How to stretch your legs. Leg stretching exercises for beginners - the best complexes for the legs and back

Stretching of the leg muscles (stretching) is required by professional athletes for running, hitting, jumping, and increasing results. Properly selected stretching exercises are needed after intense strength training in the gym or at home, leading to tone some parts of the body, leaving others unattended. Exercise will allow you to stay in shape longer, prevent muscle and tendon imbalances. Fulfilling strength exercises for pumping up the biceps or the press, it seems logical to use the muscle groups of the legs. The expander will definitely come in handy.

Before performing leg stretching exercises, it is recommended to prepare the muscles - warm up with an intensive warm-up, preventing sipping. Try the exercises:

• Ten minutes to jump rope at home, warming up parts of the body.
• Fifteen-minute run, foot warm-up - toe / heel.
• Perform leg swings 20 times, kneading the inguinal muscle.
• Sit down fifty times (preferably), step on the foot.
• Stretch your hands with jerky movements.
• Make torso tilts to the right, left side (20 times), stretching your back.
• Walk in place, even out breathing and heartbeat rhythm.

After performing standard exercises, start stretching the leg muscles at home for people of any height and build. Exercises are classified into dynamic (suitable for frequent workouts) and static (for beginner women and men). For training, it is recommended to use an expander - it is easier to stretch with a simulator.

Standard set of exercises

Effective stretching helps muscle groups to constantly stay in good shape, allows you to make your legs slender. We stretch the legs correctly and consistently:

• After warming up, sit on the floor at home, spread your legs shoulder-width apart, try to reach your socks. After the attempt, fixation and freezing in the required position for a few moments. Repeat the exercises twenty times.
• The legs are placed wider at the maximum possible, without pain, distance (standing position). Hands are crossed on the chest, they try to make slow bends with the body forward. The goal of the exercise is to try to touch the floor with your elbow, regardless of height. Three sets of 10 reps. Don't step on your knees.
• To get it right, they sit down at home on the floor, connect their feet together (heel to heel), try to touch the floor with their feet in the area of ​​bent knees. Given effective exercises for beginner women and men.

To stretch the tissues of the tendons and muscles well at home, it will take months of training the muscle groups of the calves, lower legs and thighs. The expander helps to cope well with the task - they step on the simulator, grabbing at high growth.

Complicating the task

After a week of training at home with a warm-up and standard exercises, they move on to complex stretching of muscles and tendons. Gymnastics begins to increase the load at home. A chair, an expander, an elastic band will come in handy.

High-quality stretching for slimming legs includes a set of exercises:

Increase training - the gradual addition of new movements, prolonged fading in one position and effective, calves and inner thighs. Properly training body parts is a competent approach to physical exercise.

Twine for beginners

Twine helps to train muscles. You won't be able to sit down quickly like this. A set of exercises is provided that are allowed at home for beginner women, girls, boys and men. Good results can only be achieved with integrated approach by doing regular workouts at home:

No need to perform exhausting and painful workouts, trying to quickly sit on the twine. Using a chair as a support, it will be possible to train the muscles of the calves, lower legs, thighs (especially in men) gradually. Try alternately putting your feet on a chair and bending, lowering your pelvis down. If you overdo it, you risk tearing the tendon tissue.

Yoga is the best stretch

After systematically performing standard exercises for men and women that help stretch and develop the muscle groups and tendons of the lower leg, calves and inner thigh, try your hand at a new activity - yoga technique helps people of any height, gender and age. To avoid injuries leading to tissue ruptures, you can’t stretch until it hurts, you need to train your muscles using a support, for example, a chair, be sure to do a good warm-up.

To sit on the transverse twine (the teaching of yoga calls the exercise Samokanasana), perform the following steps:

The yoga technique helps to sit on the twine quickly, but it is imperative to perform the exercises gradually, avoiding stretching the muscles and injuring the tendon tissue. It is advisable to use an expander for tall people.

Yoga is an effective method to quickly master the technique of transverse twine. The technique does not allow impacts, exceptionally smooth movements, without injuries leading to tissue ruptures. Often for yoga, a soft expander with a loop is used, stepping into it and performing difficult stretching movements. A special one has been developed, with the help of which it is much easier to sit on the twine. It is allowed to use any technique, extremely carefully and gradually.

