- \n
- muscle elasticity, joint health;<\/li>\n
- minimizing the risk of injury;<\/li>\n
- relieving muscle tension after physical activity;<\/li>\n
- blood circulation will improve;<\/li>\n
- the body will become more flexible, posture – even;<\/li>\n
- it will become easier for you to keep balance and control your body;<\/li>\n
- you will become more flexible and plastic, girls will gain grace, become more sexy.<\/li>\n<\/ul>\n
Stretching types<\/h2>\n
Stretching is divided into several types. They differ from each other in amplitude, duration of the session, as well as the time of the exercise – before or after the main workouts. You can choose any type that you like, the main thing is regularity and efficiency. So, there are the following types of stretching:<\/p>\n
- \n
- Static<\/strong>. Very popular with athletes and yogis. Its essence is that, having stretched the muscles to the extreme position, you should stay in it for 20 seconds. It is recommended to perform the exercises in several approaches, but if the pain is unbearable, you do not need to endure it.<\/li>\n
- Dynamic<\/strong>. Dynamic stretching assumes that you will be in constant motion. One of the simplest examples of this is a forward and backward lunge with a constant change of legs. The effect can be enhanced if you increase the amplitude and distance between your legs. In fitness, this type of stretching is often interspersed with strength training.<\/li>\n
- Passive stretching.<\/strong> It is often done with a partner \u2014 mostly an instructor or trainer \u2014 who puts in a gradual effort. The passive partner should only inhale, exhale and relax.<\/li>\n
- Active stretching.<\/strong> A classic stretch in which you need to exert maximum effort to stretch the muscles. For example, you need to hold on to a support, raise one leg and intensify the action using your arm.<\/li>\n
- Ballistic stretching.<\/strong> This is a risky stretch that is not suitable for beginners and is often practiced by Japanese martial arts enthusiasts. Its essence is in fast, sharp and sweeping movements.<\/li>\n<\/ul>\n
For beginners, static and dynamic stretching is suitable. You can also start with passive.<\/p>\n
Stretching for beginners: basic guidelines<\/h2>\n
Stretching gymnastics for beginners requires adherence to certain rules, because you should get the maximum benefit and effectiveness from it, and not the opposite effect. The basic rule is that all movements should be performed smoothly, carefully and without jerking. Decide in advance which muscle group you will use and warm it up well to avoid injury.<\/p>\n
At the beginning of the session, you need to pay as much attention to the muscles as possible in order to improve blood flow to their small fibers, which are very vulnerable.<\/p>\n
- \n
- If you plan to practice at home, be sure<\/strong> to study safety precautions<\/strong> to eliminate the risk of injury.<\/li>\n
- If your goal in stretching is to do the splits, work not only your legs, but also your back. If it is constantly flexed, the muscles will not be able to become elastic. Also note that while stretching, you should not hold your breath,<\/strong> otherwise the body will suffer from a lack of oxygen.<\/li>\n
- Muscles should be relaxed as much as possible during stretching. It is<\/strong> also important to increase the training time and stretching amplitude each time.<\/strong> But this should be done gradually – mild pain is acceptable, but serious discomfort is contraindicated. You must learn to listen to your body and understand when to stop.<\/li>\n
- If you are working out in the gym in groups or mastering video stretching lessons for beginners, you do not need to try by all means to reach the instructor's or your mat neighbor's performance. Each person has their own indicator of flexibility, and it also develops in different ways. Try to be better than you were yesterday, not better than someone else.<\/li>\n
- Severe pain is an alarming symptom.<\/strong> She says that the load is not yet on your shoulder, or that you are violating the execution technique.<\/li>\n
- Do not rush to start doing the twine stretch<\/strong>. This complex is always designed to improve the plasticity of the whole body, and not just the legs, as many think.<\/li>\n<\/ul>\n
Please note that stretching exercises have contraindications. These include hypertension, injuries and ruptures of tendons and muscles, diseases of the spine, arthritis and arthrosis, damage to the pelvic joints, as well as some problems in the work of the cardiovascular system. If in doubt, consult your doctor first.<\/p>\n
Stretching for beginners: an effective set of exercises<\/h2>\n
Stretching exercises for beginners at home shouldn't be too difficult. It is better to start small, safe and comfortable for yourself, increasing the load in the future. Consider one of the options for simple home complexes.<\/p>\n
Popular stretch myths<\/strong><\/p>\n
Before you start stretching, you need to know as much about it as possible. There are many misconceptions about this type of activity. These include the following:<\/p>\n
- \n
- Myth 1. Stretching requires special inclinations. Perhaps this is true for professional athletes and gymnasts, but those who practice purely for themselves do not need any talents. It is enough to start doing the simplest stretching lessons for beginners, gradually increasing the load.<\/li>\n
- Myth 2. It is impossible to start stretching as an adult. Many people think that stretching exercises should be started in childhood, and that they are no longer available to adults. This is not true. Yes, children are indeed more flexible and mobile in terms of joint mobility – it is easier for them. (Find out from the article all about twine stretching exercises for children.) However, in fact, you can start practicing at any age. Of course, you will not start splitting from scratch – you will have to try, again, starting with small loads.<\/li>\n
- Myth 3. Flexibility exercises always provoke pain. This is fundamentally wrong. The pain can be mild and pleasant. In no case should you stretch to serious discomfort – stop at a state of tension.<\/li>\n
- Myth 4. You can't lose weight from stretch marks. In fact, you can. Of course, it does not burn as many calories as cardio, but, as with any physical activity, energy costs are present. Accordingly, it contributes to weight loss.<\/li>\n<\/ul>\n
