Stretching exercises - Be careful - Examples
December 6, 2009
- Stretching exercises - Be careful
- Basic Rules
By stretching often treated as an exercise that you can do if you have time after basic training. In fact, stretching should be given enough time before and after each exercise - this will save you from a lot of injuries and enhance the effectiveness of training. In addition, stretching exercises can be performed only during the day - for example, to relieve the tension in the muscles after a long sitting at the table.
- Sit or stand so that the arms hanging loosely at your sides. Turn your head to the right, stand still for 5 seconds, feeling the tension in the muscles. Likewise, turn your head to the left. Do exercise 2-4 times.
- From the same starting position slowly tilt your head alternately to the left and right shoulder. Do exercise 2-4 times.
- Perform standing or sitting. Place your right hand on your left shoulder. Left hand pull the right elbow to the left shoulder. Having reached the point of maximum stress Freeze 10-15 seconds. Repeat for the other side.
- Lay a hand behind his head and his body is slow tilts left and right. Perform the exercise 10-15 times for each side.
- Stand with feet apart at shoulder width. Extend your right arm forward. Bend your left leg and take it back. Grasp left hand left foot and continue to bend the leg until the heel touches the buttocks. Hold this position for 30 seconds. Repeat 5 times for each leg.
- Stand with feet apart at shoulder width. Lean forward, without bending his legs and touch the floor with your fingertips. Continue to bend lower and lower. Strive to touch his forehead against her knees, but do not try to do it too fast, or you can make a lot of pain in the muscles of the legs, and you will have for some time off from training.
- His hands clasped behind his back in a "lock". Slowly turn to the right and left, bend forward and back. This exercise helps to stretch the muscles of the back and both arms.
- Sit on the floor and straighten your back. Spread the legs as far as possible from one another. Leans forward, hands outstretched in front of him.
- Lie on the floor, legs outstretched. Lift the bent at the knee right leg. Grasp it with both hands and pull it toward you so that the knee touched his chest. Repeat 15-20 times for each leg.
Stretching exercises - Be careful - Basic rules
December 6, 2009
- Stretching exercises - Be careful
- Basic Rules
General terms and stretching exercises
Stretching exercises recommended to perform at the end of a complex exercise, as they are able to prevent muscle soreness after heavy load, they can perform even the elderly and pregnant women. After the stretching exercises the whole body is more fit, the movements are not limited to discomfort in the trained muscle. Stretching exercises are necessary to increase the flexibility of the body, joint mobility and elasticity of ligaments. Stretching exercises are usually conducted after razogreyut other exercises muscles (muscles warmed better stretch and warm up the joints), such as running, jumping, strength training.
Performing stretching without warming up can cause serious injury and damage. A set of exercises includes exercises to develop joint mobility and stretching ligaments, they are shown to all but their improper performance of bodily injury. Therefore, these exercises are best done (or at least to start) under the leadership of coach.
Prerequisite qualitative performance of stretching exercises is the correct posture. If there is a violation of posture
Violation of posture - not just a cosmetic defect
It is better to start with its correction. The complex stretches begins and ends with stretching. Stretching exercises should offset each other, stretching the opposing muscle. Each exercise includes stretching (in this position you need to be up to 30 seconds) and return to the starting position. Completes set of exercises stretch the entire body. Any exercises for flexibility, it is important to perform in a relaxed state, supporting the natural rhythm of breathing.
Stretching exercises require a lot of concentration, during which a person feels muscle tension - it promotes an integrated, physical and mental (through the central nervous system) effects on the body.
And again, these exercises should be done gently, without tension (in any case can not be stretched by force), but regularly (preferably daily) - only then will the effect: the body becomes supple and easy, joints mobile, and motion will bring you joy.
The complex stretching exercises
There are many systems stretching exercises, here's one of them:
- stretching the whole body; Starting position - lying on his back, right knee bent, left knee pulled up to his chest, heel - on the right thigh, arms out to the sides; rotate hips to the left, trying to touch the knees sex, stay in this position for 10-30 seconds and return to starting position and repeat with the other leg;
- Stretching for internal thigh muscles; Starting position - lying on his back a few inches from the wall with raised legs (the heel should touch the wall); legs slowly dissolve hand, until you feel stretching in the groin (too tense can not), stay in this position for 10-30 seconds, return to starting position;
- Stretching for the back muscles; starting position - on all fours, knees apart, feet together; lower the pelvis down to stretch his arms forward and chest to the floor, moving as smoothly as possible and slowly, stay in this position for 10-30 seconds, return to starting position;
- Stretching for the abdominal muscles; Starting position - lying on his stomach, arms bent at the elbows; straighten your arms, bend your back, raise your head up; stay in this position for 10-30 seconds, to return to its original position;
- Stretching for the abdominal muscles; Starting position - lying on his stomach, feet in his hands; bend your back, raise your head up, stay in this position for 10-30 seconds and return to starting position;
- stretching the whole body to relieve tension after stretching; original standing position; lift up your hands and put his hands crosswise with the fingers pointing up, pull up, stand up so 10-30 seconds, rocking back and forth, back to the starting position.
Bodyflex - stretching exercises
Bodyflex - a set of exercises, based on a combination of breathing exercises and stretching. The complex has come to us from the United States. Breathing exercises provide an increased supply of oxygen to the working muscles, which enhances the effectiveness of the impact of physical exercise.
Technique of breathing exercises. Stand straight, feet shoulder width apart, bend forward with his hands on his feet, slightly bent at the knees and breathing exercises, which consist of the following stages:
- breathe the air without a trace from the lungs through the mouth;
- and rapidly to breathe through the nose (lungful);
- with force loudly exhale all the air through the mouth;
- hold your breath and strongly (up edges) to pull the stomach for eight to ten seconds; It was during this retraction of the abdomen you perform stretching exercises;
- relax (including abdominal muscles), to breathe and feel the air rushes into your lungs, you suck it like a vacuum cleaner (sobbing sound).
Combined with breathing exercises can be used stretching exercises.
Your body is, of course, did not immediately become flexible, especially if you were a class to a sedentary lifestyle. But do not pay attention to it, we must be able to enjoy even the smallest successes.