Stretching for beginners: workout at home. Leg stretching exercises: a simple but very effective complex

Before you start stretching the muscles, be sure to do it, this in combination will prepare all parts of the body for more serious stress. Do not ignore stretching, it is not a whim, but key moment in workouts.

STRETCHING MUSCLE is a system of exercises that allows you to lengthen a muscle from its original state, make it flexible and elastic in order to withstand loads from the environment.

Performing exercises for stretching muscles, you must adhere to a number of rules.

Proper stretching of the muscles

All movements are performed at a moderate pace, the sharpness of movements is excluded, otherwise unheated muscles can easily get painful injuries;

Do not hold your breath, breathe evenly and deeply, exhale with the effort of stretching the muscles, inhale at the stage of relaxation;

It is necessary to stretch the muscle areas until a feeling of slight discomfort, you need to feel how it stretches, in case of pain, ease the pressure on the muscle;

After stretching a specific area, linger at the maximum stretch point for 10-15 seconds, then return to initial position.

Always start with minimal pressure on the muscles, gradually increasing the load, if you immediately start stretching with all your strength, the injury is guaranteed, and the muscles will hurt for a long time and remind you of yourself at the most inopportune moment.

Muscle stretching contraindications

» For diseases of the lower back
» At high blood pressure;
» Inflammation of the pelvis of the thighs;
» Complex spinal injuries;
» The presence of cracks in the bones;
» The presence of severe bruises of the legs;
» A problem with joints and ligaments - in this case, be sure to consult a doctor.

Now let's proceed directly to the description of ways to stretch all muscle groups, start stretching from top to bottom of the body:

Neck Stretching Exercises

1. Tilt your head down as far as possible, be sure to touch the upper chest with your chin, you should feel not only the neck stretching, but also a slight stretching of the back muscles. Hold at the bottom for 2-3 seconds.

2. Then tilt your head back and also stop for a better stretch for a couple of seconds.

3. Do not hold your breath, breathe, exhale when tilting your head, inhale when tilting back.

4. For better stretch when lowering your head down, lightly press your hands on the back of your head.

5. Remember the neck is a bunch of nerve endings, so no harshness, everything is done smoothly, with controlled movements.

6. As in the picture on the right, tilt your head to the side to stretch the lateral muscles of the neck

7. All hand pressures are of a moderate nature, until a slight discomfort is felt, but not a sharp pain.

1. Stand straight, slowly turn your head to the left, stretch as far as possible, 2 seconds delay, then right side, perform 5-6 turns in each direction.

2. After you can perform circular movements with your head, use the full range of motion - tilting your head forward, sideways and back as much as possible.

Shoulder Stretching Exercises

1. Bend your elbows and put your fingertips on your shoulders, perform circular motions forward and then back for 10 repetitions.

2. During the movement, the fingers do not come off the shoulders.

3. Use the maximum range of motion, do not be lazy, the effectiveness of all movements of the upper body depends on the warming up of the shoulder joints.

1. Stand up straight left hand we direct to the side to the right shoulder, and with the palm of the right hand we slightly press on the triceps of the left hand, while the elbow of the left hand is not bent. You should feel a slight stretch in your shoulder, hold this position for 5 seconds and switch hands.

2. No jerks, we press and hold in a stretched state, jerks will only bring injury and pain.

1. Ideally, the arms should be slightly bent at the elbows and begin circular movements with the arms, first moving back 10 repetitions, and then moving forward 10 times.

2. Can for better warm-up shoulder joint make circular movements with your hands in turn, also 10 repetitions back and forth.

Warm up precisely sequentially, as indicated in the figures, so you warm up the muscle areas from a smaller load to a larger one.

Stretching the muscles improves blood circulation and accelerates the access of nutrients to the muscles!

Arm stretching exercises

1. As shown in the figure, bring your right hand back behind your head and with light pressure on the elbow of your right hand, feel the stretch in the triceps.

2. Hold for a while and then change the position of the hands, do 5-6 repetitions for each hand.

3. Shake hands lightly to remove muscle tension or rub your triceps with your palm.

1. Pay attention to the picture, the right hand grasping the pole is directed with the thumb down, this is a very bathing moment!!!

2. Then, turning the body to the left, feel the stretching of the biceps, reaching the maximum stretch, hold, relax the muscle by turning to the right and again turning to the left, stretch it.

3. Change hands and do the same. After finishing, do flexion - extension of the arms at the elbows, relieving muscle tension.

1. Get on your knees and point your fingers towards you.

2. Bending in the lower back, slowly lean back, palms do not come off the floor, creating a positive tension in the biceps.

3. Stay in this position for as long as possible.

4. Then relax, shake your hands and after 20 seconds repeat again and so on 3-4 times.

Chest Stretching Exercises

1. This exercise is called scissors - stand straight, legs slightly wider than shoulders, spread your arms to the sides and sharply bring your hands together in front of you, with the right hand first on top (as in Figure B), then spread your arms back with force, feeling the stretch of the pectorals and again bring it in front of you, but already on top of the left hand.

2. Continuing to alternate hands in front with a divorce back, stretch pectoral muscles.

1. Also a good exercise from the old Soviet school, first bend your elbows, spread them to the side so that your forearms are parallel to the floor and push your arms back with bent elbows.

2. Then, returning to the starting position, spread your arms again, but with your palms up.

3. Alternately follow the push of the arms back in bent elbows and the wiring with the straightening of the arms.

There is another great exercise. Stand in the doorway, arms bent at the elbows, placed to the side and rest your palms on the baseboards on the sides of the door, your elbows should be slightly below shoulder level. Further, leaning forward, we stretch the pectoral muscles, with light swaying back and forth.

