It is impossible to make the beautiful figure only by means of power exercises, the extension is necessary for relief of muscles. The good extension of legs is the long work on the body, and it is possible to achieve it performing simple exercises.
Instruction
1. If you seriously were fond of sport, then the extension is simply necessary for you as it prevents injuries. The extension of legs is important at occupations martial arts, dances, run and in the whole it is useful for health of joints. Before beginning stretching exercises of legs, it is necessary to do warm-up, to warm the organism. It is desirable that you slightly sweated. During warm-up run about, make bendings and squats, and perform exercises in the warm room.
2. After completion of warm-up start exercises. Place legs shoulder width apart, lower hands. Slowly bend to socks of legs, and you will feel the muscle strain of hips. Make 15-20 bendings. At all exercises you monitor breath: slowly inhale and exhale.
3. Then pass to other exercise. Part legs as it is possible more widely, and you hold hands crossed at the breast. Then begin bendings forward, at the same time try to reach the floor elbows. Later turn the case to the right leg and also last down. Make the same for other leg. Execute such complex 3 times, giving small rest to muscles of legs. At each repeated exercise try to part legs more widely, and to lower elbows below.
4. Very useful exercise for the extension – "butterfly". For its performance sit down on the floor, bend legs in knees, and the foot reduce to each other. Then bend as low as possible, at the same time you watch that the back was equal. In such situation begin to lower and raise knees. As long as possible perform exercise, but don't overcome pain.
5. One more exercise is performed sitting on the floor. Sit down, and extend legs and part in the parties as it is possible more widely. Begin bendings to each of legs. You watch the equal back, it is better to make less approaches, but to execute them qualitatively. Repeat exercise on 10 times for each of legs.
6. If you set the task to learn to do the split, then perform the following exercise. Put legs shoulder width apart, lower the case down, put hands on the floor before socks. Further begin to move apart legs as though you try to sit down on the floor. Each time you will notice that you fall below and below to the floor.
7. Perform these exercises every day at any convenient time. If accurately to set the goal, then it is possible to reach the fine extension. The main thing don't try to overcome severe pain in muscles, perform exercises in process of the forces and opportunities not to be traumatized.