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How to stretch at home. Video training
Young mothers, residents of small towns and villages far from megacities, for lack of the opportunity and time to visit professional sports facilities, are forced to study at home. And the main thing in independent studies is to do the exercises correctly.
Stretching at home – how to do it right
Stretching is very important for a woman. It provides smoother movements, body flexibility, and a lighter gait. And in home fitness classes, you should not forget about it.
It is best to stretch after a basic set of exercises. During this time, the muscles are most elastic and less prone to injury. You need to start with the simplest exercises. An attempt to immediately sit on the twine can turn out to be deplorable.
The first stretching exercise that is available even for beginners is done like this:
- sit on the floor with your legs crossed in a Turkish fashion;
- put your palms on your knees;
- press gently on your knees, trying to push them closer to the floor.
Exercise for three to four minutes, gradually increasing your speed and pressure. When you feel light in your muscles, complicate the workout by bringing your feet together.
The second simple exercise is done alternately with the left and right legs. This stretches not only the muscles of the thigh and lower leg, but also the waist.
It’s easy to make it:
- sit on the floor with one leg tucked under you and the other stretched out;
- bend over to the side of the outstretched leg, trying to reach the knee with your palms (after five to seven sessions, you will easily reach not only the knee, but also the toes);
- do springy movements for two to three minutes, then change legs.
Stretching serves as a great “cool down” after an intense workout
The third exercise is to improve the elasticity of the abdominal muscles. It will help you get a nice abs.
The exercise is performed while standing:
- stand with your feet shoulder-width apart;
- raise your right hand up, place the second on your belt;
- with springy movements, bend towards the raised hand;
- change your hand after two to three minutes.
The fourth exercise will help make the muscles of the back of the thigh elastic. You need to stand near the windowsill, throw your leg on it and bend your head to your knee, stretching your arms in the direction of the foot. Change your leg after three to four minutes.
Stretching – advice from professional trainers
- To prevent muscle damage from stretching, eat foods rich in calcium: eggs, chicken breast, and beans. Proper nutrition is one of the main conditions for harmonious physical development.
If you stop stretching, your muscles quickly lose their elasticity. Therefore, exercise at least twice a week.
2. Start stretching with a small amplitude, increasing it gradually with each session.
3… Use weights only after you feel that you have reached the maximum in the exercises without additional devices.
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