Exercises for stretching should be included in each complex, since their benefits can not be overemphasized. They help to avoid pain after weight training, because they stretch and relax the muscles, increase the elasticity of the tissues, make the figure more attractive and, above all, also contribute to moral comfort! Relieving tension from the muscles, you relax the nervous system: that is why yoga, which includes many exercises for stretching muscles, promotes spiritual harmony.
Complex of stretching exercises
Stretching exercises for beginners are not much different from classes for those who have long been engaged in stretching. Simply one can perform the exercise more deeply, others - not yet too much. In addition to training, much depends on your natural flexibility: exercises for stretching the body are easier given to those who naturally bend well and without any preparation can stand in a standing position, legs together, knees are not bent to put both hands in front of him on the floor.
So, effective stretching exercises include the following options:
- feet on the width of the shoulders, and hands on the waist. Perform simple slopes to the right and left leg. Repeat the total of 12 times (this and several subsequent exercises before stretching must be done every time to prepare the muscles);
- feet shoulder width apart, hands on waist. Perform a circular rotation of the entire body of 8 turns in each direction;
- feet shoulder width apart, hands behind head. Carry out circular motions with a basin 8 turns in each direction;
- feet together, hands on their knees. Perform circular rotations with your knees for 8 turns in each direction;
- standing on one leg, the second bend at the knee, hands on the belt. Perform a circular rotation with a bent leg, then change your legs - 8 turns for each leg;
- put your feet together, hands along the body. Deeply lean forward. From this position, produce 12 springy movements to the floor;
- Put your feet wider than your shoulders and repeat the previous exercise;
- from the standing position, legs wider than the shoulders do the attacks aside: first move the weight of the body to one leg, and the other pull, then change your legs. Perform 12 times;
- repeat the previous exercise, however, from the "lunge to the side" position, each time go to the "lunge forward" position, changing the direction of the toe socks;
- put feet wider than shoulders, grip the ankle joint or heels with your hands and, trying to sit low, straighten your back and pull the pelvis forward. Position fix for one minute;
- kneeling, grab your hands in the castle. Perform from this position squats in the sides alternately, touching the buttocks of the floor, 6 times for each side;
- kneeling, spread your legs as wide as possible, feet to the sides. Perform 12 sit-ups, each time touching the buttocks of the floor;
- sitting on the floor, legs together perform 12 inclines forward;
- sitting on the floor, feet to the sides, follow the 12 inclines forward;
- The starting position is the same, but one of the legs is bent.
Lean 6 times to the bent leg, then change your legs and repeat 6 more times; - sitting on the floor, pull out your left leg, and bend the right leg and take it back. Tilt forward, make 12 springy movements and repeat for the other leg (this is an excellent exercise for quick stretching);
- sitting on the floor in Turkish, follow the slopes 10-12 times forward;
- "Butterfly": sitting on the floor, connect the feet and elbows spread your legs to the sides 12-16 times.
Exercise for stretching is ideal to perform after aerobic exercise - running, dancing, skipping rope and other. They will not only create a pleasant sensation in the whole body, but also help you develop flexibility and grace!