Many people have heard about the benefits of stretching. Experts recommend doing it after training. In addition, in sports, it has formed into a separate direction, known as stretching. And even those who do not play sports should at least occasionally stretch to keep the body in good shape and health is normal. This is especially true for those who work in sedentary work and lead an inactive lifestyle. Consider why stretching is needed for beginners at home, and what exercises it can include.

Also, stretching will give you the following Benefits:

• muscle elasticity, joint health;
• minimizing the risk of injury;
• relieve muscle tension after physical activity;
• blood circulation will improve;
• the body will become more flexible, posture - even;
• it will become easier for you to keep balance and control your body;
• you will become more flexible and plastic, girls will gain grace, become more sexy.

Types of stretching

Stretching is divided into several types. Between themselves, they differ in amplitude, duration of the lesson, as well as the time of holding - before or after the main workouts. You can choose any type that you like, the main thing is regularity and efficiency. So, there are the following types of stretching:

• static. Very popular among athletes and yogis. Its essence is that, having stretched the muscles to the limit position, you must linger in it for 20 seconds. It is recommended to perform the exercises in several approaches, but if the pain is unbearable, it is not necessary to endure it.
• Dynamic. Dynamic stretching means you will be in constant motion. One of its simplest examples is a lunge forward and back with a constant change of legs. The effect can be enhanced if you increase the amplitude and distance between the legs. In fitness, this type of stretching often alternates with strength exercises.
• Passive stretch. It is often performed with a partner - mostly an instructor or coach - who makes gradual efforts. The passive partner should only inhale, exhale and relax.
• Active stretch. A classic stretch in which you need to make every effort to stretch the muscles. For example, you need to hold on to a support, raise one leg and increase the action using your hand.
• Ballistic stretch. This is a rather risky stretch that is not suitable for beginners and is often practiced by Japanese martial arts enthusiasts. Its essence is in fast, sharp and sweeping movements.

For beginners, static and dynamic stretching is suitable. You can also start with a passive one.

Stretching exercises for beginners require compliance certain rules'cause you gotta get it from her maximum benefit and efficiency, not the opposite effect. The basic rule is that all movements should be performed smoothly, carefully and without jerks. Decide in advance which muscle group you will use, and warm it up well to avoid injury.

At the beginning of the lesson, you need to pay as much attention to the muscles as possible in order to improve blood flow to their small fibers, which are very vulnerable.

• If you plan to exercise at home, be sure to study safety precautions to eliminate the risk of injury.
• If your goal in stretching is to sit on the splits, work not only on the legs, but also on the back. If it is constantly bent, the muscles will not be able to become elastic. Also note that as you stretch, you should not hold your breath, Otherwise, the body will suffer from a lack of oxygen.
• Muscles in the process of stretching should be as relaxed as possible. Also it is important to increase the training time and the amplitude of the stretch each time. But this should be done gradually - slight pain is acceptable, but serious discomfort is contraindicated. You have to learn to listen to your body and know when to stop.
• If you are in gym in groups or master video stretching lessons for beginners, you do not need to try at all costs to reach the indicators of the instructor or your neighbor on the rug. The indicator of flexibility is different for each person, and it also develops in different ways. Try to be better than you were yesterday, not better than someone else.
• Severe pain is a warning sign. She says that the load is not yet up to you, or that you are violating the execution technique.
• Do not rush to start stretching with twine. This complex always designed to improve the plasticity of the whole body, and not just the legs, as many people think.

Please note that stretching exercises have contraindications. These include hypertension, injuries and ruptures of tendons and muscles, spinal diseases, arthritis and arthrosis, damage to the pelvic joints, as well as some problems at work. of cardio-vascular system. If in doubt, consult your doctor first.

Stretching for beginners: an effective set of exercises

Stretching exercises for beginners at home should not be too difficult. It is better to start small, safely and comfortably for yourself, increasing the load in the future. Consider one of the options for simple home complexes.

Popular myths about stretching

Before you start stretching, you need to learn about it as much as possible. There are many misconceptions about this type of activity. Among them are the following:

• Myth 1. Stretching requires special inclinations. Perhaps this is true for professional athletes and gymnasts, but those who practice purely for themselves do not need any talents. It is enough to start doing the simplest stretching lessons for beginners, gradually increasing the load.
• Myth 2. It is impossible to start stretching as an adult. Many people think that stretching exercises should start in childhood, and they are no longer available to adults. This is not true. Yes, children are indeed more flexible and mobile in terms of joint mobility - it’s easier for them. However, in fact, you can start exercising at any age. Of course, you will not sit on the twine right away from scratch - you will have to try, again, starting with small loads.
• Myth 3. Flexibility exercises always cause pain. This is fundamentally wrong. The pain can be mild and pleasant. In no case should you stretch to serious discomfort - stop at a state of tension.
• Myth 4. You can't lose weight from stretching. Actually it is possible. Of course, it does not burn as many calories as cardio, but, as with any physical activity, energy costs are present. Accordingly, it promotes weight loss.