Back stretching exercises

1. Grasp a low bar or a stable object in front of you, with your arms straight at the elbows, legs slightly bent at the knees.

2. By force, straining the muscles of the press, lower the body of the body down, thus warming up the muscles of the back, relieving muscle tension.

3. Get down into a slope with light downward bending movements, do 15-20 easy bends, this will be enough.

1. Starting position - kneel down, placing a soft rubber mat, pull in your stomach as much as you can, so the vacuum inside the stomach is trained that does not allow the stomach to stick out, then arch like a cat, the back muscles stretch so well, then arch your lower back as much as you can, then lower your buttocks to the feet, at the same time your hands look forward without bending at the elbows.

2. After holding the stretched position for 10 seconds, up again and the position of the cat.

3. Perform 15-20 repetitions in this spirit, to warm up the muscles of the back and lumbar region.

1. Wonderful muscle stretching exercise, although the abdominal muscles work to the fullest here, but there is one trick here.

2. Before tilting to the side, put your palm on the back of your head, push your elbow forward a little, and bend not strictly sideways and down, slightly turning the body, you should feel how the widest are stretched.

1. Put your hands on your side and, working with your hips, begin circular movements.

2. First do 15 reps to the right, then to the left.

3. Use a large range of motion, bending well forward and back enough, if you do everything right at the end of the stretch of the back muscles - the lower back should be slightly tense, you will feel it, whether it was squeezed a little by the belt.

Elastic muscles allow you to increase the range of motion, which makes the exercises more effective!

Stretching exercises for the press

1. Lie down on the floor, put your palms as if you are going to do push-ups.

2. Performing efforts on the arms, straighten them completely at the elbows, at this time the muscles come off the surface.

3. Hold this position for up to 10 seconds, feeling the stretch in the abdominal muscles, then lower yourself to the floor and relax your abs to relieve the feeling of tension and up again, do this 4-5 times.

1. Take the starting position - feet slightly wider than shoulders, for stability, hands on the sides are on the belt.

2. Taking your left hand away from the belt, lift it up and tilt it to the right until you feel tension in the oblique abdominal muscles.

3. Feeling how the entire left side is pulled, return to the starting position without delay, and do the same right hand. Remember, when stretching, you don’t need to linger, stretch as hard as possible and immediately back, this is enough for the muscles to get a decent stretch.

Butt Stretching Exercises

1. We look carefully at the beautiful girl in the picture and do exactly the same 😉 . Sitting on the floor with your booty, straighten your right leg at your knees, put your left behind your right, your back is even.

2. For stability, lean on the floor with the fingers of your left hand, bending your right arm at the elbow, start smooth movement turn the body to the left, you will immediately feel how the buttock stretches.

3. No sharpness, the movement is deep, but smooth, lingering for literally 1 second, return to the starting position.

4. Do 15 times on each side, this will be 1 approach. There should be at least 3 such approaches. The middle and small muscles.

1. Another great exercise for the buttocks, lie on the floor, bending your left leg at the knees, pull it to your chest.

2. Then, clasping the knee, pull it to the side to the chest to the maximum, reaching the peak of the stretch, linger in this position for 10 seconds. Stretches very well gluteus maximus.

3. Without rest, do the same with the other leg, do 1 set of 5 repetitions for each leg, there should be 3-4 sets in total, and then at your discretion.

Training without pre-stretching increases the possibility of injury!

Leg stretching exercises

1. Looked at beautiful girl and we do the same, with your right hand for balance stability, grab the support, take your left leg with your left hand and lift it up as much as possible, it is desirable that the heel practically touches the buttocks.

2. Please note that the knee does not go back, the thigh is strictly vertical to the floor, this is the only way to stretch the muscles (the front of the thigh) as much as possible.

3. Hold in the stretching position of the muscle as in the photo for 15-20 seconds on each leg, perform such 2-3 stretches, you should feel how the muscles are stretching, gradually the feeling that the muscle is being stretched will pass, this means that the muscles are well stretched.

1. Great exercise for stretching both for and .

2. Take a deep lunge forward, hind leg may lean on the toe or lie with the foot to the top, as shown in the figure.

3. Leaning your hands on the floor, you will reach the maximum stretching of the muscles, without leading to pain, stay in this position for 20 seconds. and change legs. At the end of the exercise, shake your legs to relieve muscle tension.

1. The exercise is called half twine, look carefully at the picture, lower yourself to the lowest point very slowly, keeping your hands on the floor.

2. Having reached the bottom point, you can lean forward slightly and try to reach your toes with your fingers, the biceps of the thigh and hamstrings warm up well, you can also lean back, here the adductor muscles of the legs come into play, that is, the groin muscles get a good warm-up and will be less susceptible to damage.

1. Take the starting position, placing your feet wider than your shoulders. Begin to tilt and reach in turn to the left and right toes of the foot. The knees should not bend when bending over.

2. No sudden movements, everything is smooth and controlled, with each slope as the hamstrings and ligaments warm up, the slope will be deeper, and it will be easier to give. Do not rush, do everything carefully, without feeling a sharp pain.

1. A variation of the above described exercise, only the starting position sitting on the floor, start stretching forward, reaching out with your hands to the toes of your legs or put them on your knees, as shown in the figure and try to bend the body as low as possible.

2. You can both stretch the ligaments of the back of the legs with smooth slopes, and linger in this position for 10-15 seconds.

1. Great exercise for warming up and muscles.

2. Lean against the wall with your hands, the left foot is in front, and the right foot rests completely on the floor with the entire foot. It is important that the heel stays on the floor. Otherwise, the effectiveness of the exercise is lost. You can adjust the stretch by stepping your right foot closer or farther, as long as your heel is on the floor.

