Stretching prevents the risk of injury, it makes the muscles and tendons supple.It improves the ability to apply higher loads than those who are accustomed to the muscles.Stretching prevent the appearance of muscle pain and contribute to its rapid to satisfaction if the pain has appeared.
Stretching is done slowly with light stretching.Never stretch a muscle to its maximum length.Stretch until you feel the muscles stretch medium and hold at this point for 8-10 seconds, then goes a little stretching, not leading to pain.Hold for another 8-10 seconds and release the muscle.Breathe slowly and rhythmically, without holding the breath.Stretching can be performed only on the muscles warmed up.
Stretching the muscles in the lower body.
1. Pose dog
stretch the muscles of your thighs, buttocks, calf muscles, back muscles, shoulders.Get on all fours, hands slightly in front of the shoulders.toes rest on the floor.Relying on his hands, slowly raise your knees bent.Pull the spine and hips back to the hands
2. Stretching the front of the thigh
Stand up straight, bend your left leg and your left hand, grasp the foot for foot, pull the left knee a little bit of body line.Thighs pressed together.Extend your right arm in front of you at shoulder level.Hold this position for 20-30 seconds and do the exercise with the other leg.
3. inner thighs Stretching
Sit up straight on the edge of the chair.Spread the legs so as to feel the muscles stretch the inner thigh.Helping hands to push the legs as wide as possible.Then, slowly tilt your body forward until you feel a mild stretch muscles.Keep your back straight.Retractable abdominal muscles.Neck and back form a straight line.Hold this position 20-30 seconds and return to starting position.
Stretching the upper body muscles.
1. Stretching the muscles of the chest, shoulders, front surface
hands Stand up straight.Get your hands behind your back, weave your fingers into the lock.Tilt your torso forward, lowering his head down.Hands lift up.Hold this posture for 20-30 seconds and slowly return to starting position.
2. Stretching the muscles of the back surface of the arms, chest
Start right hand behind your head and bend it at the elbow.The left hand lower down, get behind him and also bend and pull up the right hand.Join hands in the castle.Start delay with his left hand right hand down.Hold this position for 20-30 seconds and repeat the exercise, changing the position of the hands.
Stretching the abdominals and back.
1. torso toward
Stand with your feet shoulder width apart.Raise your right hand above your head and start pulling it together with the shoulder while leaning to the left.Hold this position 20-30 seconds and perform the exercise in the opposite direction.
2. Cobra Pose
Lie on your stomach.Bend your elbows and expand the brush inside, palm down to the floor at chest level.Relying on his hands, lift your upper body off the floor.Hands leave the elbow.Connect the blades.Keep head straight.Hold this position for 20-30 seconds and slowly lower to the starting position.
3. Stretching back
muscles Stand up straight.Feet wider than shoulders.Feet are deployed at 45 °.Lean forward and folded his arms.Clasp hands behind the knees.Pull back up, pulling her hand.Hold this position for 20-30 seconds and return to starting position.
draw your attention to the fact that in, try to breathe correctly while performing stretching, do not make any movements and avoid pain.