Exercise for the back “Kitty”<\/h2>\n
Get on all fours. Smoothly bend your back up, then bend it down, too. Fix in each end position for a while.<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1c4bd3b8.jpg\")
<\/a><\/p>\nExercise to stretch the buttocks<\/h2>\n
Lie on your back. Bend one leg at the knee, pull the other to the chest, keeping it as straight as possible.<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1c56b37a.jpg\")
<\/a><\/p>\nAnother exercise for the buttocks is to sit on the floor, bend one leg, and try to lean forward towards the other leg.<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1c6128c8.jpg\")
<\/a><\/p>\nStretching for the buttocks – exercises<\/h2>\n
The whole body needs to be stretched, you should not ignore an important area – the buttocks. The ass needs not only to be pumped, but also properly stretched. There are several proven exercises.<\/p>\n
- \n
- To properly stretch the gluteal muscles, you need to lie on your back, on the floor, preferably on a special rug. Bend the knee and pull it towards you, trying to bring the opposite shoulder closer. In this position, you need to stay for 10-30 seconds. Thanks to this simple static exercise, the gluteus maximus muscle stretches well.<\/li>\n
- Here is a simpler version of stretching the gluteus maximus muscle – from a prone position, wrap your arms around and pull the leg bent at the knee towards you, pressing it to your chest.<\/li>\n
- And another popular variation on the floor stretch. In the prone position, bend your leg, throw it over the other leg. Press the knee to the floor with your hand, twisting the body.<\/li>\n
- And while at home, you can do another stretching exercise for the beauty of the buttocks. We stand near a high chair or bench. You need to put your leg bent at the knee on a chair or bench, and pull it towards you, trying to press it against your stomach. Smoothly leaning forward, you can provide maximum muscle tension, which means, enhance the effect. Hold the pose for 10-30 seconds. This exercise is good because it perfectly works and stretches the pear-shaped, small, middle and large gluteus muscles.<\/li>\n<\/ul>\n
Also, the buttocks can be stretched while sitting and in lunges. Remember that each exercise is designed for symmetrical stretching. That is, we stretch both on one and on the opposite side of the body, with the same intensity. Along with stretching the buttocks, it is necessary to do stretching exercises on the hips and other parts of the body. It is known that the inclusion of stretching exercises in the buttocks helps to reduce the discomfort of sciatica.<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1c6b8a7e.jpg\")
<\/a><\/p>\nstretching the buttocks<\/p>\n
How many calories does stretching burn?<\/h2>\n
Of course, active stretching helps burn calories, but you need to find out how much of them is spent when stretching. Stretching is rightly attributed to relaxing workouts, this also includes yoga, Pilates, callanetics.<\/p>\n
Compared to such training, aerobic exercise is more effective in burning calories per unit of time. But relaxing workouts, like stretching, target the deep muscles, which can help you burn tough layers of fat. The stretch marks last for hours.<\/p>\n
Medium-intensity stretching workout forces the body to expend about 150 kcal per hour. For comparison, yoga can lose about 200 kcal per hour. With an increase in the intensity of training and an increase in weight load, the cost of calories in any case increases. High intensity stretching burns about 250 kcal per hour. The maximum is 300 kcal per hour, but this is difficult to achieve.<\/p>\n
Stretching uses about the same calories as walking. It should be noted that people with good preparation find it easier to exercise, so their calorie expenditure is lower. Most of them burn about 150 kcal per hour in stretching. Calorie expenditure during stretching depends on body weight, fitness, training, and metabolic rate of the individual.<\/p>\n
Yoga and stretching – differences and similarities<\/h2>\n
Stretching is known to be designed to develop flexibility and protect against injury. You can stretch to warm up and cool down before and after the main workout. As well as stretching can serve as a core workout, regular exercise will help increase flexibility. Stretching is suitable for those who wish to make their joints more flexible and achieve outstanding body flexibility.<\/p>\n
Stretching helps to lose weight, but this is not the best tool and there will definitely not be quick results. Stretching is not suitable for those who are already seriously engaged in Pilates and yoga, and who also want to comprehensively strengthen their muscles, develop strength and endurance.<\/p>\n
Yoga looks like stretching only at first glance. In fact, this direction contains a whole special world. Often, people who begin to practice yoga, radically change their lives, establish nutrition, reach heights in spiritual development and self-knowledge, gain peace of mind and all the joys of life.<\/p>\n
In other words, yoga is a path to harmony, pacification, strengthening and maintaining health. Mental, physical and spiritual practices are organically combined in yoga and lead a person to purification and enlightenment. True, many tend to regard yoga not as a spiritual practice, but as a set of asanas and meditations, or just a combination of asanas and breathing exercises.<\/p>\n
Yoga helps to release muscle tension, relaxes and gently stretches the entire body. You shouldn't think of yoga as a quick stretch after a workout. For the correct performance of asanas, it is advisable for beginners to study with a mentor, or in extreme cases, according to authoritative video tutorials at home. Yoga helps to develop a sense of balance, learn to feel your own body, to carry out complex work on your body and inner state.<\/p>\n
It is recommended to practice yoga in case of spinal disorders, the presence of clamps in the body, increased anxiety. Classes are elementary calming and distracting from problems. In yoga, the emphasis is on health, tranquility and harmony, while in stretching it is on stretching. For example, diligently threading stretching exercises and not expecting quick results, you can skillfully sit on the longitudinal and transverse splits, learn how to make a fold and get rid of back and neck pain.<\/p>\n
