Young mothers, residents of small towns and villages remote from megacities, for lack of opportunity and time to visit professional sports facilities, are forced to practice at home. And most importantly in self-study- do the exercises correctly.
Stretching at home - how to do it right
Stretching is very important for a woman. It provides smooth movements, flexibility of the body, more easy gait. And in home fitness classes, you should not forget about it.
It is best to stretch after the main set of exercises. At this time, the muscles are most elastic and less prone to injury. You need to start with the most simple exercises. An attempt to immediately sit on the twine can turn out to be deplorable.
The first stretching exercise, which is accessible even to beginners, is done like this:
- sit on the floor with legs crossed in Turkish;
- put your palms on your knees;
- gently press on your knees, trying to press them closer to the floor.
Do the exercise for three to four minutes, gradually increasing the speed and pressure. When you feel lightness in the muscles, complicate the workout by connecting the feet together.
The second simple exercise is done alternately with the left and right foot. At the same time, not only the muscles of the thigh and lower leg are stretched, but also the waist.
Making it simple:
- sit on the floor with one leg tucked under you and the other stretched out;
- lean to the side outstretched leg, trying to reach the knee with your palms (after five to seven sessions, you will easily reach not only the knee, but also the toes);
- do springy movements for two to three minutes, then change legs.
Stretching is a great cool down after an intense workout.
The third exercise is to improve the elasticity of the abdominal muscles. It will help to get a beautiful press.
The exercise is performed while standing:
- stand with your feet shoulder-width apart;
- raise your right hand, place the second on your belt;
- with springy movements, lean towards the raised arm;
- change hands after two or three minutes.
The fourth exercise will help to make the muscles elastic rear surface hips. You need to stand near the windowsill, put your leg on it and bend your head to the knee, stretching your arms in the direction of the foot. Change legs after three or four minutes.
- To prevent muscle damage during stretching, eat foods rich in calcium: eggs, chicken breast, beans. Proper nutrition- one of the main conditions for harmonious physical development.
Stretching of the leg muscles (stretching) is required professional athletes for running, hitting, jumping, growing results. Properly selected stretching exercises are needed after intense strength training in the gym or at home, leading to tone some parts of the body, leaving others unattended. Exercise will allow you to stay in shape longer, prevent muscle and tendon imbalances. Fulfilling strength exercises for pumping up the biceps or the press, it seems logical to use the muscle groups of the legs. The expander will definitely come in handy.
Before performing leg stretching exercises, it is recommended to prepare the muscles - warm up with an intensive warm-up, preventing sipping. Try the exercises:
- Ten minutes to jump rope at home, warming up parts of the body.
- Fifteen-minute run, foot warm-up - toe / heel.
- Perform leg swings 20 times, kneading the inguinal muscle.
- Sit down fifty times (preferably), step on the foot.
- Stretch your hands with jerky movements.
- Make torso to the right, left side(20 times), kneading the back.
- Walk in place, even out breathing and heartbeat rhythm.
After doing standard exercises start stretching the muscles of the legs at home for people of any height and build. Exercises are classified into dynamic (suitable for frequent workouts) and static (for beginner women and men). For training, it is recommended to use an expander - it is easier to stretch with a simulator.
Standard set of exercises
Effective stretching helps muscle groups to constantly stay in good shape, allows you to make your legs slender. We stretch the legs correctly and consistently:
- After warming up, sit on the floor at home, spread your legs shoulder-width apart, try to reach your socks. After the attempt, fixation and freezing in the required position for a few moments. Repeat the exercises twenty times.
- The legs are placed wider at the maximum possible, without pain, distance (standing position). Hands are crossed on the chest, they try to make slow bends with the body forward. The goal of the exercise is to try to touch the floor with your elbow, regardless of height. Three sets of 10 reps. Don't step on your knees.
- To get it right, they sit down at home on the floor, connect their feet together (heel to heel), try to touch the floor with their feet in the area of bent knees. Effective exercises for beginner women and men are given.
To stretch the tissues of the tendons and muscles well at home, it will take months of training the muscle groups of the calves, lower legs and thighs. The expander helps to cope well with the task - they step on the simulator, grabbing at high growth.
Complicating the task
After weekly workout at home, with a warm-up and standard exercises, they move on to complex stretching of muscles and tendons. Gymnastics begins to increase the load at home. A chair, an expander, an elastic band will come in handy.
High-quality stretching for slimming legs includes a set of exercises:
Increase training - the gradual addition of new movements, prolonged fading in one position and effective, calves and inner thighs. Properly training body parts is a competent approach to physical exercise.