Conclusion

Above, a set of the most common exercises for stretching the whole body was described, modify them, experiment, make your own adjustments, in short, turn on your imagination and choose for yourself best exercises giving maximum effect.

Remember, good stretching is not only about elastic muscles, but also about reducing the chance of injury before exercising.

Leave comments on what effect you got from stretching, the opinion of each reader is important to us, good luck 😉 !

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People who are constantly involved in sports know that along with a power load, the body also needs calm stretching exercises, which cannot be neglected. A hitch of the main workout or an autonomous stretching training - everyone chooses the most suitable option for himself. But in any case, all stretching elements must be performed correctly. Therefore, today we will get acquainted with such a direction of fitness as stretching or cat gymnastics. Stretching exercises will not only effectively stretch the entire body, but also help you lose weight.

What is stretching?

Stretching is a type of fitness aimed at stretching the muscles of the whole body, developing their elasticity and flexibility. This is necessary, first of all, by the muscles themselves. Only stretching exercises will save a person from pain in the muscles and joints and make the main training even more effective. If we consider stretching as an independent training, then this is not just stretching before or after the main workout. This is a self-contained set of exercises aimed at strengthening the joints and muscles and maintaining the body and spirit in great shape.

Stretching does not require special equipment: only a mat is needed for classes. Therefore, you can stretch both under the supervision of a trainer, and on your own at home. An additional bonus to the training is the fact that it does not require physical training and is suitable for almost any person.

A set of stretching exercises can also pursue its goals. Prevention and treatment of a number of diseases, restoration of the functions of the musculoskeletal system, recovery after operations, body shaping - these are far from all areas with which stretching effectively interacts.

Who is stretching for?

Stretching exercises for stretching the whole body will be useful to absolutely anyone, even for beginner athletes. If you dream of doing the splits, have flexible joints or just be healthy - do stretching. Endurance is not needed for training, so both an experienced athlete and a person with a minimum physical training.

Stretching exercises are of particular relevance in rehabilitation period. Even physically developed person after injuries and illnesses, physical activity is contraindicated. And stretching will help you get in shape quickly. Stretching is also effective for young mothers after a cesarean who want to quickly remove their stomach, and for whom another type of fitness is unacceptable for at least six months.

There are no age limits for this type of training. There is no harm from exercise, but there are a lot of positive points:

1. Working out all the muscles of the body, even those that are not involved in intense workout. Here there is a deeper and more concentrated effect on a particular muscle.
2. Facilitate the movement of blood and lymph throughout the body, due to which saturation occurs internal organs oxygen.
3. Improvement of metabolic processes in the body.
4. Prevention of pain and tension in different parts of the body by removing nerve and muscle blocks.
5. Beneficial effect on the cardiovascular system.
6. elimination congestion and prevention of diseases such as thrombosis and atherosclerosis.
7. The resumption of the natural flexibility of a person, which affects the rejuvenation of the body.
8. Favorable effect on the psycho-emotional state of a person: sleep becomes stronger, mood improves, mental stress and irritation disappear.
9. positive impact on the female body, prevention of cellulite.

And stretching is always beautiful posture, increased self-esteem and at least ten years longer life expectancy.

Stretching during pregnancy

Stretching is also ideal during pregnancy. If future mom feels good, then stretching will allow her to easily keep herself in shape while carrying a baby, it is easier to endure childbirth and recover faster after them. There is only one caveat - you can not perform slopes during pregnancy. Therefore, all stretching elements must be performed from a sitting position, and in no case standing. Also, the “blessing” of the gynecologist for the training will not hurt.

Does stretching help you lose weight?

Stretching for weight loss is also effective. The systematic implementation of a set of exercises helps to burn fat. In addition, stretching exercises for weight loss contribute to:

• strengthening and improving the condition of muscle fibers, which leads to the displacement of a layer of fat around the muscles;
• outflow of lymph as the main means of combating cellulite;
• getting rid of sagging skin, even with rapid weight loss.

In addition, stretching improves digestion, which also contributes to the process of losing weight.

Basic rules for stretching

Despite the fact that stretching exercises are practically safe, beginners need to follow a number of rules that will reduce possible trauma and increase productivity:

Smoothness of movement

All movements should be smooth and slow. Jerks and sharp physical actions are not allowed here. Try to linger in each element for at least twenty seconds, but you should not delay it for more than half a minute.

The slowness of the pace of training depends on the sports preparedness of a person: the smaller it is, the slower the pace should be.

Warm up

Like any stretching workout, you need to start with a warm-up, which consists in the same stretching exercises, but no more than three seconds each.

Breath

Proper breathing is the key to the success of any training. If in strength training it is important to follow the inhalation and exhalation during the execution of the element, then the basis here is calm and measured breathing at the pace of gymnastics.

In no case should you hold your breath: when we bend, we exhale, and when we stretch, we inhale.

Feeling control

During the training, pain should not occur. If it happened, better stop, massage problem area and start executing the element again. If the pain continues, it is better to stop the session.

Pain is an indicator of the current maximum muscle stretch. If they occur, then the limit of stretching has been reached today.

Beginners should be careful about the implementation of any new element. Start gymnastics with the simplest exercises, lingering in each of them for no more than fifteen seconds. Excessive stress on untrained muscles can cause damage to them. An important point clothing is in stretching: it should not hinder movement and prevent stretching.

Types of stretching exercises

There are several classifications of stretching. Based on the degree of load on the muscles, there are:

• soft;
• deep stretching.

In the first case, the muscles are stretched only to their usual length. In the second, the length of the stretch will increase each time, as well as the delay time in each element.