Many positions in stretching and yoga are similar. We can say that stretching is a part of yoga, since yoga is a broader and more serious concept. As independent directions, yoga and stretching are significantly different. Today there are a great many types of yoga, even yoga stretching, where the emphasis is on intense stretching.<\/p>\n
General safety rules when doing exercises:<\/h2>\n
Flexibility develops slowly<\/strong><\/p>\n
1 .. For example, to sit on the split, an ordinary person will need from six months to two years of regular training. If someone says that you can become flexible in a week or in one day, that's a myth.<\/p>\n
Exercise shouldn't be painful<\/strong><\/p>\n
1 .. Exercise too intense can damage ligaments and cause injury. Each flexibility session should begin with a 5-minute<\/p>\n
warm-up<\/p>\n
- \n
- (swinging arms and legs, rotating the head, pelvis).<\/li>\n<\/ol>\n
Find a balanced set of classes<\/strong><\/p>\n
so that your body develops harmoniously and symmetrically. Choose 10-15 exercises (there is a list with explanations in the second half of the article) that will affect all muscle groups and joints. Perform them sequentially, starting with the neck and ending with the pelvic region and knee joints.<\/p>\n
What are flexibility exercises?<\/h2>\n
Flexibility exercises are static and dynamic. Let's consider what their differences are and identify the advantages of each type.<\/p>\n
Dynamic flexibility exercises<\/strong><\/p>\n
This method of developing flexibility involves repeating the exercise a given number of times with a gradual increase in the range of motion. Dynamic stretching promotes greater mobility and flexibility in the joints and also increases blood flow to the muscles so they are better supplied with oxygen.<\/p>\n
Static flexibility exercises<\/strong><\/p>\n
It is important here to take a position in which the muscles will be maximally stretched and held in it for 30-60 seconds. Static stretching improves the flexibility of joints and ligaments, and helps lengthen muscles and ligaments. This type is considered safer and the chance of injury is almost zero. Despite this, it is optimal to combine the two types of stretch marks.<\/p>\n
Exercises for flexibility of the cervical spine<\/h2>\n
- \n
- \n
Stand straight, feet shoulder-width apart, pull your shoulder blades back and stretch your back towards the ceiling. Imagine that you are a rag doll being pulled up by strings. Feel the lengthening of the spine.<\/p>\n<\/li>\n
- \n
Slowly tilt your head forward, fix the position for 30 seconds, return to the original position. Then slowly tilt your head to one side, then to the other, trying to touch your ear to your shoulder. Finally, turn your head over each shoulder and look back.<\/p>\n<\/li>\n<\/ol>\n
Exercises for flexibility of the thoracic spine<\/h2>\n
- \n
- \n
Stand straight, stretch your arms out to the sides. Breathe in and wrap your arms around yourself tightly. As you exhale, stretch your arms out to the sides again and bring your shoulder blades together. Repeat the complex 10 times. For many girls, it is this part of the spine that is the weakest, which can lead to poor posture and back pain.<\/p>\n<\/li>\n
- \n
Put your hands on the lock behind your back – with one hand on top, the other on the bottom. Try to grip as best you can – not only with your fingers, but also with your palms. Change the position of your hands.<\/p>\n<\/li>\n
- \n
Stand with your back to the back of a chair (windowsill, bed, table), grasp it with your hands. Sit down slowly until you feel a stretch.<\/p>\n<\/li>\n
- \n
Lying on your stomach, rest your hands on the floor and bend as much as possible in the thoracic region. Fix the position for half a minute. Remaining lying, grasp the feet (then the ankles) with your hands, bend in the back, hold this position for 30 seconds.<\/p>\n<\/li>\n<\/ol>\n
Take the “bridge” position, stay in it for half a minute, gradually achieving full straightening of the arms and legs.<\/p>\n
Lumbar spine flexibility exercises<\/h2>\n
- \n
- \n
Standing on the floor, put your feet shoulder-width apart, place your hands on your waist. Do 15 bends to each side.<\/p>\n<\/li>\n
- \n
Without changing position, rotate the body in the lower back, first clockwise, then against it. Now clasp your hands on the back of your head and make a series of rotational movements in each direction.<\/p>\n<\/li>\n
- \n
Get on your knees, bring your hands back and grasp your ankles or heels. Bend in the lumbar region for 30 seconds.<\/p>\n<\/li>\n<\/ol>\n
Remaining on your knees, sit down first to one side, then to the other. Do 15 reps on each side.<\/p>\n
Swan wings<\/h2>\n
Starting position: standing, arms lowered along the body. With our hands, we make movements as if we were rinsing the laundry after washing, only much slower and smoother in pace. It is important to use only brushes!<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1c9e5bf9.jpg\")
<\/a>![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1ca996f5.jpg\")
<\/a><\/p>\nWe gradually increase the range of motion, connecting the elbow joints to work.<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1cb4b722.jpg\")
<\/a>![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1cc015bd.jpg\")
<\/a><\/p>\nWe go further – we connect our shoulders to work. We perform movements at a calm and smooth pace. Oh, miracle! We already look like the ballerinas performing Swan Lake!<\/p>\n
But in order to dance with our hands the way Maya Plisetskaya or Anna Pavlova did, you and I still have to practice properly.<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1ccaa3f0.jpg\")
<\/a>![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1cd6feb9.jpg\")
<\/a><\/p>\nFly, swan, fly!<\/h2>\n
We develop the first exercise logically. Increasing the range of motion, raise your arms above your head and gently lower them down. Movement resembles the wings of birds in flight.<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1ce28413.jpg\")
<\/a>![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1ced4e20.jpg\")
