Barnaul fitness trainer Anastasia Yelchischeva told Woman`s Day about the benefits of stretching and taught how to sit on the twine at home.
– Stretching, including twine, is not only beautiful, but also useful. We count the pluses. Occasion: Stretching helps you relax and relieve stress. Two: develops the musculoskeletal system. For example, in winter it will be easier for you to stay on slippery ice. Three: if you are a fitness professional, good stretching will help you train more efficiently. And four: exercise helps the production of endorphins – hormones of happiness.
Do you know what is the main thing for any exercise? Good mood! So we turn on our favorite music or TV series, relax and tune in to the positive.
Now you need to warm up your muscles. You can jump over the rope, make bends and turns of the body – whatever you like. Remember to wear socks or leggings to keep your body temperature up. And to develop joints from a standing position, we do squats and lunges.
– We start stretching from a standing position. The heels are flat on the floor and the legs are straight. We tilt the body forward, stretch our hands to the floor. We do not round the back, the shoulder blades should be brought together all the time.
– The supporting leg is bent at the knee, the other leg is straight. The angle between the thigh and lower leg of the supporting leg should be exactly 90 degrees. Pull the sock towards ourselves. We move the body forward, bending the elbows. Change legs and repeat the exercise.
– We lie down on the floor. The loin is firmly pressed to the floor. The supporting leg is bent, the knee looks to the side, we pull the other leg towards ourselves. It should be straight. If you still lack the flexibility to reach your feet, you can use the available tools, such as a towel. We change legs.
– In the next exercise, the hips should be in line with the legs bent. The entire weight of the body is directed towards the pelvis. A deflection should appear in the lower back. The top of the head looks at the ceiling, hands are in front of us, and we try to lower the pelvis as low as possible.
– We sit down on the half-step. We turn to the working leg. The knee should be straight. But the other leg can be bent if it is easier for you.
– Thanks to simple exercises, we approached the split. Remember: the main thing in stretching is patience and consistency. By the way, this is a great alternative to morning exercises: after all, after a warm bed, you just want to stretch. Let’s do it profitably!
And three more rules for proper stretching:
1. Do not exercise “through pain”. Just at the point where the working muscle is already felt well, we linger for 20 seconds.
2. Watching your breathing. We do all the exercises as we exhale.
3. In any stretching, a measured pace is important. We do everything slowly and learn to feel our body.