According to the method of performing exercises, stretching is divided into:

• static;
• dynamic;
• active;
• isometric;
• ballistic;
• proprioceptive neuromuscular.

Stretching static exercises designed to relax muscles. They are performed smoothly and slowly and are suitable for beginners. Dynamic stretching consists of alternating tension and relaxation of the muscles. Stretching muscles that are in a passive form is the work of active stretching. Isometric stretching involves tension, relaxation, stretching and fixation. Here, muscle stretching occurs due to counteraction.

Ballistic stretching is considered the most unsafe and is suitable only for experienced athletes. Its essence is going beyond stretching through dynamic sharp movements. Such training is shown only under the supervision of an instructor. Proprioceptive neuromuscular stretching is aimed at restoring joints after surgery and injury. It is accompanied by peripheral elements and is carried out for therapeutic purposes under the supervision of a physician.

Workout program

It is better to build a stretching exercise program for beginners as follows:

• neck stretch;
• back stretching;
• stretching exercises for arms and legs;
• stretching of the pectoral muscles;
• press stretching.

neck stretch

Neck stretching "releases" the muscles of the neck and shoulder area and allows blood to flow to the brain, so it is better to start training with it. To perform the exercises, you can stand up with your feet shoulder-width apart. You can also sit on your knees or in the lotus position. You can stretch your neck like this:

• smooth turns of the head to the right and left;
• circular movements of the head;
• holding the head in a tilt to the sides and up and down with pressing her hand.

Stretching exercises for the back

Stretching the back is our everything: flexibility, mobility, beautiful posture, healthy spine. The following elements can be distinguished for stretching the back:

1. Stretching of the spine. We sit on the floor, spreading our legs wide. Slowly we begin to stretch our chest to the floor, so as to feel the movement of each vertebra. The goal is not to lie on the floor or reach your toes with your hands. The goal is to stretch the muscles of the spine as much as the body's capabilities allow.
2. The cat is a cow. We get on all fours and begin to alternate backbends and arches in the back. We try to use the entire spine: from cervical to the waist.
3. Back twists. Sit on a chair and put your feet together. We turn upper part body so that the shoulders also turn. It also stretches the entire spine. To maintain balance, you can hold on to a chair with your hands.
4. Leg twists. Lie down on your back and raise your legs bent at the knees up. Place your hands on the floor, palms down. We begin slow turns of the knees in different sides. At the same time, the shoulders should not come off the floor, and the knees from each other.
5. Stretching against the wall. We stand with our backs against the wall and firmly press the entire spine against it. We raise our hands up and begin to stretch them. The body should not come off the wall. Another variation exercises - squats sliding his hands along the wall.

A set of exercises for legs and arms

There are many stretching exercises for arms and legs. We will select five elements for each part of the body. Let's start with the hands:

1. Hand stretch. We get on our knees and in an inclination we get the floor with outstretched hands. We move our hands as far as possible. You can practice stretching first one and then the other hand.
2. Stretch the forearms and wrists. We get on all fours, resting our hands and feet on the floor. At the same time, the fingers of the hands should “look” at the knees, and the palms should be firmly pressed to the floor. Lean back and stretch the front of the forearms.
3. Stretching biceps. We stand straight, feet shoulder-width apart. We clasp our hands behind our backs, palms down. Without bending the body, raise straight arms up.
4. Triceps stretch. From a sitting or standing position, we put our hand behind the head, grab the elbow with the other hand and pull the working limb to the head.
5. We stretch our shoulders. We press the straight right hand to the left shoulder, helping with the left hand in the area of ​​​​the elbow of the right limb. Side change.
6. Leg stretch. We sit down with straight legs brought together. We begin to slowly bend over, trying to lay the body on its feet. At the same time, we do not bend the legs at the knees.
7. Cross twine. We get up on our feet and begin to slowly spread them to the sides. At the limit point, we linger, put our elbows on the floor and stretch the body down.
8. Stretching the muscles of the back of the thighs. From a standing position, lunge with one foot back. We bend the front leg at the knees and take it slightly forward, put our hands on the floor.
9. Stretch the inner thighs. We sit on the floor and bend our knees. The feet are pressed against each other. We place the palms on the feet, and place the elbows on the knees. Leaning the body forward, we press our elbows on our knees.
10. Quadriceps stretch. From a standing position, bend the leg at the knee, pressing the heel to the buttock. The knees should be on the same line, and the hips are brought together.

Stretching the pectoral muscles

You can stretch the pectoral muscles as follows:

1. We stand facing the doorway.
2. We take both hands on the edges of the walls at head level.
3. We lean forward, stretching the pectoral muscles as much as possible.
4. At the limit point, we fix for a few seconds.
5. We return to the starting position.

The same can be done, but with an emphasis on one hand. You can also stretch your chest like this: stand up straight, take your hands back and put your palms on your lower back. Mixing elbow joints to each other.

Stretching exercises for the press

The following elements can be used to stretch the press:

1. Lie down on your stomach, resting your palms on the floor. Slowly we begin to bend the back, tearing off the floor first the head, then the chest and stomach.
2. We sit on a chair, bring our fingers behind our heads to the castle. We make inclinations in different directions, while the elbows should not be retracted forward. stretched lateral muscles press.
3. We stand straight, spreading our legs shoulder-width apart. Place your hands on the back of your thighs. Slowly bend back, while directing the hips forward, and straining the buttocks. We bend even further, while tilting our head back, and sliding our hands down our hips.