Twine for beginners
Twine helps to train muscles. You won't be able to sit down quickly like this. A set of exercises is provided that are allowed at home for beginner women, girls, boys and men. achieve good results will only be possible with integrated approach by doing regular workouts at home:
No need to perform exhausting and painful workouts, trying to quickly sit on the twine. Using a chair as a support, it will be possible to train the muscles of the calves, lower legs, thighs (especially in men) gradually. Try alternately putting your feet on a chair and bending, lowering your pelvis down. If you overdo it, you risk tearing the tendon tissue.
Yoga is the best stretch
After systematically performing standard exercises for men and women that help stretch and develop the muscle groups and tendons of the lower leg, calves and inner thigh, try your hand at a new activity - yoga technique helps people of any height, gender and age. To avoid injuries leading to tissue ruptures, you can’t stretch until it hurts, you need to train your muscles using a support, for example, a chair, be sure to do a good warm-up.
To sit on cross twine(the teaching of yoga calls the exercise Samokanasana), perform the following actions:
The yoga technique helps to sit on the twine quickly, but it is imperative to perform the exercises gradually, avoiding pulling the muscles and injuring the tendon tissue. It is advisable to use an expander for tall people.
Yoga is an effective method to quickly master the technique of transverse twine. Technique does not allow strikes, exclusively smooth movements, without injuries leading to tissue ruptures. Often for yoga, a soft expander with a loop is used, stepping into it and performing difficult stretching movements. A special one has been developed, with the help of which it is much easier to sit on the twine. It is allowed to use any technique, extremely carefully and gradually.
Stretching is an essential part of any workout. Experienced athletes understand the importance of stretching and never start a difficult exercise without first stretching. Exercises for stretching the legs and back stimulate blood circulation, improve tissue trophism (nutrition), make muscles and ligaments elastic and strong. They can be performed in gym with a trainer or at home.
pros
Stretching is useful at any age. There are practically no health restrictions for this sport (with the exception of especially severe conditions). In some diseases and after injuries, stretching is used in a complex of rehabilitation measures. Stretching before a workout is equally important for beginners and professionals alike.
- relaxes and relieves fatigue after training;
- improves overall well-being, improves mood due to the production of endorphin - the hormone of pleasure;
- improves coordination of movements;
- increases joint mobility;
- trains the flexibility of the body;
- gives ease of movement;
- sports, dance or swimming training is much easier;
- the risk of injury during classes is minimized;
- keeps fit;
- is amazing - it's beautiful.
Minuses
With the wrong approach to stretching, there is a risk of damage to the joints, sprains, rupture of ligaments and muscles.
You can not, for example, immediately begin to perform twine and other complex exercises. The tissues are still not elastic enough and flexible, you can get injured.
It is desirable that the first lesson for beginners is carried out under the supervision of a trainer. First in Achievement positive effect correct execution, not the number of repetitions.
Stretching rules
Starting a workout without preparation is dangerous for health. In order not to harm your body, you must adhere to the following rules:
- First of all, warm up The best way warm up the whole body - conduct cardio training (it can be jumping rope, running, exercise bike);
- during stretching, jerks should not be made, the movements should be slow and uniform, the muscles at this time are relaxed;
- in one position it is recommended to linger for at least 30 seconds;
- the tension force should increase gradually;
- the transition from simple to complex should be gradual, without sudden “jumps”;
- during the lesson, pain should not be felt, if it appears, you need to reduce the load;
- breathing should be uniform, you can not hold it, we take a breath, and during stretching - exhale;
- stretching complexes are done not only before training, but also at its completion;
- regularity of classes is the key to successful and safe training.
Kinds
Stretching can be done in two ways:
. Muscles during such exercises do not contract, but only stretch. Exercises are performed without active movements, in one position, for a long time. Such stretching is suitable for beginners and mobile people.. It implies active movements for maximum stretching (swinging legs, rolling from one type of twine to another, etc.). It is used in experienced athletes with good flexibility, for example, in gymnastics.Dynamic classes are contraindicated for beginners.
Complex
Leg training will tighten the buttocks, make the hips and lower legs elastic. For beginners, the easiest and safest exercises are selected, which are convenient to perform at home.
№1
We sit down on the floor left leg bend at the knee and press the foot under the buttock, straighten the right leg and take it as far as possible to the side. We straighten the back. With the whole body we lean towards the right leg, hands try to grab the heel. We stretch for at least 30 seconds. We repeat with the other leg.
№2
A slightly more complicated version of the previous stretching exercise. We sit on the floor, spread our legs to the sides as much as possible, socks “look” up, back straight. We lean with the whole body to the right leg, trying to reach the heel, and stretch, lingering in the extreme painless position for 30 seconds. We do not bend the back. Then we also bend to the left leg and forward in front of us.
№3
Another exercise in this complex. In the same position, move straight legs together. We make sure that the back is straight. We bend our chest to our knees, hands trying to get socks or heels. We “hang” in the lowest possible position for 30 seconds, then you can do a few slight swings forward and backward.