1. Exercise for the back "Kitty"

Get on all fours. Gently arch your back up, then gently bend it down as well. In each final position, fix for a while.

2. Exercise for stretching the buttocks

Lie on your back. Bend one leg at the knee, pull the other to the chest, keeping it as straight as possible.

Another exercise for the buttocks is to sit on the floor, bend one leg, try to lean forward towards the other leg.

3. Stretching the calf muscles

In a standing position, lunge with one leg and bend it at the knee. Pay attention that the feet are well pressed to the floor. Repeat the same for the other leg.

4. Exercise for the front of the thigh

In a standing position, bend one leg at the knee and pull it towards the buttock. Do the same for the other.

5. Exercises for stretching the chest

For chest use the following simple exercises:

• Connect your hands in a lock behind your back, raise them up in this position.
• Stand up straight, keep your back straight. Raise your hands up in the lock, start stretching.

6. Lateral thigh stretch

It is necessary to sit down, bend one leg at the knee, take the other to the sides. Now tilt to the side. For the other side, repeat the same steps.

7. Abs exercise

Lie on your stomach, put your hands on the floor. Raise upper part corps.

To start this complex will be enough. Over time, the load will become too easy for you, and then you can start doing more complex options stretching, increasing the load and amplitude.

Stretching for beginners on video

The complex proposed above is just one of the options. Exist a large number of stretching exercises suitable for beginners. Stretching for beginners in the video will help you learn more about it. Choose the most suitable complex for yourself, perform it regularly and observe safety precautions. Then you will soon notice that both your health and your figure are constantly changing for the better.

Good day to all beginners and actively continuing! Today we will get acquainted with such a phenomenon as stretching and stretching exercises. After reading the article, you will find out how muscle pulls are useful, what mistakes are made when they are performed, and most importantly, how to properly relax your muscles.

So, everyone clung to the blue screens, we begin.

Stretching exercises: what, why and why

According to statistics, most people who visit the gym/fitness rooms do it unconsciously. Those. they come in, upload their daily training program into the brain, and complete it on autopilot. Due to the fact that the main scourge modern society- a total lack of time, then usually no time is given to various preludes in the form of, hitch and muscle stretching. And really, why waste your precious time on some kind of utility room - stretching exercises, because muscles definitely won’t grow from this, and everyone knows this. This philosophy is typical for most trainers and fitness ladies. Moreover, I constantly encounter her in my rocking chair. Is this correct, and what place should the “utility room” occupy, we will talk further.

If you have ever watched the training of professional bodybuilders (at least through youtube), then you probably noticed that they pay a lot of attention to the correct “rolling in” into the training process. That is, they perform various pulling exercises that, it would seem, have nothing to do with bodybuilding. So why is this happening? Maybe pros know some secret, secret?More likely yes than no.

So, stretching (stretching) is a set of specialized exercises aimed at developing muscle flexibility and joint mobility.

The main types of stretching are:

• static - stretching the muscle at a certain point and holding it in that position;
• PNF stretch - you stretch and contract the muscles;
• passive - the partner helps (participates) in stretching;
• active - stretching without assistance;
• ballistic - you use bouncing to force the muscles into a deeper tension;
• dynamic - you stretch the muscles in a controlled movement with increasing speed.

Note:

At first, use only the static stretch type.

Stretching exercises: the main benefits

The main benefits of muscle stretching include:

• increased flexibility, muscle strength and endurance, joint mobility, range of motion, sense of body control;
• increasing circulation by sending oxygen and blood to the muscles;
• extension muscle mass and strength by stretching the fasciae (connective tissue covering muscle, tendon, nerve and bone).
• injury reduction (acceleration of their healing) and ,
• removal of muscle and joint tension (clamps), liberation of muscles;
• blood flow contributes to the washing out of decay products and the mood of the muscle for a new approach;
• makes performing strenuous activities easier by training the muscles.

