The ability to stretch out is considered sign of the excellent extension. Each person has the opportunity to perform this exercise. For this purpose it is necessary to do daily certain stretching exercises and disclosure of femoral joints.
Instruction
1. Sit down on the floor, as much as possible part legs in the parties, direct socks to yourself. On the breath reach for the top up, with the exhalation lower the case to the floor, put hands before yourself. Last the breast down, don't round the back, you hold knees straightened. You breathe the stomach, it will help you to relax as much as possible hips and to fall to the floor. In 2 – 3 minutes on the breath raise the upper body and reach for the top.
2. From the previous situation perform exercise: on the breath raise hands over the head, with their exhalation and the upper body lower to the left leg. Last the breast down, try to be bent as much as possible in the left femoral joint. Carry out the extension 1 minute. On the breath receive the home position, and repeat exercise on the right leg.
3. Sit down in Turkish, lower hands on the floor. Raise the leg which is located from above, then bend hands in elbows. Place the shin of the raised leg on the elbow bend of both hands. Straighten the back and pull hands the shin up and to yourself, opening the femoral joint. Perform exercise 1 minute. Repeat the extension on other leg.
4. Get up directly, remove the right leg forward, left take away back. Lower the case down and put palms on the floor. Leaning on palms, begin to lower the groin down. If the extension doesn't allow to sit down deeply yet, then put the leg which is taken away back on the knee. Completely straighten the front leg, and pull the sock on yourself. Perform exercise within 1 – 2 minutes. Trade legs places.
5. Get up, part legs shoulder width apart. With the exhalation lower the upper body parallel to the floor and lean palms on the surface. Part legs most widely, at the same time body weight completely on hands. Do the extension 1 minute, then carefully bend legs, kneel and completely rise.