Article Contents

  • 1 Features and Benefits of stretching
  • 2 Stretching leg
    • 2.1 Exercise 1
    • 2.2 Exercise 2
    • 2.3 Exercise 3
    • 2.4 exercise 4
  • 3 stretching for the back
    • 3.1 exercise 1
    • 3.2 exercise 2
    • 3.3 exercise 3
  • 4 Video: stretching exercises

stretching or stretching exercises are called to improve the flexibility of the body.In modern medicine Stretching is present in the complex rehabilitation programs to restore body mobility after injury.In professional sport stretching compulsory: it prevents traumatic sprains, tendons, muscles at high loads, and when they occur, greatly increases the speed of recovery of the athlete.

Features and Benefits of stretching

Select a range of stretching exercises can absolutely everyone.In contrast, even from the "lazy SportsĀ» Nordic walking with sticks, in which there are some restrictions on employment, in this case simply does not exist.Train your body, ensuring a high muscle tone and their active oxygen saturation,

at any time, at any age and in any physical form.

should only take into account several nuances to stretching exercises and stretching you do not hurt.

  • There are 2 types of stretching: static and dynamic. first involves exercises in the same position with the maximum load on certain muscles.The second allows you to make sudden movements to increase the stretch.At the first stage in a complex of exercises for beginners, you should not practice the dynamic loads.This can lead to stretching and tearing of ligaments and tendons.
  • effect of training you will quickly see : will experience increased muscle strength, improve health through greater oxygenation of the body.Even your skin posvezheet and laterally to disappear a few centimeters Zhirkov.But the splits quickly unprepared person will not work.for stretching exercises on the string will result in about 3 months.
  • can not engage stretching from standstill. Before the main complex you need a good warm up muscles: jump rope, take a few strides down, poprisedayte.And only when you feel that blood actively "played in his veins," proceed.
  • Perform exercises to stretch the muscles at any time of the day. But according to fitness trainers, the best moment will be the evening.After work simple exercises you can relax and unwind.
  • During training you should feel a tension of muscles and ligaments, but no pain! intense sharp pain indicates damage that can not be allowed.Do everything slowly and carefully listening to their feelings.

Stretching leg

for stretching leg exercises can help tighten the thigh and shin, calf tone, eliminate the effects of sagging breeches in the area.The simplest system for beginners only includes 4 exercises.

Exercise 1

  1. lunged forward with his right leg, the left, move the back.Left knee when it should rest against the floor.As for the palm rest, use your right knee or floor.
  2. Slowly lean forward.When you start to feel the tension of the thigh muscles, Freeze and hang in this position for at least 30 seconds.
  3. Take a deep breath, then exhale again try to lean forward as far as possible.Freeze again for 30 seconds.
  4. After the change the leg and repeat again.

Exercise 2

  1. in the same position lean on the knee of the left leg.Rights are fully straighten.Hands fix on the floor.
  2. Keeping back flat, slowly tilt your body forward.When descend as far as possible, Freeze for 30 seconds.
  3. Inhale, exhale, try to bend even lower.At this point, you should feel the stretching of hamstring muscles.After 30 seconds, return to starting position.
  4. Do the same with the other leg.

Exercise 3

  1. Lie back on the floor, lift your right leg up and grabbed her just above the knee with his right hand.
  2. Relax, take a deep breath.Then exhale slowly start to pull the leg to him.Upon reaching the "peak point" pause for 30 seconds.Make sure that the foot was completely smooth.
  3. Repeat with the left leg.

Exercise 4

  1. Sitting on the floor, connect the feet, elbows and knees to rest against.
  2. leaned forward, slowly push his elbows on his knees.You will feel the muscles stretching inner thighs and groin ligament.Make sure that your back is flat.
  3. At the peak of tension Freeze for 30 seconds.Then return to the starting position and repeat 5 times.

Stretching for the back

The benefits of exercise to the spine stretching well aware of people with chronic low back pain.At regular performance of their pain go away completely.In addition to stretching exercises increase the blood supply to the back of the spinal cord, providing an active oxygen supply to the brain.For office staff conducting the whole day at the computer, gymnastics will be the prevention of degenerative disc disease of the lumbar spine.

Exercise 1

  1. Get on all fours, keep your back straight, look at the floor.
  2. Take a deep breath, exhale bend the maximum back up the arc.
  3. Hold for 15 seconds and repeat at least 10 times.

Exercise 2

  1. Lying on the floor with his back, press firmly to his shoulders.
  2. right leg over the left let down, turning the body in the lumbar region, and without lifting the shoulders off the floor.
  3. Hold for 30 seconds and repeat with the other leg.

Exercise 3

  1. Sitting on a chair, pull out his hands palms and squeeze into the lock.
  2. drag Intensive Hand, keeping the torso immobile.
  3. Perform 2 minutes.

These simple stretching exercises and flexibility for beginners will help you feel better and will bring great benefit to health.

Video: stretching exercises