In one day it is possible to stretch out, of course. But the way to you will be after that only one – in hospital with the broken-off sheaves. And instead of dreaming of achievement unattainable, better closely be engaged in the extension of the muscles. Then not in the day, but in the month you will precisely stretch out also without any injuries.
Instruction
Types of the extension exists only five. The active extension consists in independent extension of muscles. At the passive extension of the muscle to the person the partner stretches. The dynamic extension is carried out at first up to the easy tension, and then smoothly flows in other movement. The ballistic extension is carried out by elastic actions and breakthroughs. And, at last, the static extension assumes performance of the exercises which aren't demanding the big physical activity. Stati, static extension is recommended by doctors as the most useful and effective.
Before any training it is necessary to be warmed at first. Jumps and leg swings, driving the bicycle perfectly will warm your muscles and will allow to start occupations. Muscles during the extension have to be weakened. Especially it touches the trained muscles. The back with the bearing are simply obliged to be equal. Even being curtailed the kalachik, try to straighten the back. In the hunched situation your sheaves and muscles lose in elasticity and flexibility. It is necessary to breathe quietly and smoothly. Inhale the nose, exhale through the mouth. Be regularly engaged in the extension. Only then the effect of it will be maximum. Also you don't seek stretch through "I can't" - surely you injure yourself. And now several exercises which will stretch your muscles and will help you to stretch out. Carry out bending forward, at the same time you hold the back directly, and hands try to reach the floor.
Put one leg slightly ahead, having bent in the knee. And the second leg has to be equal. Put one hand under the bent leg. Try to sit down as low as possible in this situation. At the same time the back foot has to remain equal. For the extension of gastrocnemius muscles get up in the standing position, rest against the wall and lunge one leg forward. Press the heel of the leg located behind to the floor, keeping the straight line leg.
Sit down on the floor, place legs in the parties as it is possible more widely. The back has to be the straight line. Both hands undertake socks and the breast reach for the floor. Sitting on the floor place more widely than the leg. Connect together hands and begin to move them forward. Keep the back the straight line. As a result you need to lay down on the floor the breast.
Useful tips: Remember that being regularly engaged in the extension, you will achieve straightening of the bearing, and will get rid of joint pains. Besides, you improve flexibility and feel total freedom of movements.