№4
We get up. We put the right leg in front of us, bending at the knee, we take the left leg back and put it on the toe. The knee of the left leg rests on the floor. You can put your hands on your right knee or lean on the floor with them. Gradually we lean forward. When there is sensitivity in the muscles of the thighs, freeze for 30 seconds. After the exhalation time, we stretch even lower and freeze again. We do the same with the other leg.
№5
In the same position, straighten the right leg. The weight is completely redistributed to the left knee. The back is straightened, hands rest on the floor. We tilt the body down to the maximum possible height, freeze in this position for 30 seconds. We go down on the exhale. We change legs.
№6
Sitting on the floor The legs are bent at the knees. We put them outside hips to the floor (in the form of a butterfly). The feet are pressed to each other. The back is straight. The brushes lie on ankle joint, elbows rest on the knees with inside legs. The elbows press on the knees, at this time the torso leans down. At the border of the appearance of pain, we stop in this position for 30 seconds. Let's go even lower. We repeat the exercise several times. Such inclinations are effective for stretching the muscles of the thighs and groin ligaments.
№7
Position on the back. The right leg is raised up, the left leg is slightly bent. Hands hold the right leg in the upper third of the lower leg. Exhale and try to lower your leg as low as possible. The leg is straightened. At a tolerable point, we stop and hold on for 30 seconds. We do not strain, the muscles should be relaxed. We repeat with the other leg.
№8
In order to sit on the transverse twine, we perform the following exercise. Let's get straight. We spread our legs in sides each time further and further apart until we feel the tension of the muscles of the inner surface of the thighs. Lean forward, keep your back straight. We try to reach the floor with our elbows. We freeze in the peak position for 30 seconds.
Stretching is an important part of any type of exercise. Whether you're an athlete or an office worker, these exercises will have a positive impact on your health and well-being. Stretching improves your posture, increases your range of motion, and can also prevent injury and reduce muscle pain. Below are 15 simple, but at the same time very effective exercises for stretching to help keep you fit and healthy.
1
Technique: stretch and straighten your neck. Slowly tilt your head to the right, trying to touch your shoulder with your ear. Repeat to the left.
Effect: This exercise allows you to stretch and strengthen all the muscles of the neck.
2
Technique: Keep your back straight with the fingers of both hands behind your head. Press gently on your head. Try to reach your chin to your chest.
Effect: This exercise also helps to stretch and strengthen all the muscles in the neck.
3
Technique: Stand on your right knee and slowly push it forward. Grab your left leg with your hand behind you, while tensing your gluteal muscles.
Effect: This exercise is great for stretching the knees and strengthening the hamstring muscles.
4
Technique: Stretch your right arm along your body. Using pressure with your left hand, slowly pull out your right hand.
Effect: This movement helps stretch the shoulders and strengthen the neck muscles.
5
Technique: bend the right knee and place the foot on the floor with outside opposite thigh as close to the pelvis as possible. Place your right hand behind your back and grab your right knee with your left hand. Repeat all movements on the other side.
Effect: This pose helps open the chest and lengthens the muscles of the neck, shoulders, back and hips.
6
Technique: Stand in a plank position, then move your left foot to your hands. You should feel tension in your thighs. Return to plank position and repeat for the right leg.
Effect: This exercise is ideal for stretching and lengthening the muscles of the thighs and ankles.
7
Technique: Lie on your back, then bend your knees and move them to the right, slowly turning the body in the opposite direction.
Effect: This movement increases the mobility of your back, lengthens your spine and stretches your hips, chest, shoulders and upper part back.
8
Technique: Sit on your heels, extend your arms behind your back and push your hips up and forward. Be careful not to overload your lower back.
Effect: This pose will help strengthen the internal and external oblique muscles.
9
Technique: Lie on your back, then bend your knees, gently lift your back off the floor and lift it up. Shoulders and feet should remain firmly pressed to the floor.
Effect: These movements stretch the chest and neck muscles, and lengthen the spine. It also helps to calm the nerves and relieve stress.
10
Technique: Lie on your side, supporting your head with your hand. Bend your knee and bring it back towards your buttocks.
Effect: These movements help eliminate knee pain.
11
Technique: in a sitting position, gently pull your leg to chest while simultaneously rotating your hip and keeping your back straight.
Effect: this allows you to develop the gluteal muscles well.
12
Technique: Sit on the floor, stretch your legs in front of you. Tilt your torso forward towards your legs and grab your feet with your hands. In this case, the back should be kept straight and try to reach the hips with the stomach.
Effect: This pose calms the nerves, relieves stress, lengthens the spine, and also works the muscles of the shoulders and hips.
13
Technique: grab the left ankle right hand and try to pull it as close to the buttocks as possible. Keep your back straight.
