Stretching legs. Stretching exercises

To maintain a beautiful form, you need to actively move at least half an hour every day. It is not necessary to go in for sports, it can be fast walking, refusal of an elevator or going to a disco. And be sure to do stretching. Stretching legs provides a beautiful gait and smooth movements.

Stretching (stretching) is aimed at developing the flexibility of the body. With its help, the tension in the muscles goes away, there is a better mobility of the joints, muscle elasticity. And also stretching helps to restore the muscles after heavy physical work. Leg stretching is necessary for office workers who are prone to hypodynamia and therefore have stagnant phenomena in the lower part of the body.

With hernias and some diseases of the spine, stretching is contraindicated.

So, how to improve the stretching of the legs? Stretching can not be started just like that. First you need to exercise aerobics or another kind of fitness, warm up the muscles, and then start to stretch the muscles and tendons. It is better to start with a half-hour lesson 3 times a week. In the future, you can increase the frequency and duration of classes.

The first exercises for stretching will be low smooth rolling from one leg to the other, and only then you can take on the inner surface of the hips (sitting on the floor, legs are folded with a corner, the body is tilted forward). It takes at least 30 seconds to pull, but better than two minutes. Do not try to quickly and sharply stretch the muscles and joints. Be careful, stretching not to pain, but to a sense of tension. This approach will help reduce the likelihood of injury, because the time for the subsequent recovery you will take a lot and start to have with even less what you have achieved. Such exercises must be performed during the month.

Knowing how to improve the stretching of the legs, in a month you can try to sit on the twine. Most likely, this will be easy for you. You need to start with a longitudinal twine with an emphasis on the hands, and carefully end up with a more complex transverse, which is popularly called a "rope". To avoid dangerous in terms of slip injuries, you need to practice in sneakers. It is not necessary to spring, it is enough to just hold it for a while in the lowest possible position.

Later, when there are 20 centimeters left before the full twine, you need to add daily squats for 40-50 repetitions each morning and legs with legs (the same number). After this warm-up, you can start stretching and twine.

Here are some more exercises that allow you to understand how to improve the stretching:

• We stand erect, hands over head, legs together. On exhalation - we lower the body down, bending our knees. Palms on the heels, chest and belly stretch to the hips. Do not bend your back, do not touch your knees with your head until they touch your chest. In this situation, you need to stay for a minute. Then we relax the upper part of the body, the back is rounded, the hands on the floor. We transfer weight to socks, we do not detach feet from the floor. Another minute in this position, and slowly rise up with a rounded back.
• Stretching legs - sitting straight, legs bent at the knees, the feet are connected in the groin area. We inhale and stretch the crown up, putting our hands in front of us. On exhalation, we lower the even back forward and down, trying to relax the hips at the same time. We breathe belly. After three minutes we rise upwards on an inspiration.
• Lying on the right side, leaning on the arm bent at the elbow. Hold the toe of your right foot with your hand. On exhalation, the left leg is pulled as far as possible to the head, completely bending the knee. Pair of minutes we pull a leg. We turn on the other side and repeat the exercise.

Stretching legs is always useful to you in life - you will find a graceful gait and you will be able to surprise everyone with your splits at some holiday!