Contraindications to exercise

Stretching is a relatively safe form of fitness that is suitable for almost anyone. But there are still a number of contraindications to classes:

1. Injuries and pathologies of the spine and joints at the acute stage of the disease.
2. Oncological diseases.
3. Recovery period after operations.
4. Previous fractures.
5. A number of diseases of the spine.
6. Impaired joint mobility.
7. Serious heart disease vascular system.
8. Acute inflammatory processes occurring in the body and accompanied by temperature.

Conclusion

Stretching exercises are one of the most effective ways to improve joint mobility, stretch muscles and tone the body. They are suitable for people of any age and any physical fitness.

) is a specific set of exercises, the purpose of which is to increase the elasticity of muscle fibers and increase the range of motion of tendons and joints. Outwardly, this manifests itself in a healthy posture, beautiful forms body and coordinated movements.

Why do you need to stretch?

Stretching exercises for different muscle groups allow you to:

• develop the flexibility of the body;
• prepare the muscles for power load or reduce pain after it;
• maintain muscle tone;
• improve blood circulation;
• strengthen joints, tendons and muscles;
• maintain a person's general well-being;
• develop coordination of movements.

No fitness workout is complete without stretching exercises. And even if you do not go to the gym, regular exercises for the development of flexibility should become a holy duty, because the health and shape of the body depends on the condition of the muscles.

Stretching rules

Stretching must be preceded by a warm-up warming up the muscles. Do not stretch immediately, as this can provoke pain and even injury. Some aerobic exercise, squats, jumping rope will help to give muscle fibers greater elasticity, that is, the ability to stretch.

Stretching can be done in several ways:

• independently with the help of pressure and pressure;
• with the help of a partner;
• using weights on the simulator;
• spring at the point of maximum muscle tension;
• stay in the extreme position (avoiding pain) for a few seconds.

You can work out not only in the gym, but also at home, not forgetting about preheating.

All exercises should be done carefully, without sudden jerks, especially for beginners. It makes no sense to chase the achievements of the "veterans" of fitness, you have to listen to your body.

In each stretching position, it is advisable to linger for a period of 10 to 60 seconds; a slight burning sensation in the muscles is considered normal. At the same time, you should try to relax the stretching muscles, this contributes to a higher stretching performance. The range of motion and exercise time should be gradually and gradually increased.

Stretching exercises for the neck

Simple movements familiar to everyone from school lessons physical education:

1. tilting the head alternately forward and backward with a delay of a few seconds at the moment of tension of the neck muscles;
2. turning the head to the side;
3. pressing on the head, while the arm making the effort and the shoulder to which the head is pressed should be on the same side;
4. circular movements of the head, they must be performed slowly 5 times to the left and right.

Stretching the back muscles

Posture problems and back pain often result from a sedentary lifestyle. And if back troubles are not caused by a serious illness, then simple exercises help improve general state and sometimes even relieve pain.

"Cat". Get on all fours, paying attention to the position of the arms and hips perpendicular to the body. Alternately round your back up, then arch it down. Slowly, repeat 6 times to start, you can gradually increase the number of repetitions.

Remaining in the same position, instead of moving up and down, rotate your back around an imaginary line in the center of the body.

1. Take a lying position, raise your hands and put them on the floor. Now slowly raise straight legs first, and then lower them behind the head so that the fingers of the upper and lower extremities touch. It is advisable to stay in this position for about a minute.
2. Lie on the mat, press one leg to the floor and do not lift it, and press the other thigh to your chest or strive for it, then wrap your arms around the leg as close to the foot as possible and straighten it. Then change legs. Hold on each side for 30 seconds.
3. Twisting in the supine position. Turn your head and legs bent at the knees in different directions, stay for 10 seconds, then change the position to the opposite.
4. Hang on the bar, here the muscles of the back and arms will be simultaneously involved.

Hand stretch

It is difficult to involve only one specific muscle that will be stretched. Almost all exercises, along with the arms, capture the muscles of the back, neck or abdomen, but this only improves the overall effect of the exercises.

The main stretching exercises for the arms are as follows:

• circular movements with hands, forearms or arms completely;
• standing, raise your hands above your head, interlocking your fingers, and lean to the sides as far as possible;
• raise one arm and bend it, lower the forearm behind the head, and press the elbow with the other hand, change hands;
• bring the straight arm forward, and the other touch the elbow and try to press it to the opposite shoulder.

Stretching for leg muscles

IN lower limbs enough a large number of muscles, and it is desirable to use the maximum number of them when stretching. Do not neglect exercises that seem elementary at first glance, because they prepare muscle fibers to an increase in load.

1. Leaning forward. Legs and body should be straight, hands tend to the floor with palms. Repeat 10 to 20 times.
2. Spread your legs wider, also do inclinations in turn to one foot, to the second and in the middle to the floor. Do 10 repetitions starting on the right side and 10 on the left side.
3. Sit on the floor, pull alternately forward socks and heels. A simple exercise involves several leg muscles at once.
4. Sitting, bend both legs at the knees and connect the feet as close to the body as possible. Spread and press your hands on your legs, trying to press them to the floor. Stretching exposed inner part hips.
5. Sit down and spread your straight legs as wide as possible, try to reach your knees on each leg with your forehead and the floor in front of you.
6. In the sitting position, one leg is straight, the other is bent and brought back, behind the buttock. Tilts are carried out forward to a straight leg. Naturally, after several repetitions, change the position of the legs.
7. Lie down with your knees bent. Gently pull the buttocks up until the back and hips form one straight line. This exercise perfectly stretches the quadriceps of the thigh.
8. Lie on your back, legs at a right angle to the body. Breed straight or slightly bent legs in opposite directions 20-30 times, then stay in a stretched position for 30 seconds.
9. Lunges that can be done forward or sideways by changing legs. After 10-15 repetitions of seconds, linger in a lunge for 30-60 seconds.
10. An attempt to make a twine (both longitudinal and transverse). After a set of exercises, when the muscles are properly warmed up and supple, sit in the twine as low as possible and stand like this for 30 to 60 seconds. To soften muscle tension, you can put your hands in front of you.

