Contents
Stretching exercises: video
Those who are just starting out in sports often do not pay enough attention to stretching their muscles. But elastic and flexible muscles not only make training more effective, but also reduce the likelihood of injury. By including stretching exercises in the training program, you improve joint mobility and are always in the right tone.
Stretching types and its meaning
Stretching done correctly is essential not only for professional athletes, but also for those who are just starting to visit a fitness center or gym. Exercise to increase muscle elasticity prepares the body for a higher load, improves blood circulation, and simply contributes to well-being. When doing stretching, or stretching, it is important to correctly approach your workouts so as not to end up with sprains.
There are two types of stretching: static and dynamic. For beginners, it is recommended to use static stretching, in which sudden movements are not made. You just take a certain position and stay in it for several minutes, feeling how your muscles tense and gradually stretch.
With some experience, you can move on to dynamic stretching. It includes all kinds of swinging arms and legs in a wide amplitude, splits, rolls and so on. A good effect is achieved by combining static and dynamic exercises included in stretching complexes.
Practice stretching exercises under the guidance of an experienced trainer in the early stages of preparation.
Mini-complex for stretching muscles
Below is an approximate set of stretching exercises for different muscle groups. All of them are static and are best suited for beginners. Before performing the complex, it is recommended to do a light jog, work with a rope, perform a series of bends and shallow squats.
Exercise number 1. Place your right foot in front of you and take your left back. With the knee of your left leg, rest on the floor, put your hands on the knee of your right leg. Begin to slowly lean forward. When you feel that the muscles are stretching, stay in this position for half a minute. Now take a deep breath with your entire chest, and as you exhale, try to lean forward a little deeper. Lock in the reached position again for thirty seconds. After that, slowly return to the starting position and perform the exercise again, changing legs.
Exercise number 2. Change position by straightening your right leg. Lean on the knee of your left leg completely. Slowly tilt your body down, making sure your back is straight. When you get down as much as possible, linger in this position for half a minute. Feel the knee ligaments and thigh muscles tighten. Slowly return to the starting position and change legs.
Exercise number 3. Lie on your back, lift your left leg up and grab it with your hand just above the knee joint. Try to relax your chest and take a deep breath. As you exhale, begin to slowly pull your leg towards you. Having reached the maximum possible position, stay in it for 30 seconds. Return slowly to the starting position.
Keep your leg straight and your muscles relaxed
Exercise number 4. Get on all fours. Arch your back and look up. Hold this position for twenty seconds. Then slowly arch your back in the opposite direction, trying to slouch as much as possible and pull your chin up to your chest. Move from the first position to the second within two to three minutes.
Exercise number 5. Sit in a chair. Extend both arms forward. Now tighten your back muscles, trying to pull your spine along with your hands. Pull your head forward at the same time. In this case, the body should be straight, without inclination. Breathe in as slowly as possible, feeling the spine stretch. Do this final mini-stretch exercise for one to two minutes.
Also interesting to read: neroli oil