Exercise to develop flexibility. Complex of physical exercises

The flexibility of the body as a whole and your muscles in particular is a very important parameter, which many often underestimate. They want to focus on strength exercises or try to develop specific characteristics, for example, speed. However, in any case, flexibility is what determines the capabilities of your muscles, so that if they are not flexible, then you can not become stronger, faster, and so on. Accordingly, each athlete is useful not just one exercise for the development of flexibility - it is best to use a whole complex, which can then be repeated periodically to maintain your body in perfect condition. The complex, which will be described in this article, is a lesson for those people who have serious problems with flexibility. It must be performed within one or two months in order to achieve the maximum result.

Head tilt and tussle movements

The first exercise on the development of flexibility, rather, refers to the warm-up, but you quickly enough understand that even it can help you seriously. So, you need to occupy the standard position - the legs are shoulder width apart, the arms are lowered. The essence of the exercise is to alternately tilt the head in different directions - first tilt it forward, then left, then back and finally to the right. Naturally, you can choose the direction yourself, so if it is more convenient for you to act clockwise, it is your choice - this will not affect the essence and effect of the exercise. After that, you need to stay in the standard rack, but raise your hands to the sides. The essence of the second exercise is that you need to perform rotational movements with brushes. Do alternately several rotations in different directions - for example, four times forward, then four times back, then repeat. This exercise for the development of flexibility is also warm-up, but it helps develop your flexibility of hands, or rather, brushes.

Hand rotation and twist

The next exercise on the development of flexibility almost completely repeats the previous one. You need to stay in the same rack, leaving your hands in the same place, but if the last time you rotated the brush, now you need to rotate the whole hand. The account remains the same. Do, for example, four rotations forward, and then switch to spin back. On this warm-up exercises come to an end, and you face more serious tasks. In the next exercise, you will need your first gymnastic projectile. It is best if it is a special gymnastic stick, but any elongated object or even a curled towel will come down. It is important that you can take it up by spreading your arms a distance wider than your shoulders. Do the upright hands, then you need to twist the shoulder joints back, not letting go of your projectile. Repeat this exercise, each time complicating yourself the task - reducing the distance between your hands on the projectile. With this, and begins a set of exercises for the development of flexibility - ahead of you waiting for more complex tasks.

Slopes sideways and mill

A set of exercises for the development of flexibility contains a variety of techniques to achieve success. Therefore, be prepared for the fact that the exercises will differ from each other. This can please you, because in many cases the development of flexibility is rather boring and monotonous - but not this time. Here you, for example, have to do the slopes of the trunk sideways, which is very useful for stretching the exercise. You need to stand in the standard rack and keep your hands on your sides. After this, you need to lift one hand one by one and stretch it over the head to the other side, tilting the torso there, while making spring moves. Permanently change hands and tilt sides for maximum efficiency. Then you can proceed to the next exercise, which is called a "mill." Here you will need to alternately try to reach out with your fingertips to the fingers of the opposite leg. This means that when you tilt, you drag your right hand to your left foot while continuing to perform springy movements and constantly changing your arm and the direction of the tilt. As you can see, physical exercises for the development of flexibility can be quite complicated - in this case you can not bend your legs. So if you do not reach the toes - try to reach the floor to show the best result every time.

Circular movements of the body and legs with legs

The technique for developing flexibility can be different, but the goal should always remain the same - to make your muscles more flexible, and also to warm them up before more serious exercises and loads. So, the following exercise will give you a little breather, because it's pretty simple. You need to stand in the standard position, rest your palms in the sides, then start turning your body in different directions. Naturally, in this case, you should not forget about the springing movements, which will haunt you now all the time. Knees to bend you are forbidden, also you can not tear your heels off the floor, otherwise there will be no meaning in this exercise. After that, you will need the next projectile - in this case a chair or any other object, on which you can lean, will do. It is important that the fulcrum is approximately at the level of your belt, otherwise you will be uncomfortable, and the effectiveness of the exercise will decrease. You need to stand by your side with one hand, put your hand on it, and then start making flies with the opposite foot - several times forward, several times back, several times sideways. Then you need to turn around to do the same complex for the other leg. You must understand that the development of children's flexibility plays a very important role, and if you force your child to do these exercises as a child, then he will have fewer problems with flexibility in adulthood.

Torso of the trunk standing and sitting

In all that you do, there is no hidden secret - this is a common gymnastics. The development of flexibility in this case plays a very important role, so that you can get the most out of this complex. So, further you need to make the torso of the body forward first from the abutment to the chair, and then sitting. To do this, you will need to spread your legs as wide as possible and stretch forward, trying to get as far as possible with each time. Naturally, there are various ways to develop flexibility, but this one is one of the most effective.

Inclination and bending

Stretching and flexibility are the determining factors in any sport, you can not do without them, you can not replace them with anything. So you should not miss such, far from the most fascinating complexes. They may not look interesting, but they are incredibly useful for your body and muscle tissues, so gather with strength - and go on, then you can say thanks to this complex. Stay on the floor, but bring your feet together, and take your hands behind your back and lean on them. Now you can begin to make springing inclines forward, trying to lower your chest to your legs - naturally, your knees should remain straight. After that, you need to change the direction of your movements. This means that the position of the body remains the same, but instead of inclinations, you need to bend the body.

Movement of the pelvis and stretching the legs

So, it's time for the last exercise sitting. To perform it, you still need to lean on your hands behind your back, but your legs should be bent at the knees and leaned on the sole. After that, raise the pelvis and begin to make movements in the direction of your heels, trying to touch them. On this sit-down section ends - you can lie down and relax, now you are guaranteed to feel pleasant tension in the muscles worked. But do not relax too much - you still have enough exercise in the prone position. For example, you need to lift a straight leg, grab it in the ankle area with your hands and pull it toward yourself, without bending it in the knee. Then change your foot and repeat the exercise.

Back bending

The next block will be devoted solely to arching. To begin, turn over on the stomach after doing the previous exercise. Lie face down on the floor, but rest with your hands. At some point, lift the upper part of your body and arch in the spine without lifting the pelvis off the floor. You can do this exercise in several ways, then go on to the next one. Its principle is the same, only that your position will be completely different. You need to get on your knees, grab your ankles with your hands, then deviate back, again arching in your spine.

Squats

The next exercise is called squatting only partially - now you will understand why. To do it, you need to stay on your knees, then lower the pelvis to the floor in turn - then to the right, then to the left. In this case, you need to stretch your arms in the opposite direction, that is, if you sit down to the right, then the hands should go to the left and vice versa. Well, the final exercise is already full squats. Stand up, move your legs together, then descend into a deep squat, spreading your arms to the sides.

Relaxation

Please note that this set of exercises does not require you to have great power costs, nor any other serious effort, be it cardio-loads or anything else. However, these exercises exert their influence on the muscles, so you should not immediately move on to more complex occupations. Need a little rest. The best thing to do is lying on your back - you can just relax, and you can make light warm-up movements for all parts of the body, so that the muscles do not cool down, but at the same time relax, and you get so important rest for further training.