Effect: It helps to stretch the muscles of the back of the thigh.
14
Technique: join hands behind your back and take them back as far as possible. After that, tear your buttocks off your heels and tilt your torso forward, touching your head to the floor.
Effect: This pose allows you to stretch the muscles of the neck and shoulders, and also helps to eliminate headache and sleepiness.
15
Technique: Place one foot on the floor and the toes of the other on the wall. You should feel tension in your foot as you press your toes against the wall.
Effect: This is a great way to stretch the calf muscles.
Leg stretching exercises are essential to prevent muscle imbalances and posture problems associated with it. Thanks to stretching, the body gains flexibility, movements become more dexterous, and coordination of movements in everyday life and during sports improves.
A good stretch of the legs is useful not only for demonstrating a beautiful split. It is necessary for boxers to carry out some blows, for dancers to perform elements of the dance, for swimmers for the correct jump into the water and fast swimming. For a person far from sports, stretching the muscles of the legs will help protect the joints from hardening, improve blood circulation in the legs, and make walking easy.
There are many motives for performing leg stretching exercises, and each has its own, the ways of stretching the muscles are also different. The choice of methodology is determined by the level of training of a person and his goals.
The beginner leg stretch includes a few simple exercises that, if done regularly, are enough to get you into a good split. The main thing is regularity and caution. For successful training, it is enough to have the necessary minimum of information about and a responsible approach to business.
Leg stretching exercises
Exercise 1
Tilt your torso forward as low as possible, stretch smoothly, “spring” with a small amplitude, return to initial position.
Exercise 2
Starting position - sitting on the floor, straight legs spread as wide as possible.
Holding the shin with your hands, perform the lowest possible slope to the right leg, “spring” from 10 to 50 times, return to the starting position. Repeat the same with the left leg.
Exercise 3
Starting position - sitting on the floor, straight legs shifted.
Bend as low as possible, pulling the torso to the legs with the help of hands, "spring" 10-50 times. Ideally, you should touch your knees with your head.
Stand up straight. Slowly move your legs out to the side as far as you can feel the stretch in the muscles of your inner thighs. As a result, an angle of 120-140 about should form between the legs.
Then tilt your torso down and place your elbows on the floor or slowly, without jerking, reach for the floor. The back is straight. Feeling the tension, fix the position for 5-30 seconds.
Every day, try to spread your legs wider and increase the interval of immobility.
end result this exercise for should be a transverse twine.
Starting position - stand on the floor, keeping the body straight.
Extend your right leg back and your left leg forward as far apart as possible. Bend the leg forward, bend at the knee, dropping down. The angle of the bent knee should be equal to 90 degrees. The back is straight. As soon as you feel a stretch in the muscles, relax the body, increasing pressure on the legs, and stay in this position for 30-60 seconds.
During the exercise, connect the hands in a lock behind the body or place them on the thigh or floor.
Repeat the exercise with the other leg forward.
Starting position - standing with a straight body.
With your right foot, step back to the side, bending it at the knee and thereby lowering the torso down. The foot of a perfectly straight left leg should be completely on the floor and point toe forward. When you feel sufficient stretching of the muscles, fix the pose for the maximum possible time (up to a minute).
Repeat the exercise with a symmetrical lunge.
Starting position - standing straight, feet shoulder-width apart.
Without bending your knees, perform at least 12 springy downward bends, trying to put your palm on the floor.
Starting position - sitting on the floor with knees bent and tightly pressed to each other feet. Palms on feet. The elbows rest on the knees.
Slowly press your elbows into your knees, tilting your torso forward. The back should be straight at all times. Having reached the maximum possible stretching of the muscles, fix the position for a few seconds, gradually bringing the tension time to a minute.
Repeat the exercise several times.
Starting position - sitting on the floor with straight legs shifted.
Stretch your arms forward as far as possible. Lock in the position of maximum tension.
Repeat the exercise several times.
Standing straight, use your hands to bend one leg at the knee so that the heel is pressed against the buttock. With one hand, you can lean against the wall to maintain balance. At the same time, the knees should be in the same line, and the hips should be tightly closed.
Twist the pelvis forward and upward, linger for one minute.
For more tension, take your knee back.
Repeat with the second leg.
Lying on the floor, bend both knees, relaxing your upper body. Grasp your right knee with both hands, and place the ankle of your left foot on your right knee.
Slowly pull your right knee towards you.
Repeat the exercise for the left leg.
Starting position - facing the wall, resting your palms on the wall.
Take your right leg half a meter back without lifting your foot from the floor. When you feel tension in your calves and ankle, hold for one minute.
Repeat the exercise for the second leg.
Perform this set of exercises daily or at least three times a week. Such a stretching of the legs at home will benefit everyone.
Video: leg stretching exercises
