The extension of muscles will always help your body to remain in the tone. Stretching exercises can be done as the warming up before more serious physical exercises. The most important is to observe the measure because the muscle strain is treated long enough.
Extension of muscles of the neck. All exercises are performed in the standing position or sitting, on 10 repetitions in everyone. The first: put hands on the nape, having connected fingers. You press on the head with the purpose to bend it as low as possible to the breast. At the same time don't move shoulders, don't round the back. The second: put the left hand on the nape. Press on the head, aspiring the chin to the breast. Later turn it on the left that the chin reached for the left shoulder. Repeat for the right side.
The third: close hands on the forehead and begin to incline the head back. Shoulders remain weakened. The fourth: on the forehead arrange the left hand, reject the head back then – to the left shoulder. The fifth: carry out bendings by the head to the left and to the right, trying to touch the corresponding shoulder. The shoulder at the same time doesn't rise. The sixth: make circular spins the head to the left and to the right, trying to do with the largest range. Movements have to be fluent.
Extension of muscles of hands and shoulders. Repeat all exercises on 10 times. The first: extend the left hand, take it the elbow of right and attract as it is possible closer to the right shoulder. Repeat for other hand. The second: close wrist lock grips behind the back. The elbow of one hand looks up, and the second – down. You take away the upper elbow as it is possible further back. If it is impossible at once, stretch each hand serially. Raise the elbow up and you press on it other hand, seeking to touch the shovel. The third: sit down, close hands in the lock and put palms on the floor. Last the body forward, and hands let remain on the place.
To accelerate result, find the workmate for trainings who will help you to perform difficult exercises.
Extension of muscles of the prelum abdominale. In each position be late on 15 sec., repeat 5 times. The first: lay down on the stomach and rise on hands, having curved the back. Feel tension in oblique muscles of the press. This exercise is suitable as well for back muscles. The second: kneel. Unbend the case back, rest palms against the floor. The third: perform classical exercise "bridge". From the prone position rise on palms and stupnyakh, aspiring the thorax and the stomach up. Extension of muscles of the back and waist. These exercises repeat on couple of times with deduction of final situation on 15-30 sec. The first: put legs on width of the basin, hands are relaxed. Begin to bend slowly the back, seeking to reach the floor. Body weight is concentrated in toes, the rounded back. Come back to the home position also slowly. The second: bend the case, holding the straight line back. In the final point rest hands against shins. The third: try to nestle the breast and the stomach on straight legs, having clasped them with hands. The fourth: kneel, then fall buttocks by heels. Extend straight arms forward and put them on the floor, at the same time the forehead has to adjoin to the floor. This exercise softly stretches the backbone, it is possible to be in such situation as much as long without harm. The fifth: sit down, extend legs. Stretch hands up and bend to legs, having nestled on them the case. Hands can be placed legs on each side or to undertake feet.
On condition of regular trainings, you can achieve cardinal changes in 1-2 months.
Extension of muscles of legs. All exercises are performed 2-3 times, with deduction of final situation on 30 sec. The first: receive the runner's pose before start. One knee leaves forward, the second leg costs on fingers behind, the straight line. You aspire the basin to the earth. The second: the home position similar, but the back foot put on the floor. Put hands sideways from foot of the front leg. You aspire the basin to the earth. The third: the same postural pose, but now sideways from foot forearms lie. The closer they are moved up to foot, the basin "reveals" more. The fourth: sit down, having parted the bent knees and having connected feet. You press hands on knees, attracting them to the floor.