Stretching is a fairly popular director of training. Stretching turns out to be useful not only in order to be able to sit on the twine. At the same time, good muscle elasticity prevents the appearance of problems with joints, pain in the back and legs, facilitates pregnancy and childbirth. We tell the rules of competent stretching.
What to prepare for classes
For classes you need a rug made of rubber or foam, two foamed blocks for yoga, elastic gum and a little free space. It is important to practice stretching in a well-ventilated room at room temperature - 25-28 degrees. In the cold muscles are reduced, and they are relaxed in warmth, so you will quickly notice the result from classes. Jump a convenient fitness, not constraints movements. In our opinion, the most convenient option is sports top and legings, thin socks or barefoot on the legs.
How much should the lesson last
Better, if stretching you will perform after the main workout. Especially effectively turns out to stretch the muscles after running or fast walking. Never start stretching without pre-warm up muscles, otherwise you can injure them. Make the articular gymnastics: from the neck to the feet and hands. After the workout, lie on the rug and swing the press - so your body is prepared for the load, raising the pulse and pressure. We advise you to exercise for about an hour - 10 minutes to warm up and press, 40 minutes on the stretching itself and 10 minutes to meditation. To quickly sit on the twine, do every day.
Do warm-up before stretching
Photo: Pixabay.com.
What exercises to perform
- Stop stretching from the warm-up of the neck muscles and the shoulder belt - make circular movements and counterclockwise, sitting on the rug. Always keep your back straight, trying to connect the blades: a good posture is a safe stretching.
- After performing the slopes to the sides of the sitting position: drop the lodge on the elbow, pull the free hand to the side where we leaned. You must feel the stretching of the sides and hands.
- Then make a "butterfly": connect the feet, trying to move them as close as possible to the groin. Hold the palms for the left skunks, and the elbows put on your knees. You can reach your hands forward, trying to lower the stomach at the feet.
- Then make a stretch in the dynamics - it is much more efficient than static stretching. Stand on your knees and pull one leg forward, putting on the heel and straightening in the knee. Throw to straight leg, dropping back smoothly. You can spring a little, trying every 15 seconds to descend all the lower.
- Bend the straight leg in the knee and move the body weight to it. Bend the other leg, grabbed the sock with your hand, and pull it to the buttocks. Install the timer on your phone: 1 minute hold on to this position.
- Straighten both legs, sitting in the twine. If you do not take out your hands to the floor or twist your back, take the blocks for yoga and go on them. The weight of the body should have to groin - the muscles of the pelvis stretch. Otherwise, you will stretch the fallen tendons, which will not bring the twine.
- Make the same exercises with another foot.
- Then turn forward. Bend your knees and arrange them so wide as you can. Enroll your elbows on the floor or blocks and slowly move forward-back. You should feel the tension of the muscles of the pelvis.
- Straighten one foot and continue to do the exercise for 1 minute. Change your feet and repeat the exercise.
- Straighten both legs - hold on this position 2 minutes.
Each exercise is given at least a minute.
Photo: Pixabay.com.
Rules stretching
During the exercise, you should feel easy tension in the muscles. No need to make a stretching through force when you feel pain, it will lead to injury. It is also important to do exercises regularly that the muscles get used to the load and gradually relax. As soon as you notice that they have become easy to stretch, ask a friend to help you - put on the back to increase resistance and additionally stretch the muscles.