<\/a>![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1cf90f29.jpg\")
<\/a><\/p>\nWave with your hands<\/h2>\n
Starting position: standing, arms spread apart, keeping them not parallel to the floor, but slightly lower.<\/p>\n
We send waves with our hands alternately. We do all the movements smoothly. The order of movement: the shoulder joint begins to rise first, then the elbow, then the hand. As soon as the right hand has worked, it is the turn of the left, etc.<\/p>\n
Keep your wrist soft and relaxed and your fingers long (no need to clench them into a fist).<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1d0441bb.jpg\")
<\/a>![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1d0e8c0a.jpg\")
<\/a><\/p>\nPainting the fence<\/h2>\n
Stand straight with your right arm extended forward. Imagine that your fingers are a paintbrush that you need to paint with. Make movements with this “brush” as if you were painting, for example, a fence.<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1d199721.jpg\")
<\/a>![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1d24822a.jpg\")
<\/a><\/p>\n“Wall”<\/h2>\n
Starting position: feet shoulder-width apart, body relaxed. The right arm is bent at the elbow, the fingers are clenched into a fist. We sharply straighten our fingers, tighten the palm, while the hand seems to rest against an invisible wall. Repeat the same with the second hand. And then we move along the invisible wall.<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1d301591.jpg\")
<\/a>![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1d3a958b.jpg\")
<\/a><\/p>\nThe benefits of exercise for the development of plastics and flexibility<\/h2>\n
Exercises for the development of plasticity and flexibility contribute to:<\/p>\n
\u2022 Improving blood circulation;<\/p>\n
\u2022 Development of coordination;<\/p>\n
\u2022 Improving posture;<\/p>\n
\u2022 Elimination of tension and pain in muscles;<\/p>\n
\u2022 Relaxation (with strong emotional stress);<\/p>\n
\u2022 Normalization of sleep;<\/p>\n
\u2022 Accelerate metabolism<\/p>\n
\u2022 Reducing the likelihood of injury;<\/p>\n
\u2022 Increasing the general tone of the body.<\/p>\n
Stretching for intermediate level<\/h2>\n
The initial training phase is gentle, gradually developing flexibility. If you do all the exercises of the first block without much effort, move on to more difficult ones. If you try to stretch the muscles sharply, you can get cramping. In this case, you need to stop training, massage the sore spot, and after a while, repeat the stretch.<\/p>\n
The lock from the hands behind the back<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1d459296.jpg\")
<\/a><\/p>\nShoulder stretching exercises always start with a “lock”. It can be done while standing or sitting on a chair. During the workout, the neck will also be involved. Significant difficulty in touching hands is a reason to think that your shoulders are numb, kyphosis has appeared – a curvature of the spine. Don't stop – start with a light touch of your fingers, and then gradually work towards closer hand contact.<\/p>\n
How to do it correctly:<\/p>\n
- \n
- Straighten your back and place your feet shoulder-width apart.<\/li>\n
- Place one hand behind your back from below, and extend your other hand over your head from above.<\/li>\n
- Clasp your hands together.<\/li>\n
- Change the position of your hands.<\/li>\n<\/ol>\n
Four<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1d50016f.jpg\")
<\/a><\/p>\nTo improve the mobility of the hips and lower back, relieve the symptoms of sciatica will help the exercise “one-sided four”, which involves the buttock, the popliteal region – the muscle and tendon. Injury during training is unlikely, but take care of the spine, perform the movements slowly.<\/p>\n
Technics:<\/p>\n
- \n
- Lie on your back. Bend your left leg, place it on your right thigh so that you get the number 4.<\/li>\n
- Lift your right leg off the floor. Grasp it under the knee and gently pull it towards your chest.<\/li>\n
- Freeze for 1-2 minutes.<\/li>\n
- Repeat the same steps with the left leg.<\/li>\n<\/ol>\n
Sphinx Pose<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1d59b65d.jpg\")
<\/a><\/p>\nStaying in this position has a positive effect on the thoracic and lumbar spine. If your shoulder hurts from the slightest exertion, for example, from a small bag, after a few workouts, you will forget about this problem.<\/p>\n
How to do it correctly:<\/p>\n
- \n
- Lie on your stomach, rest on your elbows – your arms are bent at right angles, palms touch the floor.<\/li>\n
- Relax your shoulders, press your hips to the floor.<\/li>\n
- Stretch your body forward so that you feel the stretch in the spine.<\/li>\n
- Do not arch your back. Movements should be smooth, slow.<\/li>\n
- Stop immediately if it hurts.<\/li>\n<\/ol>\n
“Cat” for the back<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1d644af1.jpg\")
<\/a><\/p>\nStand up straight, go down on all fours, palms under the shoulders, in the projection of the joint, knees under the hips. With an inhalation, raise the center of the back up, bend, with an exhalation, as if bending in the opposite direction, letting the stomach “sag”. Start with a short period, about 20 seconds in each position, and continue stretching longer.<\/p>\n
Runner stretch<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1d7028df.jpg\")
<\/a><\/p>\nThis is a stretch of the calf against the wall. You need to lean on the wall with your hands, and move away from it, as if you were going to perform a lunge. The “back” leg stretches back with the heel, the “front” leg bends at the knee joint.<\/p>\n
Stretching the front of the thigh<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1d7b7d94.jpg\")
<\/a><\/p>\nStand directly at the support, grab the support with your hand, transfer the weight to the leg of the same name, free – grab the ankle with your hand. Pull the heel to the buttock, and push the pelvis forward.<\/p>\n
Rib cage<\/h3>\n
Clasp your hands in front of you and stretch out behind your head. In this case, you need to draw in the stomach, and, as it were, lower the shoulders from the ears so that the trapezius muscle does not take on all the work.<\/p>\n
Lateral thigh<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1d938579.jpg\")
