An important part of any set of exercises is stretching. Stretching can be a separate set of exercises, and part of any other complex. Stretching before training allows you to prepare the muscles for work, make them more elastic, in order to avoid damage. Stretching muscles after training will relieve you of the pain syndrome and contribute to the early recovery of muscles. Also stretching makes our body flexible, which gives it sexuality.
Stretching exercises for beginners
- Exercise to stretch the muscles of the arm. To do this, you need to hold hands behind your back and raise your hands up until you feel tension in your hands. Press your chin to the chest and hold the position for 10 seconds.
- Exercise to stretch the muscles of the back. Pull out your hands over your head and tie your fingers together. Slowly bend to the right, while with your right hand, pull the left arm over your head until you feel tension. Hold this position for 10 seconds.
- Exercise for stretching the legs for beginners begins with the stretching of the calf muscles. To do this, you need to stand at a distance of 15-25 cm from the wall and lean on it with your elbows. Head down in his hands. Bend one leg in the knee and pull the other leg back as far as possible, but without lifting the heels off the floor, 10 seconds. Then repeat the other leg.
- Also, for such exercises, we'll refer the exercise to the muscles of the back of the thigh. Exercise is performed sitting on the floor. Pressing the foot of the left foot against the inner surface of the right thigh, while the right leg is extended, slowly bend to the fingers of the right leg until you feel a tension in the back of the thigh. Hold the end position for 10 seconds. Reverse the legs and repeat the exercise.
When stretching for twine for beginners, you must pay special attention to stretching the muscles of the thigh and groin area:
- Exercise on the hamstrings and muscles of the back of the thigh. Sitting on the floor, stretch your legs and slightly bend them in your lap, clasp your palms with your calves and move your hands with your ankles as far as you can. In the extreme position, hold for 10 seconds.
- Exercise on the groin area. Sit on the floor. Bending your knees, place your feet as close to you as possible. Holding on to your toes, gently bend forward until you feel the stretching of the muscles in the groin. At the same time keep your back straight. In the extreme position, fix for 10 seconds.
It is necessary to say about the recommendations for doing stretching exercises for all muscle groups. These exercises should be done smoothly, without sudden movements, so as not to damage the muscles and ligaments. Also before the session you need to do a warm-up warm-up.
How to warm up the muscles before stretching
Preheat the body before stretching is an important stage of training. To do this, you must perform a warm-up:
- Neck muscles can be stretched by turning the head from side to side as long as possible;
- You can stretch the shoulder girdle with the help of circular rotations and shrugging shoulders, mahas of hands;
- the muscles of the chest and back can be stretched with the help of the arms lifted in front of you, forward and upward, and also connected behind back, back and down;
- muscles of the torso can be kneaded by turning the torso from side to side as quickly as possible, while the pelvis should be still. Also using inclines from side to side;
- muscles of the lower region of the back can be stretched with the help of smooth slopes forward literally every vertebrae as low as possible;
- the muscles of the legs and the pelvic girdle are kneaded with the help of swords by the legs,
- Calf muscles can be stretched by the lifts of the legs, ankle joints - by the rotation of the feet.