Note:

A slight stretch causes a slight increase in the temperature of the muscle tissue, which, in turn, increases the threshold for rupture of the fibers. It also improves the function of energy-generating enzymes, which are very important during training, because they give the human body more energy for exercise.

As you can see, stretching provides many benefits, both short-term and long-term. Intermediate conclusion: stretching exercises (done properly) are the most effective way to fully connect your mind and body (to establish a neuromuscular connection), and therefore must be included in the .

Stretching exercises: theory

Now let's look at the main calculations regarding stretching.

No. 1. Stretching muscles does not release growth hormone

No, it is not an activity that triggers synthesis, but it prepares the whole body well for such release exercises.

No. 2. Stretching helps fight hardening of the arteries

Scientific studies have shown that long-term stretching (in the form of yoga) with moderate aerobic exercise and diet control can lower cholesterol levels and significantly reverse hardening of the arteries in adults. (before 20% regress) if they have a similar disease.

No. 3. New research and new rules

Many trainers say that there is never too much stretching. However, recent studies show that athletes in active sports (football, basketball, etc.) immediately before the game should not perform long stretching procedures, because. this temporarily slows down muscle activation. long stretch (near 20 minutes) reduces strength for up to one hour after stretching and slightly attenuates muscle activation.

Now let's dig a little deeper into the science and see how stretching affects muscle growth?

Undoubtedly, professional bodybuilders know many secrets in building impressive volumes, and one of them is stretching. It plays an important role in the formation of muscle mass and here's why.

Every muscle in your body is encased in a special sack of tough connective tissue known as fascia. It is important to keep the muscle in place.

Not many people know, but fascia can hold back muscle growth. Just imagine the situation - you are actively working in the gym, eat plenty of food, muscles want to grow, but they do not have such an opportunity, something is holding them back. And this something is a rigid fascia that does not allow the muscle to expand. This phenomenon can be compared to squeezing a large chest pillow into a small pillowcase.

Conclusion: Muscle size will not change no matter how well you train or eat. the connective tissue around your muscles is highly compressed.

The best example of this phenomenon is the calf muscles. The calf is simply riddled with fascia, thanks to doing a lot of walking work and heavy lifting duties. It is because of the "clogging" on the fascia that many athletes cannot develop impressive calves. The way out in this situation is stretching exercises.

In the process of stretching (under certain conditions) You can stretch the fascia and give the muscles more room to grow. Now I will give out one of the main secrets of bodybuilders - the key to effective stretching of the fascia is. The best time to stretch is when your muscles are as engorged as possible. In the process of extreme pumping, the muscles press on the fascia (from the inside, as if bursting it). At this time, you seriously increase the pressure on the fascia, which can lead to its expansion.

Note (secret secret):

One of the main reasons that Arnold Schwarzenegger had an incredibly developed chest was that he ended her workout with dumbbell swings - an exercise that accentuates the stretched position of the pectoral muscles. He bombed his chest in pumping mode (filled her with blood), and then lay down on a horizontal bench and did the wiring, keeping the stretch in the lower phase. This allowed him to acquire XXXL-sized breasts :).

Fascial stretching is somewhat different from the usual, but it is it (the first) that gives the most impressive results. When you stretch the fascia, you should feel powerful pulling pains and pressure - this is the muscle working against the fascia. Make sure you are not stretching in a way that will cause your muscles to tear or cause injury.

You will quickly learn to feel the difference between good and bad stretching. The main rule here is a stable stretch, and not a feeling of acute pain. Hold each stretch for at least 20 before 30 seconds. This will give you time to "engage" the fascia in the area.

Note:

Remember, if the muscles are not “pumped”, then the stretching will proceed easily and calmly, otherwise the stretching will be quite difficult.

To sum up the whole bullshit part: one set of stretches after each set that you do per muscle group, in addition to the obvious benefits in developing flexibility, can have an incredible effect on your muscle size and their ability to grow further.

Well, it's time to move on to the practical part, namely ...

How to properly stretch your muscles: the best stretching exercises

I would like to start this subchapter with a visual component that clearly demonstrates the phenomenon of muscle stretching. Compare two images showing the same muscle group, the biceps brachii.

As you can see, the first one is much shorter and slightly runs over, the second one is a stretched, long biceps. It turns out that the longer it is, the more space for growth, so it can grow more powerful (higher, more voluminous).