<\/a><\/p>\nSit up straight with both legs extended forward and fold heel to heel, bending your knees. Stretch your body forward so that your knees drop to the floor. Hold your ankles with your hands so that they do not part.<\/p>\n
Abs and front of the thighs<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1d9e2322.jpg\")
<\/a><\/p>\nLie on your stomach and assume the cobra pose, that is, push yourself off the floor with your hands and stretch the front surface of the body so that the chest and abdomen are lifted off the floor.<\/p>\n
Joint gymnastics<\/h2>\n
What is articular gymnastics for? Joint gymnastics improves blood circulation and warms up the muscles of the whole body, which is especially important before performing a set of stretching exercises, since it is unsafe to stretch on an undisturbed body. In addition, exercises from joint gymnastics warm up and develop the joints, make them more mobile.<\/p>\n
If you have planned to do stretching exercises after an active workout, then in principle articular exercises can be skipped. If your workout begins with stretching, then before stretching, you must definitely do joint gymnastics.<\/p>\n
Our joint gymnastics includes 10 exercises. Do each exercise for 30 seconds without rest between exercises if you exercise on a timer. Or count your reps if you are training without a timer.<\/p>\n
Head turns<\/h3>\n
Stand up straight with your hands on your belt. Start tilting your head: right – forward – left – forward. Do this exercise at a slow pace without jerking your head.<\/p>\n
How many:<\/strong> 10 turns to the right and 10 turns to the left, or 30 seconds.<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1daa24d9.gif\")
<\/a><\/p>\nRotation of the wrists<\/h3>\n
Bend your elbows in front of you and clench your palms into a fist. Start rotating your brushes in a circle, flexing your wrists well. Rotate first in one direction, then in the opposite direction (clockwise and counterclockwise).<\/p>\n
How much:<\/strong> 10 rotations in each direction (total 20 rotations) or 15 seconds per rotation in one direction (total 30 seconds per exercise).<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1dbb37b6.gif\")
<\/a><\/p>\nElbow rotation<\/h3>\n
Leave your palms folded into a fist and spread your arms out to the sides. Begin to rotate your forearms, flexing your elbow joints. Rotate first in one direction, then in the opposite direction.<\/p>\n
How much:<\/strong> 10 rotations in each direction (total 20 rotations) or 15 seconds per rotation in one direction (total 30 seconds per exercise).<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1dccaf3c.gif\")
<\/a><\/p>\nShoulder rotation<\/h3>\n
Let's move on to warm up the shoulders. Lower your arms along your body and begin to rotate your shoulders, trying to describe them in a maximum circle. Rotate your shoulders first forward, then backward.<\/p>\n
How much:<\/strong> 10 rotations in each direction (total 20 rotations) or 15 seconds per rotation in one direction (total 30 seconds per exercise).<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1de02848.gif\")
<\/a><\/p>\nHand rotation<\/h3>\n
Stay in the same position and start rotating your arms with maximum amplitude. Rotate your hands first forward, then backward.<\/p>\n
How much:<\/strong> 10 rotations in each direction (total 20 rotations) or 15 seconds per rotation in one direction (total 30 seconds per exercise).<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1df3212e.gif\")
<\/a><\/p>\nBody slopes<\/h3>\n
We proceed to warm up the body. Put your hands on your belt and begin to perform inclinations, first to one side, then to the other.<\/p>\n
How much:<\/strong> 10 inclines in each direction (20 inclines in total) or 30 seconds per exercise.<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1e053785.gif\")
<\/a><\/p>\nRotation by the pelvis<\/h3>\n
Leave your hands on your belt and begin to rotate your pelvis in a circle. We knead the buttocks, thighs and stomach. Do not forget to rotate first in one direction, then in the opposite direction.<\/p>\n
How much:<\/strong> 10 rotations in each direction (total 20 rotations) or 15 seconds per rotation in one direction (total 30 seconds per exercise).
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1e169680.gif\")
<\/a><\/p>\nHip rotation<\/h3>\n
Let's work on the hip joints. Hands are on the belt. Raise your knee and start rotating your leg. First rotate your right leg (one way, then the other way around). Then rotate your left foot (one way, then the other way around).<\/p>\n
How much:<\/strong> 8 rotations in each direction (total 16 rotations for each leg) or 15 seconds for a rotation in each direction (30 seconds for one leg or 60 seconds for both legs).<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1e2807f8.gif\")
<\/a><\/p>\nKnee rotation<\/h3>\n
Place your feet together, tilt your torso and place your hands on your knees. Begin to rotate your knees, warming up your knee joints.<\/p>\n
How much:<\/strong> 10 rotations in each direction (20 rotations in total) or 15 seconds on each side (30 seconds for the whole exercise).<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1e3a2075.gif\")
<\/a><\/p>\nRotation by feet<\/h3>\n
Place your hands on your belt again and lift your knee. Begin to rotate your foot, flexing your ankle. Remember to rotate to one side and the other on each leg.<\/p>\n
How much:<\/strong> 10 rotations in each direction (a total of 20 rotations for each leg) or 15 seconds for a rotation in each direction (30 seconds for one leg or 60 seconds for both legs).<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1e4ba8bc.gif\")
<\/a><\/p>\nStretching the back of the neck<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1e5c1f0f.jpg\")
<\/a><\/p>\nPlace one hand on the back of your head and the other on your chin. Lower your head by making a double chin. In this case, the neck remains straight, the back of the head tends upward. You should feel tension in the back of your neck, especially at the base of your skull.<\/p>\n
Stretching the front of the shoulders<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1e66cf8d.jpg\")
<\/a><\/p>\nPlace your hands behind your back, grab your wrist with the other with one hand. Bend your elbows and lift your wrists higher. Bring your chest forward and feel the stretch in the front of your shoulders.<\/p>\n
