Lately, generally among women, stretching became extremely popular. If before it considered only the type of warm-up, then today it is the full-fledged loading helping to lose weight. Therefore the warming up of muscles before the extension is simply necessary.
Instruction
1. If you only began to be engaged, the body will painfully react to any loading. Not to get stretching or the rupture of sheaves and also to reduce delayed onset muscle soreness, warm-up before the extension is necessary. It is worth allocating group of muscles on which you plan to focus during the forthcoming training. Now carry out the warming up of these parts of the body. For example, make circular motions by the neck, shoulders, twist the body in chest and lumbar department of the backbone if you want to stretch top. As warm-up for the bottom squats or the plie, leg swings, walking on the spot, jumps, on the jump rope can serve.
2. That the warming up of muscles before the extension was pleasant and effective business, it is impossible to tire itself out. There are quite enough 10 minutes of the general exercises and as much purposeful stretching. The main loading during the extension is carried out within 20 minutes. Thus, total time of occupation makes 40 minutes. Stretching muscles, you remember also joints. If muscle bulk is still too small, the main part of loading is the share of bones. Therefore you shouldn't give all the best on full, so far muscles didn't get stronger.
3. Strangely enough, but the best warm-up before the extension is the stretching. All warming exercises need to be performed slowly and accurately. If you hurry, then won't be able to weaken the stretched part of the body and be traumatized. Also it is impossible to stretch too quickly cold muscles and to return hasty to the home position.
4. Stretch hands, having linked fingers in the lock and having stretched up. Stand for 10-15 seconds, then relax. Then extend the hands linked in the lock back.
5. Extend hands up, having clasped with the right palm the left wrist. Slowly bend in the right side, stretching muscles at the left. Change the parties.
6. Lunge deep the right leg forward, having leaned on the left knee. The right knee is bent at right angle. Clasp with hands the left foot and slowly tighten the heel to buttocks. Be very careful, don't try to be at the final end of the resources from the first.
7. Sit down on the floor, straighten legs, having set feet against the wall. Tighten the right foot to inside of the left hip and bend forward. You watch that the knee was parallel to the floor.
8. Lay down on the back, having raised straight legs to the ceiling. Pull the sock on yourself. Clasp with caviar hands, or if you reach, ankles. Slowly pull legs to the head, without tearing off buttocks and the waist from the floor.