By maintaining our body in good shape, we prolong our own full life. Regular classes sport is the prevention of most diseases of the musculoskeletal system, a feeling of harmony with your body and a guarantee of good mood.

If you are an athlete (even a beginner), then stretching before training will significantly reduce the chances of injury, and after training it will help to avoid muscle stiffness.

So, consider the main advantages of this method of preventing injuries.:

1. Strengthens and tightens muscles.
2. Helps improve blood circulation.
3. Gives movement smoothness and ease.
4. Maintains health and prevents injuries (not only sports character).
5. Improves a person's well-being.

Stretching methods

There are two main types of stretching - dynamic And static. In the first variant, swing and oscillatory movements are performed, rolls from one position to another. It is suitable for advanced athletes.

For beginners, it is best to use static stretching. When performing it, any sudden movements are not welcome, transitions to various positions are carried out smoothly and slowly. In each position, you need to fix and do not move for several minutes.

According to the studies, the main purpose of which was to determine which type of stretching is better, both options are effective. The results of groups that were engaged in different types of stretching were the same.

Effective Exercises

Many people think that stretching is the ability to sit on a twine. This opinion is erroneous, since almost all human muscles are involved in stretching.

So, let's consider with what actions it is necessary to start training to increase the elasticity of muscles and joints. First of all, we will prepare a place for classes: any flat surface (for example, the floor) is perfect. Then we move on to the actual complex of exercises.

For the front of the thigh

We take a pose lying on our side. To begin with, we lie down on the left side and take the bottom of the right leg with our right hand, which we bend completely. After that, we begin to reach the right heel to the lower back, moving the right leg slightly back. Then we turn over to the other side and do the same operations with the left leg.

The duration of the exercise lasts a total of 2 minutes (one for each leg).

For the back of the thighs

First, take the starting position (lying on your back). Then it is necessary to wrap the right (left) thigh with your hands and pull it towards you as much as possible with swaying movements for one minute. In this case, the leg and thigh should be even, and the pelvis should not be torn off the floor. We immediately pull slightly, then increase the range of motion and the strength of the stretching of the leg. Next, change the leg and do the same exercise.

For gluteal muscles

The starting position remains the same as in the first exercise. Then we bend the right leg at the knee and throw it on the second, while the knee is taken as far as possible to the side. We clasp the left leg with both hands and pull it towards ourselves with swaying movements. Next, change legs and do the same movements for one minute.

When performing this exercise, the clasped legs do not have to be kept straight. They can be bent and kept relaxed.

For the inner thighs

№1. We take a sitting position and spread our legs as far apart as possible so that they lie on the floor. Next, we perform forward bends and stretch as far down as possible. With such slopes, it is very important to keep your back as straight as possible. We perform smooth slopes for one minute. With each subsequent slope, we try to make their amplitude as large as possible. When everything is done, we stretch alternately to the left and right thighs. The execution technique remains the same.

At the end of the alternating sips, we turn again to forward bends while sitting in the same position. The main thing is not to overdo it, otherwise you can stretch the muscles very much, and recovery will be long.

№2. Sitting we cross our legs and press them as close as possible to ourselves. Then we perform forward bends so as to strive to reach the chest as far as possible.

One option is to fix the body in one position and constantly strive to lean forward. In this version, it is very important that the body is kept in tension throughout the entire minute.

The back must be straight, and all muscles as relaxed as possible. We perform this exercise for one minute.

For external thigh muscles

We take a sitting position and bend the right leg under us. Left leg bend at the knee and throw as much as possible behind the right leg. Then we take one (possibly two) hand by the knee of the left leg and strive with periodic oblique movements to reach it to the right chest (press it to ourselves).

We perform the exercise for one minute. This will stretch external muscles left leg. Then we change legs and do the same for the right leg and remember that all muscles should be relaxed. Here it is also important not to overdo it.

For the upper body

In a sitting position, raise and cross your arms in a lock over your head. Then, with shaking movements, we perform the maximum pulling of one arm to the side. Hands should be kept straight. This exercise perform within forty seconds. We do this alternately for each of the arms to stretch the deltas and lateral muscles of the back.

We return to the starting position, take one of the hands behind the head, and press the second on it for 40 seconds. In this way we will stretch the back muscles of the shoulders. The exercise can be done as sitting position, and standing. It is very important that you feel tension in the back of your shoulder.

For chest muscles

We take a sitting position with crossed legs. Then we put our hands back. With every breath we strive to raise chest as high as possible, and when exhaling, we lower it down along with the shoulder blades. When performing the exercise, we bring the shoulder blades as close as possible to each other.

The execution time must be at least one minute.

For the spine

First of all, when you wake up in the morning, lie on your stomach. Place your hands at chest level. Begin to bend in the back, leaning on your hands. It is enough to perform 9-12 repetitions. This will help to put the vertebrae in their places to relieve pain, if any.

To perform the following exercise, you will need to stand facing the wall at a distance of 25 cm. Pull your hands as high as possible, and look at your fingertips with your eyes. Then we put our hands on the wall, also touch it with our chin and chest.

Pause for 10 seconds, then alternately touch the wall with the left and right cheeks. There should be a stretch in the spine. If this does not happen, move away from the wall a little further and repeat.