Not many people know how to properly stretch their muscles, and all this is due to ignorance of the basic postulates and recommendations, which include:

• warming up (raising body temperature) before anaerobic training and stretching is the main rule;
• Stretch all major muscle groups (especially active those that you have to work on in training), systematically moving from one to another;
• stretching should be done after a warm-up and after a workout, and if you work in the pumping style, then after each set;
• studies have shown that best time retention stretching is a period in 30 seconds;
• you should approach the extended position slowly and carefully, without sudden movements;
• breathing during stretching should be slow and deep;
• only after the expiration 4-6 weeks from the start of stretching, your body will agree to increase flexibility;
• 3-5 Minutes of stretching after your workout will flush out the lactic acid residue from your muscles and bring them back to normal for daily activities.

As examples of stretching exercises, we will consider two types of stretching: active with weights and static. Let's start in order.

No. 1. Active stretching with weights

It consists in the fact that you perform your usual training program, but with a small "BUT" - the muscles work only in a fully stretched position. The following visual will serve as a good example:

Dumbbell layout on an inclined (angle up) bench to stretch the muscles of the chest.

Pullover with a dumbbell for the broadest.

Bending with a barbell while sitting (Scott's bench) for biceps.

French bench press for triceps.

Shrugs for shoulders and trapezium.

For hamstrings and lower back.

Lunges for quadriceps.

Raises on socks for the calf muscles.

Each of these exercises will allow you to drop the weight all the way down and really feel a deep stretch in the target muscles with every rep. The effect of stretching can be increased by delaying (for a few seconds) in the bottom position.

Note:

Human muscles can stretch up to 150% its length.

Next in line is…

No. 2. Static stretch

A classic of the genre, familiar to most people visiting the gym / fitness rooms. You do static stretching to the point of discomfort, and then hold the state of “pulling” for 30 seconds. Once your body gets used to this procedure, it will raise its pain threshold, allowing you to stretch deeper and longer.

Here are some exercises you can do while exercising (before/after/during):

Big and small chest muscle(hull rotation, failure of m / y supports, stretching with a Swedish wall).

back muscles (hanging on the crossbar, tilting the body to the side while holding the support, praying on the knees).

Muscles of the neck and shoulders (tilts to the sides, horizontal adduction, lock behind the back).

Arm muscles: biceps and triceps (vertical stretch, hanging on the bar with a supinated grip, hyperextension of the arm behind the head).

Muscles of the arms: forearms and hands (frontal extension of the fingers, flexion of the fingers from the lock position, flexion of the fingers of the hand with the help of the other).

Leg muscle group: quadriceps (knee flexion, hip flexion with knee support) and biceps femoris (hip extension with knee extended).

Muscle group of the leg: leg muscles (pulling arms to legs while sitting, stretching with emphasis on the heel).

Muscle group of the leg: buttocks (rotation of the hip lying on the floor, adduction of the hip while standing, flexion and internal rotation of the hip).

Muscle group of the leg: adductor muscles (hip abduction sitting/kneeling, with emphasis on the knees).

Abdominal muscles: straight / oblique (lying on the stomach with emphasis on the elbows, side slope with support for the support, bridge, tilts to the side while holding the body bar).

Actually, these are all stretching exercises. , which I would like to talk about, and which will be enough for your eyes to properly perform the tricks :).

Afterword

Many underestimate stretching and rarely use it in their training program. However, you, my dear readers, now know what its strength is, and why this tool should be in the arsenal of people who want to build good muscle volumes.

That's all, I'm glad that you spent this time with benefit and one more step advanced towards your goal - the embossed body of your dreams!

PS. Do not forget about the feedback through the comments, always glad to hear from you.

P.P.S. Did the project help? Then leave a link to it in the status of your social network- plus 100 points to karma, guaranteed.

With respect and gratitude, Dmitry Protasov.

It just so happened that all people leading, or just starting to lead healthy lifestyle life, very little attention is paid to stretching exercises. Perhaps some people think that only professional athletes (gymnasts and acrobats) need flexible muscles, someone blames their laziness and lack of time, but someone has not heard about this type of exercise at all.

And, regardless of the reason, all these people are losing a lot. After all, stretching exercises, even for beginners, this is a wonderful, and most importantly, affordable way for everyone to always stay in good shape. It doesn’t matter how old you are, whether you played sports or not, stretching is for everyone. By training flexibility, you increase muscle elasticity, improve joint mobility. In addition, proper stretching can improve blood circulation in the body, help you relax and just improve your mood and well-being.