Middle Shoulder Stretch<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1e719804.jpg\")
<\/a><\/p>\nGrasp the opposite elbow with your hand, bring your shoulder to you and pull it down. Repeat with the other hand.<\/p>\n
Back shoulder stretch<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1e7b6f90.jpg\")
<\/a><\/p>\nGrasp your right hand with your left above the elbow, press it to the body and straighten it, lower your right shoulder down. With your left hand, pull your right hand up, lifting it with your elbow. Feel the tension at the back of your shoulders.<\/p>\n
Repeat on the other hand.<\/p>\n
Triceps stretch<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1e862ca9.jpg\")
<\/a><\/p>\nGo to the wall, lift your left elbow up, put your forearm behind your back. Pull the left shoulder blade down. To check that it has actually dropped and will not rise during the stretch, place your right hand below your left armpit.<\/p>\n
Repeat on the other side.<\/p>\n
Biceps stretch<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1e90c6e1.jpg\")
<\/a><\/p>\nGrasp the door handle, counter or other support, turn your back to it. Extend your arm with your elbow up and move the body slightly forward.<\/p>\n
Repeat with the other hand.<\/p>\n
Triceps and Shoulder Stretches<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1e9b0636.jpg\")
<\/a><\/p>\nThis pose allows you to simultaneously stretch the triceps of one arm and the front of the shoulder of the other. Place one hand behind your back from above so that the elbow looks up, and the other from below – the elbow looks to the floor. Try to bring your wrists together behind your back at the level of your shoulder blades.<\/p>\n
Change your hands.<\/p>\n
Wrist extensor stretch<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1ea59a9b.jpg\")
<\/a><\/p>\nSit on your knees, place your hands in front of you so that the backs of your hands touch the floor, and your fingers are pointing towards each other. Gently transfer your weight to your arms, stretching your forearms. To enhance the effect, try clenching your fists.<\/p>\n
Stretching the chest in the doorway<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1eb09c4a.jpg\")
<\/a><\/p>\nApproach the doorway, rest your elbows on the jambs and push your chest forward, stretching your pectoral muscles.<\/p>\n
Stretching the chest against the wall<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1eba3ccb.jpg\")
<\/a><\/p>\nPlace your hand on the wall, lower your shoulder and turn in the opposite direction. Repeat with the other hand.<\/p>\n
Back stretching at the rack<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1ec4d1cd.jpg\")
<\/a><\/p>\nStand next to a rack, exercise machine or other support, turn your left shoulder to it. With your right hand, grab a stand high over your head, move your pelvis to the right and down, stretching the entire right side of the body.<\/p>\n
Repeat on the other side.<\/p>\n
Stretching the muscles of the lower back<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1ece91f7.jpg\")
<\/a><\/p>\nSit on the floor with your right leg forward and your left leg back. Bend your knees at a 90-degree angle or slightly more. Put your right hand on the floor, raise your left over your head. Pull the left leg down and back, tilt the body forward and twist towards the right leg.<\/p>\n
Change your legs.<\/p>\n
Back extensor stretch<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1ed9d11f.jpg\")
<\/a><\/p>\nSit on the floor with your knees bent and your feet flat on the floor. Grasp the lower legs with your hands from the inside, put your wrists on your feet. Lean forward with a round back as low as possible.<\/p>\n
Baby pose<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1ee4a066.jpg\")
<\/a><\/p>\nSit on the floor with your buttocks touching your heels. Bend forward, lie on your knees with your stomach and extend your arms.<\/p>\n
Downward Dog Pose<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1eee6662.jpg\")
<\/a><\/p>\nGet on all fours, then push your pelvis back and up so that your body resembles an angle. The arms and back should be in one line, the knees can be bent, and the heels can be lifted off the floor. The main thing is that the back remains straight, without rounding in the lower back.<\/p>\n
Hanging stretch<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1efcc80c.jpg\")
<\/a><\/p>\nGrab a low horizontal bar and hang freely, relaxing your body. Legs should remain on the ground. Relax them, bend your knees slightly.<\/p>\n
Inverted back stretch<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1f076a17.jpg\")
<\/a><\/p>\nLie on the floor on your back, arms by your side, legs straight. Raise your legs, and then throw them behind your head. Hands rest with elbows on the floor, hands support the lower back. Do not lean on your neck, the fulcrum is your shoulders.<\/p>\n
Camel pose<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1f11f790.jpg\")
<\/a><\/p>\nGet on your knees, push your chest up, stretching your spine, and then lean back with your hands on your heels. Try to bend in the chest. Do not throw your head back, look up.<\/p>\n
Simple Initial Leg Stretching Exercises<\/h2>\n
The best efficiency and safety is shown by static stretching, since in these exercises the position is fixed and held for some time without any movements. Dynamic stretching can be more traumatic for ligaments and joints.<\/p>\n
Many static stretching exercises are yoga asanas (postures). Let's get to know them.<\/p>\n
It doesn't matter what stretching exercises we look at, they will be beneficial for both women and men.<\/p>\n
Advanced frog pose<\/h3>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1f1c9bfb.png\")
<\/a><\/p>\nDifficult frog pose<\/p>\n
In this variant, the task is to put your feet on the floor. Of course, this option is only suitable for advanced people with a good level of stretching.<\/p>\n
First you need to practice.<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1f66a1c3.jpg\")
<\/a><\/p>\nTry the lighter versions before trying the hard frog pose.<\/p>\n
Execution technique:<\/p>\n
- \n
- We lie down on our stomach, stretch both legs.<\/li>\n
- With a breath, raise the body.<\/li>\n
