The good extension of muscles is necessary for many sports. Even if you aren't engaged in it professionally, exercises for increase in flexibility of joints will help you to feel better. It is desirable to carry out them on the daily basis for obtaining good result.
It is required to you
- - gym;
- - rug;
- - Swedish wall;
- - partner.
Instruction
1. Warm muscles before extensions. It isn't recommended to perform special exercises if you well didn't warm up the body. It is possible to get the trauma or the strained muscles very easily. Ideal option is small jog within 10 minutes. If there is no opportunity to run the cross-country, twist the hoop or jump on the jump rope as much of time.
2. Carry out bendings to legs. Do them of two provisions: standing and sitting. At first, put legs shoulder width apart. Try to touch with fingers the floor. Try to reach three imagined points: distant from legs, under legs and behind them. Don't allow sensations of pain.
3. Sit down after that on the floor and try to do this exercise, only touching fingers of both legs and the middle. At the end try to last until the breast doesn't touch the floor. Your task is to hold on in this provision of 10-15 seconds. Gradually increase this time. You also soon are surprised as far as the extension of muscles grew.
4. Do imitation of splits. You will expose one leg as it is possible further forward, having bent it in the knee. – take away the second as much as possible back. Carry out moderate rockings up-down. Besides, you watch that the muscle pain wasn't severe. Trade legs places and repeat exercise. Gradually try to obtain that lunges became deeper. Over time you will be able to sit down on the half-split and on the split.
5. Use the Swedish wall or stances. Put one leg on the beam opposite to the case. Carry out dynamic bendings down and to the wall on 20 times in each party. Then change legs. This very effective exercise will help to get the good extension if to carry out it constantly.
6. Stretch muscles together with the partner. It will be the most productive option as independently it isn't always possible to give all the best as much as possible. For example, you ask to push a little in the sitting position you in the back when you do bendings to legs. Besides, you can put legs on shoulders of the partner over time and also make bendings in different directions, as well as from the Swedish wall.