As you can see, the benefits of stretching great amount. Perhaps you are now waiting for us to talk about the cons. Of course, there are cons: you can damage your joints, get a sprain, and just hurt yourself. But all this can be avoided if you properly approach the training. First, you need to understand what types of stretching (stretch marks) exist.

In total there are 2 types of stretching: static and dynamic. They are subdivided into several more types, but we will not talk about them. So, static stretch- This is one of the main types of stretching exercises, beginners are recommended use it exactly. With static stretching, you should not make any sudden movements. Taking one position, you should be in it for several minutes, feeling how your muscles are stretched.

With dynamic stretch(which is not recommended for beginners to use), the trainee must perform all kinds of swings, rolls from longitudinal to transverse twine, and vice versa.

Next, we will look at the most effective exercises for stretching, suitable for beginners. All of them are static and do not require special training. It is very important that you warm up before starting your workout: do 2 sets of 25 sit-ups, jump rope, or if you have an exercise bike lying around, work out for a few minutes on it, and then start training.

Leg stretching exercises

We hope you are warmed up and ready to start. leg stretching at home.

A set of exercises for stretching the muscles of the legs

Step your right foot forward and your left back. Rest your left knee on the floor (look at the illustration). Rest your hands either on the knee or on the floor. Now slowly lean forward. When you feel a stretch in your thigh muscles, hold this position for 30 seconds. Now inhale and as you exhale try to lean even lower, freeze in this position for another 30 seconds. Now slowly return to the starting position and switch legs. Now straighten your right leg, resting fully on the knee of your left leg. Rest your hands on the floor. Now slowly tilt your torso down while keeping your back straight. Having descended as far as possible down, linger in this position for 30-40 seconds, and with an exhalation try to descend even lower. Feel how the muscles of the back of the thigh are stretched, as well as the knee ligaments. Now return, slowly, to the starting position and switch legs.

Lie on the floor with your back, lift your right leg up, grab it with your hand in a place just above the knee. Now relax, take a very deep breath and, exhaling, slowly pull your leg towards you with your hands. At the peak point, hold again for 30 seconds and slowly return to the starting position. Do the same with the second leg. During the exercise, make sure that your leg is straight all the time, do not bend at the knee joint. Also try to keep your muscles relaxed all the time, excessive muscle tension can lead to injury. Sit on the floor, press your feet together, rest your elbows on your knees (see picture). Slowly press your elbows into your legs and tilt your torso forward. At the same time, make sure that your back is straight all the time. As in the previous exercises, bend over while exhaling, and, having reached the peak of the tension, linger in this position for 30 to 40 seconds. Then return to the starting position and repeat these inclinations a few more times. This exercise perfectly stretches the ligaments of the groin and the inner thigh muscles.

Spinal Stretching Exercises

Now let's look at what exercises for stretching the back are.

The well-known “dog pose”, or “cat pose”, everyone calls this exercise differently. Get on all fours, arch your back and look up. Stay in this position for 15 seconds, then return to position (B) shown in the figure below. To do this, stoop with all your might, directing thoracic region up. Hold this position for 15 seconds as well. Do this exercise for 2-3 minutes.

Now lie on your back on the floor, firmly press the shoulder belt to the floor. Now cross your right leg over your left (see photo). Thus, you will rotate the torso in the lumbar region, while trying to take your shoulders off the floor as little as possible. Lie in this position for 30 seconds, and then do the same on the right side.

Get up off the floor and sit on a chair. Stretch your arms forward and stretch your spine behind your arms as hard as you can without tilting your torso forward. Head and also pull forward. This is the final exercise in our complex, do it for 60 - 90 seconds. Try to breathe as slowly as possible and feel your spine stretch.

Well, in conclusion, I would like to say a little about the frequency of training. Do these exercises as often as possible, ideally daily. Spend 15 to 20 minutes stretching and your body will thank you so much. If you have any questions regarding the article or exercises for stretching the legs or spine, feel free to ask them in the comments below.

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Stretching trains the whole body. This is a set of exercises for the elasticity of muscles and joints. Gives the body flexibility and vitality, improves mood. Suitable for those people who have never played sports, a must for professional athletes. How to do stretching at home? All this is prepared by Bodytrain fitness and bodybuilding experts.

Key Features

This is a type of training, thanks to which our body receives a lot of positive effects. Mobility improves, blood circulation normalizes, joint pain is relieved, muscle tissues are restored, flexibility increases significantly. Removes pain in muscle tissues after training, reduces the risk of injury before. Helps to give the body a beautiful shape.

