It is impossible to make a beautiful figure only with the help of strength exercises, because stretching is necessary for the relief of the muscles. A good leg stretch is a lot of body work and can be achieved with simple exercises.
Instructions
Step 1
If you are seriously into sports, then stretching is absolutely necessary for you, as it prevents injury. Stretching your legs is important for martial arts, dancing, running, and overall good for joint health.
Before you start stretching your legs, you need to warm up, warm up the body. It is advisable that you sweat a little. During the warm-up, run, do bends and squats, and do the exercises in a warm room.
Step 2
After completing the warm-up, start exercising. Spread your legs shoulder-width apart, lower your arms. Slowly bend towards your toes and you will feel a stretch in your thigh muscles. Do 15-20 inclines. Watch your breathing during all exercises: inhale and exhale slowly.
Step 3
Then move on to another exercise. Spread your legs as wide as possible, and keep your arms crossed at your chest. Then start bending forward, while trying to reach the floor with your elbows. Then turn the body to the right leg and also stretch down. Do the same for the other leg. Perform this complex 3 times, giving a little rest to the leg muscles. With each repetition of the exercise, try to spread your legs wider and lower your elbows lower.
Step 4
A very useful stretching exercise is the butterfly. To perform it, sit on the floor, bend your legs at the knees, and bring your feet together. Then bend as low as possible, while keeping your back straight. In this position, start lowering and raising your knees. Exercise as long as possible, but do not overcome the pain.
Step 5
Another exercise is done while sitting on the floor. Sit with your legs extended and spread apart as wide as possible. Begin bending towards each of your legs. Keep your back straight, because it is better to do fewer approaches, but perform them efficiently. Repeat the exercise 10 times for each leg.
Step 6
If you have set the task of learning how to do twine, then perform the following exercise. Put your feet shoulder-width apart, lower the body down, put your hands on the floor in front of your toes. Next, start spreading your legs as if you were trying to sit on the floor. Each time you will notice that you sink lower and lower towards the floor.
Step 7
Do these exercises every day at any convenient time. If you have a clear goal in mind, it won't be difficult to achieve great stretching. The main thing is not to try to overcome severe muscle pain, do the exercises to the best of your ability and ability, so as not to get injured.
