How stretching is done for beginners

Stretching on twine is a very important skill for people engaged in martial arts, dancing or figure skating, to deftly demonstrate the flexibility of the legs and not get injured.

However, stretching for the legs is useful for every person. The fact is that all the ligaments and muscles of the body are interconnected. If one group is developed and the other group is not there, there will be no progress. Therefore, the complex of training includes exercises that allow not only to stretch all muscle groups, but also to straighten the posture, form a slender figure, reduce excess fat, and this has a positive effect on mood. To achieve the result, it is important to observe the technique of execution and the regular schedule of training.

The newcomer should clearly understand why he needs a stretch for the legs and how important it is. The presence of a specific goal and a great desire in combination with an effective complex is the key to success. Stretching for beginners starts with the most simple exercises, which in time should be complicated. To avoid occurrence of serious traumas will allow 5-10 minutes warm-up before стретчингом. To do this, you need to run, jump on the rope. There is another version of the warm-up. The legs should be on the width of the shoulders. It is necessary to execute the following:

1. Slow circular rotation of the head 5 times on each side. This will stretch the muscles of the neck.

2. Rotating shoulders back and forth (5 times).

3. Hands are on the belt. Run slopes of 2 pumping in different directions for 5 approaches.

4. Hands on the belt. Hip rotation on each side 5 times.

5. Hands in front of you. Raise the leg in the knee and rotate 5 times to the left and to the right.

6. Put your hands on your knees, legs in the starting position. Rotate the knees inwards, then out (5 times).

7. Hands are on their knees, legs together. Rotate your knees 5 times in one direction and the other.

8. Position "half-sided". Legs to put more width of shoulders, to sit on the left leg, right to extend far away. It is necessary to do the pumping of the elongated leg to the floor, holding the hand on the thigh of the supporting leg. Make 10 to 15 times on both sides.

9. Makhi foot forward (10 times), knee not bend. Begin with a small amplitude, gradually increasing it.

10. Circular mahi straight leg first outward, then inward (10 times). Repeat on each leg.

11. Swing the right foot to the right side, then left. The supporting leg can be slightly bent at the knee, but it should be even at the mahogany (10 times).

12. Flies straight leg back (10 times).

Shake your legs, let them relax a little. Next, we give an approximate set of basic exercises, after which stretching for beginners.

№1. "Stretching from standing position-1". Starting position: feet are shoulder width apart. Take a deep breath and lean forward with an exhalation, trying to take on the big toes. Cave in the lower back, the back should be even. Lock the position from 30 seconds to 1 minute. This exercise is mandatory for every beginner. It increases flexibility of the back, hamstrings and hamstrings.

№2. "Stretching from the standing position-2", is performed like the previous one, only the legs should be together.

No. 3. "The position of the hero." It is necessary to kneel and, holding them together, push apart the feet approximately 50 cm apart, to sink to the floor. The back should be straight. In this position, the outer ligament of the thigh is stretched. If the task does not cause difficulties, you should lie on your back for 30 seconds - 1 minute.

№4. Then you can put your foot on any stop, located at the level of the belt (the Swedish stairs, training simulator), and perform inclinations to the foot. After that, fix the position for 30 seconds. - 1 min. After the exercise, you should relax your legs: shake them, make a few squats, light jumps.

№5. "Bending forward, one leg in the half-butterfly." Starting position: sitting on the floor, legs stretched forward. Right bend and position so that her foot touches the inside of the thigh of the straightened left leg. It is necessary to reach for the big toe of the left leg, keeping the back straight. Make several inclines and fix the pose for 1 min. And more. This exercise prepares the muscles for the transverse string and for the "Butterfly".

№6. "Bending forward, one leg in a half-lotus." The starting position is the same as in the previous task, only the right leg needs to be placed so that its foot lies on the thigh of the left leg. Run the slopes forward and lock the position. Exercise effectively develops the inner surface of the thighs and prepares for the transverse string and the "Butterfly".

№7. "Butterfly". Sitting on the floor, you have to bend your knees, connecting the soles of your feet together. The back should be kept straight throughout the exercise, and the back of the heels touches the surface. We stretch our knees and hips so that they touch the floor. Commit for 1 or more minutes. If the muscles are hard, then this time should be extended from 3-5 minutes. The exercise performs stretching of the inguinal muscles and prepares them for the transverse twine.

№8. "Lizard". You need to kneel down and pull your right foot forward so that her knee is above the heel. The back should remain flat. It is necessary to strain the front part of the left leg, as if you are going to hit the ball, and keep the tension as long as possible. Then gently lower the pelvis forward, leaving in a deeper position. Fix for 30 seconds. - 1 min. This is very effective, but quite difficult for beginners task, from which the stretching for beginners longitudinal twine is improved .

№9. Sit on the floor, legs apart in different directions as far as possible. Perform slopes to each leg and forward, then fix the pose for 1 minute. This task is more effective to spend with a partner, who will gently push into the back when you are dragging forward.

Beginners must necessarily master all the above-described base for twine, gradually getting deeper into position. This complex can be supplemented with other exercises, followed by stretching for beginners. Sit in the twine smoothly until you have a medium, tolerable pain (but not sharp!) And be so from 1 to 5 minutes. For efficiency, you can strain your muscles for a while, as if you are trying to gather your legs together, then relax. Breathing should be smooth and calm. It is important not to chase the result: it is fraught with trauma. Stretching legs for beginners should pass neatly, smoothly, without sudden movements. The organism itself will allow you to gradually proceed below.