Tip 1: How to make a good stretch of legs
Tip 1: How to make a good stretch of legs
Make a beautiful figure only with the help of powerexercises can not be, because for the relief of muscles stretching is necessary. A good stretching of the legs is a long work on your body, and you can achieve it by performing simple exercises.
Instructions
1
If you seriously took a great interest in sports, then stretchingyou just need to, because it prevents injuries. Stretching legs is important when practicing martial arts, dancing, running, and generally useful for joint health. Before you begin stretching exercises, you need to warm up, warm up the body. It is advisable that you sweat slightly. During warm-up run, do slopes and sit-ups, and exercise in a warm room.
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After the warm-up is over, proceed toexercises. Place your feet shoulder width apart, lower your arms. Slowly bend over to the toes of the legs, and you will feel the stretching of the muscles of the thighs. Make 15-20 slopes. For all exercises, follow the breath: slowly inhale and exhale.
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Then go to another exercise. Spread your legs as wide as possible, and keep your arms crossed at the chest. Then start bending forward, while trying to get elbows to the floor. After turning the body to the right foot and also dragging down. Do the same for the other leg. Perform such a complex 3 times, giving a little rest to the muscles of the legs. With each repeated exercise, try to spread your legs wider, and lower your elbows.
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A very useful exercise for stretching -"butterfly". To perform it, sit on the floor, bend your knees, and bring your feet to each other. Then bend down as low as possible, while keeping your back flat. In this position, start lowering and lifting your knees. As long as possible, perform the exercise, but do not overcome the pain.
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Another exercise is performed sitting on the floor. Sit down, and stretch your legs and spread them out as far as you can. Begin the slopes to each of the legs. Keep an eye on the even back, because it is better to make fewer approaches, but to fulfill them qualitatively. Repeat the exercise 10 times for each of the legs.
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If you set the task to learn how to make a twine,then do the following exercise. Put your feet on the width of your shoulders, lower the body down, put your hands on the floor in front of your toes. Then start moving your legs apart, as if you were trying to sit on the floor. Each time you will notice that you go lower and lower to the floor.
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Do these exercises every day at any time.convenient time. If you clearly set a goal, then it will not be difficult to achieve a perfect stretch. The main thing is not to try to overcome the severe pain in the muscles, do the exercises as far as your strength and capabilities, so as not to get injured.
Tip 2: How to stretch the legs
Stretching legs is an integral part of anytraining, regardless of what kind of sport you are doing, even in football, tennis or weightlifting. Good stretching allows the joints to move with a maximum amplitude, in addition, it prevents injury to the joints and muscles under significant stress. Sedentary life is the cause of mlegstheir chronic diseases, but doing exercises on stretching minimizes the risk. How to do it correctly stretching legs?
Instructions
1
Before starting the exercises on stretching legs, warm up. Make jumps and flips legsand with your hands, work on the stationary bike. This is necessary in order to improve the circulation of blood and increase the supply of muscle oxygen.
2
Do all the exercises smoothly and leisurely,fixing the poses for 15-60 seconds. This is the most useful type of stretch, which is recommended by doctors. With this approach, by the end of the exercise complex, you will begin to bend much better than at the beginning. Adjust the time in one position depending on the degree of your flexibility.
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During the exercise, relax all the muscles, especially those that you are stretching at the moment, the more the muscle is strained, the more difficult it will be to stretch.
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Control your back and posture, they should besmooth. Even when you are bent, you try to straighten your back, hunched, you reduce the flexibility and elasticity of the ligaments, always keep track of this moment.
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Do not perform exercises that can be dangerous and injure your back. So, if you do the exercise, tilting forward with straightened legsyou can slightly bend legsand in the knees.
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Watch your breathing, it should always be rhythmic, but calm. Breathe in through the nose, and exhale through the mouth, control it.
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Exercises on stretching legs follow regularly. If you perform them an hour a week, then you will not get any effect from such activities. It would be ideal to stretch the muscles daily in the mornings, doing the morning warm-up, but in a day it will be good too. Do not strain beyond measure, trying to achieve results by all means. Acting gradually, you will achieve the result without unnecessarylegsabout muscle overstrain. Carrying out our recommendations, you can stretch the muscles legs correctly and painlessly.
Tip 3: How to stretch muscles
Thanks to the stretching, the muscles become stronger and the joints move. Engaging in stretching, you reduce the risk of injury. It is recommended to conduct such classes on a daily basis.