During training, it is produced, which helps to burn subcutaneous fat, strengthen bone tissue.

Types of stretching

It is classified into five types:

• static (fixation of maximum tension)
• dynamic (pulsating movements)
• passive (behaves with the trainer)
• ballistic (sharp jerks)
• active (muscle movements)

The safest is static and passive. Great for beginners. The risk of sprains or injury is minimal. Affordable opportunity to keep fit.

What to do at home

Don't rush, move smoothly. There's no hurry. Follow the rules and get results.

Gradually increase the load, increase the number of exercises. Avoid pain, sudden movements, if you do not want to start all over again. Before starting, do a warm-up. Squats or jump rope will help warm up.

Performing a set of exercises, adhere to the following recommendations:

1. Breathing is even. Don't hold air, give your muscles oxygen.
2. Concentrate on the movements, do it right
3. avoid pain
4. Keep your back straight
5. Do it after a warm-up
6. Relax, don't tense your muscles
7. Don't save time
8. Be regular

After the first workout, you will not immediately sit on the twine. Air gymnasts are also far away. The result comes gradually. Get ready to work.

Those who have had bruises in their legs, cracked bones or injured their spine from stretching should refuse or perform it for prevention at half strength.

Exercises for the lower body. Legs

Right foot forward. We squat, bending it at an angle of 90 degrees. The foot is firmly planted on the floor. Take your left leg back. Leaning your hands on the knee of the bent leg, slowly move the body forward until a slight feeling of discomfort in the muscles. The back is straight. We fix the position for 20 seconds. We return to the starting position. Repeat, trying to make the slope deeper. Fixing again. We rise with an exhalation. We do the same complex for the left. ()

We pull the knee ligaments and the back of the thigh. We get down on one knee. The thigh is perpendicular to the floor. Make sure that the buttocks are on the same level with the knee. Extend the other lower limb forward. With an exhalation, we stretch our hands to the toes of the outstretched leg until a slight tension in the ligaments. We linger in this position for 30 seconds. Repeat the complex twice for both legs, eating lower in the second approach.

Lying on your back, raise one straight leg up. We take it with both hands calf muscle. We slowly pull ourselves up. The muscles are relaxed. Wherein knee-joint do not bend. We are in this position for half a minute. We change the leg.

Stretch for the buttocks

Sit down. The back is straight. The legs are extended forward. Bend your left knee. Bend over, trying to stretch your fingers forward as much as possible. Feel it stretch rear surface hips and gluteal muscles. () Stop in this position for fifteen seconds. Repeat.

Do a complex for the right leg.

We stretch the muscular part of the back

Standing on all fours, round the back, pull the spine up. We fix 20 seconds, slowly bend down. Again we linger in this position, we wait a third of a minute. We repeat the movements three times.

Hands in front of you. We close the brushes, forming a castle. We are trying to move forward as much as possible. The back is straight. Slowly raise your hands up without opening them. We repeat for a minute. At fixed points, we linger for 15 seconds. Read more about back training.

We work out the muscle fibers of the hands. Triceps

We perform the movement from a standing position. The legs are slightly bent at the knees, the pelvis is slightly pushed forward. Raise right hand up, bend. We put the palm on the collarbone. We take the elbow with the second hand, slowly pull to the left. Feeling a slight discomfort, we fix the position for 20 seconds, change the hand.

Standing, knees bent, pelvis slightly forward, we spread our arms to the sides, forming an angle of 180 degrees with them. With the back of the hand, we are trying to statically stretch forward. Feeling tension, hold for 20 seconds. We repeat three times.

We make the muscles of the press elastic

Lie on the floor with your stomach down. Bend your knees. Grab your ankles with your hands. Definitely the same name. Your body should resemble a boat. We pull the socks to the head. Having found the maximum position, freeze for twenty seconds. Return to the starting position and repeat the movements.

Fixing the result

To achieve flexibility, systematic training is important. Don't skip. Exercise for at least thirty minutes a day. After the first weeks of training, increase the fixation time by 5 seconds per week. Ideally, it takes a minute to be in each position. After two or three months, move on to the next stage of stretching.

Add dynamic elements. Your joints, ligaments and muscle tissues will already be ready for new loads, but don't get carried away. Everything has its time.

Now you know how to stretch at home. Keep working on yourself, creating your ideal body.

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