part hands in the parties. With the exhalation bend the knee of the right leg and attract it to the breast. On the breath undertake the left palm the knee and roll it to the floor to the left of yourself. You hold situation 2 minutes, you breathe quietly. Then with the exhalation slowly raise the knee from the floor and put the leg in the initial position. Repeat exercise on other leg. Exercise will help to reduce the rolled side muscles of hips.