Exercises to stretch the legs. Stretching for Beginners: the best exercise

Doing sports, many fans simply do not recognize the need for stretching exercises. They have an opinion that such studies are only required for those who do sports for a long time. And some do go on about the lack of time and willpower.

The positive properties of the training complex of

Exercises to stretch the legs. Stretching for Beginners: the best exercise

However, exercises for stretching legs quite a beneficial effect on the body. And if you give them up, you are depriving yourself of these advantages, as the elasticity of muscles, improving blood circulation, an inexhaustible supply of energy and good mood. In addition, the training complex, which takes into account streamer, able to have a positive impact on the mobility of the joints, which is also an important bonus.

The negative points there are in this class

Sure, like any other variety of sports activities, exercises for stretching have not only benefits, but also negative aspects. As a result, their performance can be stretched ligament damage joints and to get the effect of overworked muscles. But all of these troubles can be just enough to prevent and eliminate. The main thing - competently approach to the training process.

The different types of extensions

Athletes exercise for stretching the legs are divided into two categories - static and dynamic. They are also divided into different types. However, special attention should be given to only two basic subgroups.

The main differences between static stretching

Exercises to stretch the legs. Stretching for Beginners: the best exercise

static trainings need to understand these exercises for stretching the legs, which you must follow novice athletes. This is due to the fact that they are quite careful affect untrained ligaments. It does not require a lot of physical activity for the implementation of such training. The athlete can make them without moving from one place, and without changing its position. To perform have to spend only a few minutes. This will show the physical sensation of the gradual stretching of specific muscles and the acquisition of the necessary elasticity.

What is the distinguishing feature of dynamic stretching?

Dynamic exercises for stretching legs practiced by professional athletes. These include a number of active action, among which swings, changes in a longitudinal cross twine and t. D. In order to perform all these kinds of training, a certain level of elasticity. Therefore, if you are a beginner, dynamic stretching is not for you.

What training complex needs?

What exercises for stretching legs and back can be done in the event, if you are a novice category? In this situation, as has been said, you need static stretching. That we turn to her. However, before you begin the training complex, need to do a little warm-up. It is necessary to ensure that cords have been prepared to the load, which is to come. You will need to perform two approaches about 20 sit-ups a few minutes to jump rope or use a stationary bike.

How do I stretch the muscles?

Exercises to stretch the legs. Stretching for Beginners: the best exercise

So what exercises for stretching should be carried out?

  1. It is necessary to lay down on the floor. The person at the selected position to be directed upward. Right leg should lift and straighten. Grasp her hands a little above the knee. Relax, take a deep breath and while exhaling, start sipping gingerly on the leg. Fixing it on the maximum permissible point for 30 seconds, return to the original position and do the exercise again on the other foot. Keep in mind that the legs should be straightened at all times. In not be too much strain during exercise to stretch the leg muscles. Otherwise, you may get injured.
  2. It is necessary to take a lot of famous "cat stance". To do this, we get up on his knees and rests her hands on the floor. Arch your back, sending lookup. Is held in this position for 15 seconds. After that lower the look and Arch your back so as slouch. This exercise should be carried out for 2-3 minutes.
  3. Lie on the floor, clutching his shoulders tightly to the surface. Move one leg over the other. It should be especially careful to see to it that worked only the loin. Shoulder belt should remain in the same position. Secure the body to achieve a state of 30 seconds. Then go back to the original position and do the exercise again on the other foot.
  4. How do you stretch? It is necessary to sit down on a chair and stretch your arms in front of you so that they are parallel to the floor. Hold your back in a straight condition, pull the arm, as well as head and neck forward. In this case, you have to feel the spine is stretched. Monitor your breathing. During the exercise, it should be smooth and quiet. This training needs to spend about 90 seconds. Exercises to stretch the legs. Stretching for Beginners: the best exercise
  5. is required to stand up, move your feet together. Breathing out, make lean forward, trying to use the fingers or palm to get the floor. Bend the knees is prohibited. Exercise should be repeated about 15 times.
  6. It should be a little sit down. By shifting your body weight on one leg, the other will need to straighten the side. It is necessary to carry rolls from one extremity to the other. The heel of the supporting leg from the floor can not tear. Gradually, the exercise can be complicated. In a more complex embodiment, the sock should be directed so that it faces upward. During the exercise the thigh stretch.

How do the splits?

Exercises to stretch the legs. Stretching for Beginners: the best exercise

Many simply want to learn how to sit on the twine. But this is not so easy. Therefore, the need to perform exercises for twine. For beginners, they are as follows:

  1. Sit on the floor. Hold the sock certain leg and lift it up by about 45 degrees. After that, close the cover. At the same time, make sure that the foot is not bent at the knee. Repeat for the other leg.
  2. It is necessary to carry out attacks. In such a situation will stretch the pelvic muscles. It should be possible to push forward the leg and by means of drop down springy movements to the maximum point. By adopting the original position, it is required to repeat the training for the other leg. The total number of repetitions should reach 10. Do not forget at the same time pumping of the pelvis, which can give an additional burden.
  3. Stand up, legs spread shoulder width apart. One tribe will need to make in the direction of lifting the foot up. It is necessary to grasp the hand of the same name. Try to pull the leg up as far as possible. Doing exercise should be carefully and gradually, otherwise you may be injured. Having reached the highest possible point, it is necessary to fix the position for 30 seconds, after which it is required to return to its original position. The same should be performed for the other leg. Exercises to stretch the legs. Stretching for Beginners: the best exercise
  4. Sit down, bend your legs and pull your feet together hands. Elbows in such a situation should rest on the knees. By means of pressing his hands to his feet, we should slowly start to bend the body forward. The back during exercise for beginners twine should be kept straight. The slope is carried out during exhalation. Fixing to the body at the maximum possible, return to the starting position after 30 seconds.
  5. Bend your right leg and set aside a little forward. Left knee when it should rest against the floor. Then start gently sip ligament is inclined forward. At that time, when there will be a sense of tension, it is necessary to fix the body in the position reached about 30 seconds. Then required to take a breath and exhale gently to continue to do the exercise, stopping after some time again. Then he should change his leg and repeat the training.
  6. Lean on left knee. You need to straighten your right leg forward. Resting his hands on the floor, you need to start gently and gradually tilt the torso toward the extended leg. Spin while performing stretching exercises should remain straight. Reaching the maximum permissible position of the body, you need to stop for 30 seconds, take a breath and continue moving again, while making exhalation. During the execution of the training you should feel a stretch knee ligament and posterior thigh muscles. Carefully take the original position and repeat the kind of exercises for stretching legs. Twine after it will turn out much better.

Always require such power gymnastics

Exercises to stretch the legs. Stretching for Beginners: the best exercise

Stretching is quite an important element in any sport. If you want to maintain the elasticity, do not forget about the above exercises. They should be performed as often as possible. And if possible, even on a daily basis. As a result, you gain easy, excellent health, excellent mood. And, of course, you will be able to learn how to sit on the twine.