- We bend one leg at the knee and pull it up to the buttock of the same name.<\/li>\n
- With the hand of the same name, we clasp the foot and gently begin to press to the floor.<\/li>\n
- We do the same with the second leg.<\/li>\n<\/ol>\n
And gradually we try to do the exercise with both legs at once.<\/p>\n
Side lunges for beginners<\/h3>\n
Another good enough exercise for stretching your inner thigh muscles is side lunges.<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1f72cc41.jpg\")
<\/a><\/p>\nExercise technique side lunges<\/p>\n
Execution technique:<\/p>\n
- \n
- We stand straight, the back is straight, the gaze is directed forward.<\/li>\n
- Legs are about shoulder width apart.<\/li>\n
- We take a wide step to the side and bend the leg at the knee.<\/li>\n
- In this case, the knee should not go beyond the toe.<\/li>\n
- We bend the body to the leg and touch the floor with our hands.<\/li>\n
- In this position, you need to linger for 30-60 seconds and repeat on the second leg.<\/li>\n<\/ol>\n
Butterfly pose – gymnastics not only for women, but also for men<\/h3>\n
Another borrowed yoga exercise for the inner thigh is the butterfly pose.<\/p>\n
In fact, doing it yourself is ineffective, since it is impossible to apply the necessary pressure on the legs. It is worth asking someone to gently press on your hips for the best impact.<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1f7e5a6e.jpg\")
<\/a><\/p>\nIn this position, you can make soft movements with your legs up and down to better stretch the muscles.<\/p>\n
Execution technique:<\/p>\n
- \n
- We sit on the floor with a straight back.<\/li>\n
- We pull our legs to ourselves, as far as possible, and connect the feet.<\/li>\n
- Clasp your palms around your feet and pull them towards you, while trying to put your hips on the floor.<\/li>\n<\/ol>\n
When the level of stretching becomes better, you can tilt the body forward from this position and try to reach the floor with your forehead.<\/p>\n
Strive in this exercise to bend forward with a straight back as much as possible.<\/p>\n
Stretching from a sitting position – developing muscle flexibility<\/h3>\n
Seated bends are difficult for those with poor stretching. It is easier to perform bends while standing. But this is an effective exercise and shouldn't be discounted.<\/p>\n
- \n
- \n
We sit on the buttocks, stretch our legs – this is the starting position.<\/p>\n<\/li>\n
- \n
Try to keep your back straight in this position. If the stretch is not very good, you will already feel a stretch under the knee.<\/p>\n<\/li>\n
- \n
Place your palms next to you and rest them on the floor as if you want to push off, trying to tilt the body forward. Pull the socks towards you. Hold this position for a little while.<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1f963df4.jpg\")
<\/a><\/p>\nStarting position for stretching while sitting<\/p>\n<\/li>\n
- \n
Now stretch your body towards your legs.<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1fa29738.jpg\")
<\/a><\/p>\nLean forward as far as hamstring and back muscles allow<\/p>\n<\/li>\n
- \n
If this is easy for you, place your chest and abdomen on your hips and remain in this position for 20-30 seconds.<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1fae0886.jpg\")
<\/a><\/p>\nIf the stretch allows, put your forehead on your knees, if you can put the body completely – this is very good<\/p>\n<\/li>\n
- \n
After that, return to the starting position, pull one leg towards you so that it rests its foot on the inner region of the other leg, and the knee looks to the side, and again stretch, bending forward. Wrap your arm around your outstretched leg. Hold this position.<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1fb949f6.jpg\")
<\/a><\/p>\nPull the toe towards you, and try to put your bent leg completely on the floor.<\/p>\n<\/li>\n
- \n
If possible, you can lie with your stomach on an outstretched leg.<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1fc370c8.jpg\")
<\/a><\/p>\nIf the stretch is good, you can lie on your thigh with your stomach, while trying to stretch not sideways, but with a straight body<\/p>\n<\/li>\n
- \n
Repeat the same on the other leg and return to the starting position.<\/p>\n<\/li>\n
- \n
Now spread your legs to the sides as much as the stretch allows and tilt your body forward.<\/p>\n<\/li>\n
- \n
If it works well, we try to lower the body to the floor between our legs.<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1fcde4ff.jpg\")
<\/a><\/p>\nAs a result, from this position, you should be able to turn your legs and put on the inner side of the thighs.<\/p>\n<\/li>\n
- \n
If it doesn't work out well, you can put your hands on your palms behind and gently push yourself forward.<\/p>\n<\/li>\n
- \n
We linger in the incline for 20-30 seconds and straighten up.<\/p>\n<\/li>\n
- \n
Now we stretch our body not to the center, but to the right leg, trying to also lie on it with our stomach.<\/p>\n
Strive to maximize the body to the leg, do not stretch sideways, this is another exercise<\/p>\n<\/li>\n
- \n
After that we change the leg.<\/p>\n<\/li>\n
- \n
We straighten our back and begin to reach not with our stomach to the leg, but sideways. The task is to wrap your hand around your foot.<\/p>\n
![\"8](\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-65895-607ab1fe4548d.jpg\")
<\/a><\/p>\nTry to completely wrap your foot in this position.<\/p>\n<\/li>\n
- \n
We change the leg.<\/p>\n<\/li>\n<\/ol>\n
You can do 2-3 such circles to more effectively stretch the ligaments and muscles.<\/p>\n
It is best to do these exercises either in pairs, as a joint stretch, or with someone else's help to help you stretch.<\/p>\n
Seated bends are difficult to practice for those with poor stretching, so it is more effective to perform them in pairs<\/p>\n
Stretching “Bridge”<\/h3>\n
Is not only a useful warm-up exercise, but also a great way to stretch your neck, spine and hips.<\/strong><\/p>\n
- \n
- Lie on your back with your knees bent.<\/li>\n
- Slowly lift your hips up, keeping your shoulders and feet firmly pressed to the floor.<\/li>\n
- Hold for 30 seconds, repeat 3 times.<\/li>\n<\/ul>\n
Puppy Pose Stretch<\/h3>\n
It affects the entire upper body, including the back, shoulders, and arms.<\/strong><\/p>\n
- \n
- Get on all fours with your hands under your shoulders and your knees under your hips.<\/li>\n
- Slowly slide your palms forward, lowering your chest to the floor.<\/li>\n
- Only touch the floor with your palms, not the entire surface of your hands.<\/li>\n
- Hold for 30 seconds and slowly move to the starting position.<\/li>\n
- Repeat 3 times.<\/li>\n<\/ul>\n
Side Lunge Stretch<\/h3>\n
Now let's move on to the legs – let's start with. It makes the muscles of the calves and thighs work.<\/strong><\/p>\n
- \n
- Starting position: stand up straight with feet shoulder-width apart.<\/li>\n
- Slowly, transferring your weight to your right leg, lunge to the right side.<\/li>\n
- Bring your arms together in front of your chest or spread them apart to maintain balance.<\/li>\n
- Hold for 30 seconds.<\/li>\n
- Repeat 3 times on each side.<\/li>\n<\/ul>\n
Note: Do not lean forward and make sure that your knee does not protrude beyond the toes of your supporting foot.<\/p>\n
Seated hamstring stretch<\/h3>\n
Let's keep working on our legs<\/strong>! It .<\/p>\n
- \n
- Sit on the floor with both legs straight in front of you.<\/li>\n
- Extend your arms and lean forward, trying to reach as far as possible. The legs remain straight.<\/li>\n
- Hold for 30 seconds.<\/li>\n
- Repeat 3 times.<\/li>\n<\/ul>\n
Note: If you have lower back pain, be careful with this stretch and avoid back discomfort.<\/p>\n
Stretching the hamstrings with additional stress<\/h3>\n
This improves flexibility in the hamstrings and calves.<\/strong><\/p>\n
- \n
- Sit on the floor with one leg extended straight.<\/li>\n
- Bend your other leg at the knee and rest your feet on the inside of the opposite thigh.<\/li>\n
- Stretch your arms forward, lean forward over your straightened leg and reach towards your foot.<\/li>\n
- Hold for 30 seconds.<\/li>\n
- Repeat on the other leg.<\/li>\n<\/ul>\n
Twisting lying<\/h3>\n
Increases the flexibility of the spine, perfectly relieves tension in the lumbosacral region.<\/p>\n
- \n
- Lie on the floor with your arms at right angles to your body.<\/li>\n
- Raise your right bent leg and place it behind your left. Strive to put your knee on the floor.<\/li>\n
- Try to relax as much as possible while twisting.<\/li>\n<\/ol>\n
Forward fold<\/h3>\n
An excellent twine stretching exercise at home.<\/p>\n
- \n
- Sit on the floor, spread your straight legs to the sides.<\/li>\n
- Lean forward, breathe deeply, trying to relax your muscles.<\/li>\n
- Stretch forward, trying to put your stomach on the floor.<\/li>\n<\/ol>\n
Deep lunge<\/h3>\n
Helps stretch both the back and front of the thigh. Tightens muscles, improving thigh relief.<\/p>\n
- \n
- Lunge forward, placing your hands on either side of your standing leg.<\/li>\n
- Place your back knee and palms on the floor.<\/li>\n
- Stretch downward, feeling the stretch in your thigh muscles. Change your legs.<\/li>\n<\/ol>\n
If you are looking for a slimmer silhouette, tips on how to reduce your hips and buttocks at home will come in handy.<\/p>\n
Sources used and useful links on the topic: https:\/\/www.fitnessera.ru\/ponyatnye-uprazhneniya-na-rastyazhku-dlya-nachinayushhix-v-domashnix-usloviyax.html<\/a> https:\/\/zen.yandex.ru\/media\/bodystatus \/ stretching \u2013 uprajneniia-dlia-nachinaiuscih-s-foto \u2013 5b8bb331462dca00ab34fe0f<\/a> https:\/\/differed.ru\/health\/exercise\/kak-stat-gibkoy<\/a> https: \/\/xn\u2014-ctbblqh9bfbe.xn--p1kai\/kplak-razti -tela \/<\/a> https:\/\/zen.yandex.ru\/media\/fitlinesport\/kak-stat-plastichnoi-v-domashnih-usloviiah-5e254118e4fff000adc2eade<\/a> https:\/\/allslim.ru\/1512-8-luchshih-uprazhnenij-na-rastyazhku. html<\/a> https:\/\/builderbody.ru\/rastyazhka-dlya-nachinayushhix-v-domashnix-usloviyax\/<\/a> https:\/\/GoodLooker.ru\/rastyzhka-na-vse-telo-30-minut.html<\/a> https:\/\/Lifehacker.ru\/uprazhneniya-dlya-rastyazhki\/<\/a> https:\/\/rulebody.ru\/trenirovki\/nogi\/samye-effektivnye-uprazhneniya-dlya-rastyazhki\/<\/a> https:\/\/www.adme.ru\/svoboda-sdelaj- sam \/ 10-uprazhnenij-na-rastyazhku-kotorye-podaryat-vam-gibkost-koshki-za-4-nedeli-2139265 \/<\/a> https:\/\/www.cosmo.ru\/health\/sport\/rastyazhka-dlya-nachinayushchih-v- domashnih-usloviyah-luchshie-uprazhneniya \/<\/a><\/p>\n
Post source: lastici.ru<\/div>\n","protected":false},"excerpt":{"rendered":"A set of leg stretching exercises with a detailed description and technique.<\/p>\n","protected":false},"author":1,"featured_media":65896,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_wp_rev_ctl_limit":""},"categories":[318,174,405],"tags":[],"class_list":["post-332178","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-for-women","category-health","category-rest"],"_links":{"self":[{"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/posts\/332178","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/comments?post=332178"}],"version-history":[{"count":0,"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/posts\/332178\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/media\/65896"}],"wp:attachment":[{"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/media?parent=332178"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/categories?post=332178"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/tags?post=332178"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- \n
- \n
- \n
- \n
- \n
- (swinging arms and legs, rotating the head, pelvis).<\/li>\n<\/ol>\n
- If your goal in stretching is to do the splits, work not only your legs, but also your back. If it is constantly flexed, the muscles will not be able to become elastic. Also note that while stretching, you should not hold your breath,<\/strong> otherwise the body will suffer from a lack of oxygen.<\/li>\n
- Dynamic<\/strong>. Dynamic stretching assumes that you will be in constant motion. One of the simplest examples of this is a forward and backward lunge with a constant change of legs. The effect can be enhanced if you increase the amplitude and distance between your legs. In fitness, this type of stretching is often interspersed with strength training.<\/li>\n
- Static<\/strong>. Very popular with athletes and yogis. Its essence is that, having stretched the muscles to the extreme position, you should stay in it for 20 seconds. It is recommended to perform the exercises in several approaches, but if the pain is unbearable, you do not need to endure it.<\/li>\n