Stretching the neck muscles

To do this, in any position, we grab our head from behind and try to tilt it down as much as possible. You can also hold your neck in static position without slopes.

In this case, the load from the hands should increase over one minute. Then we tilt our head to the right and with our right hand we try to pull to the right side. Then we do the same with the head tilted to the left.

Be careful, you don't need to turn your head too much. You should only help a little with your hands so as not to damage the cervical discs of the spine.

Light stretching before strength training

Stretching should be done before serious physical activity you just don't have to spend a lot of time on it. It will be enough to slightly pull all the muscles, focusing on those that have to be performed. the greatest work in training.

You can take 1 exercise for each muscle group listed above and do them. Thus, you prepare the muscles for the load, preventing sprains and injuries.

Conclusion

These are not tricky 10 exercises that are perfect for beginners who are still contraindicated to perform more complex stretching exercises. You ask, why not? The thing is that your muscles are not yet prepared for more complex and difficult exercises.

In this regard, it is necessary to strengthen the main working muscle groups as much as possible. Only after you feel that you can carry heavy loads, it is allowed to stretch with heavier exercises.

For beginners, it is very important to prepare, as this is the only way you can be 100% successful in your wellness endeavors. The set of exercises presented above is great for beginners, regardless of their gender and age.

Don't have time to workout at the gym? Stretching for beginners at home is an excellent solution to this problem. With any schedule, no matter how laborious it is, you need to set aside a few minutes of relaxation for yourself in order to put your thoughts and body in order in this way. Believe me, personally verified! And you will get all this by doing simple exercises for stretching. They will not require much effort, and the body will always be in good shape, remain flexible and elastic. Stretching is especially useful for those who work a lot in the office or lead sedentary image life. Stoop, fatigue, stress will not be terrible with this set of exercises.

Why do you need to practice?

When setting yourself different goals, for example, to sit on the splits, you can find a huge number of video instructions that will help you. With the help of stretching, the main muscle groups are perfectly worked out, and the body remains in good shape throughout the day. It will also benefit those who work with dumbbells.

Stretching exercises will help keep the body in good shape

With the help of stretching for beginners at home for men and women, you can achieve:

1. Elasticity of muscles, at the same time joints will become much healthier
2. The risk of any injury during training will be minimized
3. Stretching can relieve tension in the muscles after sports
4. Improves blood circulation
5. The body becomes much more flexible, posture is smoother
6. If you have been stretching for a long time, it becomes much easier to keep balance and even easier to control your body.

What can be stretching?

There are several ways to do correct stretching muscles. They differ in the duration of classes, amplitude, and, of course, the time when it will be carried out: before or after the main workout. You can choose any type for yourself, the main thing is convenience and efficiency. My list starts in the safest way and ends in the most risky way. It is absolutely not necessary to try everything, choose the ones that, in your opinion, will suit you the most and bring benefits.

Tip: for those who are just starting stretching, the most suitable methods are static, passive and dynamic.

Given our lifestyle, without stretching anywhere

1. Static stretching is the most popular among athletes and yoga masters. It is based on stretching the muscles to the limit, then you need to linger for 20 seconds, do about four approaches, but the main thing is not to endure the pain.
2. Dynamic approach - having opted for it, you must be in constant motion. The simplest example: while standing, you need to lunge forward and backward, changing legs one by one. By accelerating the amplitude, the effect can be enhanced, also by increasing the distance from one foot to another. If you go to fitness, you may notice how trainers alternate this type of stretching and strength exercises.
3. Passive stretching - it is often performed with a partner, they are an instructor or a professional trainer, it is he who makes gradual physical efforts. At this point, you just need to take a deep breath, exhale and relax.
4. Active - you yourself must apply the necessary force to maximize muscle stretch. For example, you hold on to a support, raise one leg, and with the help of your hand, the action is enhanced.
5. Ballistic - it is quite risky, therefore it is most popular among fans of Japanese martial arts. If you are just starting out training, you should not choose this type of stretch. Thus, you will provoke injury, but you will not get any benefit, but do not despair, over time you will master it too. The essence is quite simple: fast, sharp, sweeping movements.

Everything you need to know before stretching

First of all, you must aim for the result and adhere to the rules that I will now talk about. Otherwise, you won't get any health benefits. The main advice for a beginner that a coach can give is that any movement must be performed correctly, carefully, smoothly, without jerking. Starting classes, decide which muscle group will be involved. They need to be well warmed up to avoid injury.

Tip: At the beginning of training, pay attention to larger muscles, thereby improving blood flow to vulnerable small fibers.

When exercising at home, learn safety precautions to minimize the risk of injury

If you want to do a beginner stretch at home that will help you sit on the twine, remember that you need to stretch not only legs, but also your back. If it is constantly kept in a bent position, the muscles will not become more elastic. Also, once and for all, remember that while stretching, you can not hold your breath. The whole body must be filled with oxygen, and not vice versa. In the process, try to completely relax all the muscles, no need to strain, and, of course, increase the training time each time. This way you can get the perfect result. Now you can safely proceed to your home workout without worrying that something will go wrong.

What you need to know about stretching for the little ones?

If you decide to do stretching for beginners at home for kids with your child, that's the right thing to do. The muscles and ligaments of babies are much more elastic, so stretching them is much easier. But it still doesn't hurt to be careful. If you decide to give your child to a trainer, he can use force to achieve an ideal result, but at home, this is not at all necessary. It often happens that this is why the child refuses to study, and from sports in general. But if training is a real holiday and a great pastime, the attitude towards it changes dramatically.

Tip: stretching will help redirect the load from one muscle group to another, so you can improve coordination of movements, feel your body.

