The extension of legs is the integral component of any training, regardless of what sport you do, even in soccer, tennis or weightlifting. The good extension provides the possibility of joints to move with the maximum range, besides, it prevents traumatizing joints and muscles at considerable loadings. The sedentary life is the reason of many chronic diseases, but performance of stretching exercises minimizes risk. How it is correct to make the extension of legs?
Instruction
1. Before beginning performance of stretching exercises of legs, be warmed. Make jumps and leg swings and hands, work on the exercise bike. It is necessary to improve blood circulation and to increase supply of muscles with oxygen.
2. Perform all exercises smoothly and slowly, fixing poses for 15-60 seconds. It is the most useful type of the extension which is recommended by doctors. At such approach to the end of the set of exercises you will begin to be bent much better, than at the beginning. Regulate the time spent in one pose depending on degree of your flexibility.
3. During performance of exercise relax all muscles, especially it concerns those which you stretch at present, the muscle more is strained, the it will be more difficult to stretch it.
4. Control the back and the bearing, they have to be equal. Even then, when you are bent in the kalachik, try to unbend the back, having stooped, you reduce flexibility and elasticity of sheaves, always trace this moment.
5. It isn't necessary to perform exercises which can be dangerous and injure the back. So, if you perform exercise, doing bending with the straightened legs forward, then at rise it is possible to bend slightly legs in knees.
6. You monitor the breath, it always has to be rhythmical, but quiet. Take the breath through the nose, and exhaled – through the mouth, control it.
7. Perform stretching exercises of legs regularly. If to carry out them hour a week, then you don't gain any effect of such occupations. It would be ideal to stretch muscles daily in the mornings, carrying out morning warm-up, but also every other day too it will be quite good. Don't strain excessively, trying to achieve result by all means. Working gradually, you will achieve result without unnecessary overstrain of muscles. Implementing our recommendations, you will be able to stretch muscles of legs correctly and without serious consequences.