As well as before any training, before the extension it is necessary to warm up well not to stretch the muscle and not to injure joints. It is important to warm muscles and to prepare them for the training. Thus, you not only exclude getting injured probability, but also improve result and efficiency of your occupations.
Instruction
1. Run within 7 minutes. It has to be at moderate pace, and is necessary for the warming up of muscles. Jog shouldn't be heavy and burdensome, it is necessary only for training of all groups of muscles.
2. Fold 1. Sit down on the floor, part as it is possible more widely than the leg, reach for one leg, forward, to other leg. Make 15 bendings in each party, then fall to the right leg be late for 10 seconds, then to left, and then in the middle.
3. Fold 2. Sit down on the floor, cramp legs together, reach hands for socks, make 20 bendings, then fall as low as possible and be late for 10 seconds.
4. Semi-lunge. Lunge, lower the knee of the back foot on the floor, then pull foot to buttocks, make the same with other leg.
5. Butterfly. Sit down on the floor, connect feet, tighten them as it is possible closer to itself, now you press on knees down if knees lie on the floor, then stretch the case forward.
6. Gun. Sit down on the floor, extend legs forward, get one leg back, reach as low as possible for the sock, change the leg, make the same.
7. Swings. Pull the leg, make 10 forward swings one leg, then another. The swing has to be sharp, the back of the straight line, the hand are extended in the parties.
8. The preparatory stage is finished, now it is possible to start directly the extension.