Exercises for children are not very different from those intended for adults, but, of course, they have their own nuances. It is very important for a growing body that the muscles always remain elastic, and during regular lessons at school this is simply impossible, so training at home will come in handy. The main rule for children is stretching the back. Thus, scoliosis and all other troubles associated with posture can be avoided. And remember: if you want to tie a love to sports to a child, you don’t need to force him and force him to do anything. Try to choose those exercises that will help you enjoy the results and be proud of your achievements, and not cry in pain and despair.

Elastic children's muscles lend themselves to stretching better

The result is also important: let the exercises be like a game, but benefit the body. Come up with motivation that will help in class. Better make a few effective exercises, aimed at the result, rather than dozens of those from which there is little use. And all of them can be perfectly considered in stretching for beginners at home in a video for children.

Stretching exercises for beginners

It is not always, as it seems to many, that it is necessary to attend various kinds of clubs, dance workouts, yoga or other sports, classes at home are also quite effective and can bring results if you follow all the rules. At the end or at the beginning of each workout, by stretching, you provide comfort and harmony to your body. toned body- the result of not only constant exercise, but also proper nutrition which should not be forgotten. Before you start stretching, you should do a little warm-up: head, shoulders, arms, chest, back, lower back, hips, legs. It can be smooth circular movements, swings, lifting on toes.

Back exercises

If you want to do beginner splits at home with stretching in the future, follow all of the above instructions. Especially if you spend the whole day in the office and have the strength to physical work does not remain, it is better to take a hot bath before starting, thereby preparing the body directly for classes. Now you can safely proceed.

1. Take the starting position - lie on your back. The legs should be bent, lean them against the body and stay in this position for half a minute. It is better to perform alternately for each limb.
2. The leg bent at a right angle should be placed on the adjacent one. The body remains firmly pressed to the floor, you need to try to relax as much as possible and alternately work with your legs.
3. Take the starting position, straight legs need to be raised up and try to throw them behind the head, while the hips are pressed to the floor as much as possible. The moment you feel the support, lift your pelvis and hold it at a 90-degree angle, then try to use your knees to cover your ears.
4. While on the floor, clasp your knees with your hands, start rolling on your back back and forth.
5. Get on all fours in the "cat" position - the back bends back and forth, do not forget about circular motions hips.
6. The pelvis must be pulled back in such a way as to sit on the feet, and the hands should be left in their original position. If you stretch well, your back will stretch perfectly.
7. For subsequent exercises, you need to change the starting position. Place your feet shoulder-width apart and slowly begin to squat, keeping your back straight. If it's hard, you can find a support and hold on to it, so you don't lose your balance, you can lean against a chair or wall with your back.
8. Standing in the starting position, hands in the castle, stretch forward and lower them in front of you, while tilting your head and pressing your chin to your chest. Shoulders should be completely relaxed.

Great if you have the opportunity to work in pairs

Tip: Use a fitness mat to continue your workout so you don't damage your skin and you can exercise without harm to your health.

Arm and Upper Body Exercises

For better stretching of the upper body, you need to perform all exercises while standing:

1. Put your hands behind your back, slowly raise and lower them. At this time, you should feel how the pectoral muscles are stretched.
2. After that, hands in the same position should be raised with palms up. Completely relaxed, try to bend over.
3. Return to the starting position, bend one elbow, and put your hands behind your head, the other hand should slightly press on the forearm area. By doing this exercise on both hands, you can stretch the triceps.
4. Straighten one arm and stretch it to the opposite shoulder, with the same brush, press a little from above.

Leg and lower body exercises

For a good stretching of the lower part, there are exercises of a different nature, they can be performed both sitting and standing. Let's take a look at the first option first:

1. Find support. Then lift your leg up while bending your knee, and press with your hands. Repeat everything on both sides.
2. With one hand, you need to take the opposite foot and carefully put it in the buttocks area, linger for half a minute in this position and repeat everything on the other side too.

Let's continue in a sitting position:

1. Place your feet shoulder-width apart and begin to reach with your hand in turn to each foot, then return to the middle. Here it is better to connect a partner, he will help strengthen the slope, but all actions must be very careful.
2. Close your legs tightly, stretch your arms to your feet, your stomach to your hips, the main thing is a flat back. Better bend your knees, but keep it straight.
3. For this exercise, you need to sit in Turkish, while the feet should remain together. A similar position can be found in yoga practices, the effect will be felt immediately. You need to get up, lunge as far as possible, if the knee forms a 90-degree angle, fine. Turn around a little, so a transverse stretch is formed, now bend the body forward and repeat on the other leg.

Tip: you can watch a more complete set of stretching for beginners at home in video tutorials with Ekaterina Firsova.

For the perfect twine you have to work hard

Perfect twine

Every girl would like to sit on the twine, and if you have already mastered the stretching exercises, this becomes possible. Now you can add a few more to your complex:

1. If we proceed from dynamic stretching, then in the training complex there must be swings, rotations in different directions. When exercising, any load should be stopped after you feel tired. Do not forget about the usual slopes in different directions.
2. If you choose a ballistic load, it is better to take advantage of a more serious effect on the muscles of the legs. An example of stretching for twine can be seen in the workout for beginners at home in the video, of which there are a lot on the network. It is in such a case that everything goes on the verge, each time the pain should increase. Lunges will help you with this. Each time it will be possible to stretch more and more with the help of springy movements, 60 seconds is enough. Rolls and slopes will also come in handy.

Remember that every year stretching the body becomes more and more difficult. Try to follow him with these simple tips, and you will open up new opportunities that you did not even suspect before. For example, I picked up a stretch for beginners at home in a video with stretching trainer Ekaterina Firsova: