Stretching exercises and flexibility
In everyday life many people lack the flexibility to just to feel complete: to bend down to tie laces or fasten the dress at the back, for example. Women especially need flexibility, because this is the first external sign of femininity, grace, beauty. Stretching exercises and flexibility are designed to solve this problem, give joy full movements to make a huge contribution to health and mobility. Learn basic useful and effective of them you can below.
Effective exercises are stretching and flexibility for beginners
An effective program for stretching is difficult good exercise, designed to pull the tendons, first of all, it is a sound approach to the execution of each movement. You need to know the correct execution of an exercise, don’t push yourself, to know when to pause. You have to remember that there are two ways to stretch the body, static and dynamic.
The static form of extensions created for moderate stretching of the link beginners. This exercise program flexibility provides a smooth exercise with fixing the particular posture. This person is mentally adjusted and feels like its the muscles, ligaments gradually stretch. Dynamic stretching is for the more advanced active people, who a long time working on my flexibility. Read further with special exercises for stretching the whole body, which are those who are just beginning their studies.
- Go to the wall, turn the palm of your hand no higher than your shoulders, lean forward, keeping good posture. Smoothly bend your arms at the elbows until the moment when you hit your head against the wall. Lock up to half a minute.
- Stand up straight, and over a raise your hands. Vitrifies so not to tear off heels from a floor. Then bend down, hands touching the socks. Repeat this exercise several times.
- The right leg should be bent at the knee in front, left knee to rest on the floor in the back. Hands rest on the front leg, slowly apply the torso towards the right leg. At a time when the feeling of tension of the muscles of the thigh, hold for up to 30 seconds.
- Change the initial position of the previous exercise, straight front leg and putting it on the heel. Both hands rest on the Mat, follow the slope to the right leg. It’s important to watch your back was smooth. When you feel maximum tension in your body, hold for a count of 30. Slowly change the position until the next exercise.
- Lie on your back, smoothly raising his right leg and clasping her hand in his calf. With a smooth exhale maximally pull the leg towards yourself, slowly. Hold the pose for a count of 30, repeat with the other leg.
- Adopt the pose of a frog, pinning his feet to each other. Abut elbows on his knees. The back all the time hold down straight. Leaning forward, her legs apart and elbows in one motion. So softservices to 30 seconds. You must do repeat a few times.
The complex of exercises for stretching the spine and back muscles with photo
The spine performs the function of a support which holds the whole body. To feel comfortable, have back problems, train yourself to Wake up every day with a small charge, exercise program aimed at stretching the muscles of the back, ligaments of the spine. Below check out some more:
- Take the cat pose, standing on his knees, alternately change position: digibyte back up, prohibite ago. It is important that the press was the most pressed to the back. Every motion capture for 15 seconds, perform at least two to three minutes.
- Lying on your back, pull with your back to the Mat and one leg loop through the left put on the floor. The head turns in the opposite direction, hold for half a minute. The same exercise run with a different ending.
- Sit on a chair, strongly pull the arms forward, leaning the top of the hull behind them. It does not lean forward. Fiksiruesh in this position for up to a minute.
Exercises for stretching of legs to cross split
Performing cross string for beginner. Without prior extensive training you are not that will are not able to perform, but at risk of significant injury to the ligaments of the foot and will never be able to do this exercise fully. Remember that this set of exercises may be performed only after a warm up and complete stretching of the body.
- Sitting on the floor, legs spread apart to the maximum of her body. The back should maintain a strictly equal footing when you put your hands up and start to bend down to the floor. Repeat these manipulations several times.
- Take the starting position from the previous exercise, keep your arms in front of him, reach to the tips of both feet so that the torso is maximally pressed against the floor.
- Standing fold hands sideways, holding both hands over elbows, flat back maximum lean down, not too wide apart legs.
- The initial position of the body remains from the previous exercise, but this time in slow motion pass each foot in different directions. When you get the hands to the floor – keep the splits, slowly overcoming the slight pain.
- Standing spread your legs widely to perform lunges in different directions: one leg to pull up to the stop, the other bent at the knee, smenyaet each in turn.
- From this position, raise one leg and, grabbing the hand on the lower leg, straighten the flattened leg. Drag the body up, resting on the support foot. Repeat with the opposite side.
- Keep Feet together and straight back lean forward until until rested his chin on one knee and then the other.
- Original position as in the previous exercise, but do tilt down the whole body, grasping hands heel. It would be ideal if you touch his head to the Mat.
- Sit on the rug, spread her legs wide apart with deployed in the sides of the socks. Lean forward, transferring body weight to the hands that are on the floor. Look straight, trying to put the belly on the floor.
- After all the previous exercises, you can perform the splits, slowly and carefully sinking down on the floor.
Exercises of yoga for stretching of the joints
Yoga is not just cunningly devised exercises this Eastern type of exercise involves a way of life that is concentration, a positive attitude and harnessing the energy in the space. Using yoga in your classroom, you will feel that the body is not only flexible, easy – to you will gradually return vitality, health will improve, and success in all – to grow with each passing day. Consider and apply a few interesting exercises to stretch the joints with yoga.
- Start in a standing position, feet spread wide to the pelvis was between the heels. One foot to abut the floor with a knee in the back, and the second one right in front of him, turning the foot inward. Gently and slowly you have to sit on the back foot.
- Sitting on the Mat, legs apart with their knees in different directions and roll their feet. Put your hands on your knees and maximally operates so as to lower the legs to the floor. Holding the back strictly straight. Hold the bottom position for 10 seconds.
- While sitting, straighten leg in front and bend the right so that her foot was on the floor behind the left knee. Tilt left and right leg to touch the knee to the floor. Hold up to 10 seconds.
- Standing feet apart for each other so that the front became your right leg. Right hand behind your head, with the elbow exactly keep up, struggling datalimits to vanes of the same hand. Follow tilted slightly to the left and left arm pull the torso down, clutching his right elbow.
Video: stretching or stretching at home for women
To achieve good body flexibility – no need to visit a gym, spend money on it. To achieve amazing results you may well be able home, by following the lesson with your child. To do this, use the recommended techniques, the secret of which lies in the right approach and the phased implementation of the entire program. No easy task, but your body will be revealed and will feel much younger at any age. If you are interested – watch the video with stretching exercises and flexibility, which are used among professionals.