Stretching (or the extension) is the necessary component of any kind of sport. It allows to support muscles in the tone, to increase their elasticity, to improve mobility of joints and also to normalize blood circulation. However stretching can do much harm if not to know how it is correct to carry out it.
All stretching exercises are divided into static and dynamic. The first should be carried out the beginner because the risk of emergence of herbs is small. There is no need for abrupt movements. It is only necessary to be recorded in the certain situation. The dynamic extension implies various swings, lunges and other exercises.
Before the occupations it is necessary to warm up. Make 2 approaches of squats on 15 – 20 times, jump on the jump rope or several minutes be trained on the exercise bike.
It is necessary to perform exercises regularly. Best of all – daily, giving it half an hour.
Stretching exercise of legs
Get up on the knee of the left leg, and right – cross forward. Feather hands in the floor. Now slowly incline the case forward. You watch that the back was equal. Having felt the extension of muscles of the hip, be recorded in this situation for half-minute. Later rise back. Change legs and repeat exercise. Remain in the home position. Slowly bend back. Be recorded for half-minute and come back. Make the same, having changed the leg. This exercise directionally on back muscles of the hip and knee ligaments. Lay down on the back. Raise the right leg and clasp it with hands a little above the knee. Having made the deep breath. On the exhalation pull it on yourself. At the maximum tension, record it for 15 seconds and repeat action with other leg. It is important that it wasn't bent, otherwise the effect won't be. Sit down on the floor, the foot connect. Slowly press elbows on legs, lowering the case forward. You remember the bearing. At the time of the largest tension stop and you hold legs so of 30 - 40 seconds. Repeat exercise 2 – 3 times. It stretches internal muscles of hips and the groin.
Stretching exercises of the back
The first pose is known as "the pose of the dog" or "the pose of the cat". Get up on all fours. Curve the back and try to look up. Stand so 15 seconds then stoop for the same time. For the best effect direct the thorax up. Later lay down on the floor, trying to nestle on it the belt. Then throw the right leg through left. This action you will turn your backbone in the waist. Try not to tear off shoulders from the floor. After 20 seconds, change the leg and repeat exercise. Sit down on the chair with the back or be driven into the corner. Extend hands before yourself. Pull the head and the backbone after them. At the same time don't incline the torso forward. This exercise is performed one or one and a half minutes.