Recently, mainly among women, stretching has become extremely popular. If earlier it was considered just a kind of warm-up, today it is a full-fledged load that helps to lose weight. Therefore, warming up the muscles before stretching is essential.
Instructions
Step 1
If you are just starting to exercise, the body will react painfully to any stress. In order not to get a sprain or rupture of the ligaments, as well as to reduce the soreness, you need to warm up before stretching. It is worth highlighting the muscle group on which you plan to focus during the upcoming workout. Now warm up these body parts. For example, make circular movements with your neck, shoulders, twist your body in the thoracic and lumbar spine if you want to stretch the top. The warm-up for the bottom can be squats or plie, swinging legs, walking in place, jumping, on a rope.
Step 2
To warm up the muscles before stretching was a pleasant and effective business, you should not bring yourself to exhaustion. 10 minutes of general exercise and the same amount of targeted stretching are enough. The main load during stretching is performed for 20 minutes. Thus, the total lesson time is 40 minutes. When stretching your muscles, be mindful of your joints. If the muscle mass is still too small, it is the bones that account for the bulk of the load. Therefore, you should not give all your best until the muscles are strengthened.
Step 3
Oddly enough, the best warm-up before stretching is stretching. All warming up exercises must be done slowly and carefully. If you are in a hurry, you will not be able to relax the stretched body part and will be injured. Also, you cannot stretch cold muscles too quickly and hastily return to the starting position.
Step 4
Stretch your arms by interlocking your fingers and pulling up. Freeze for 10-15 seconds, then relax. Then pull your clasped hands back.
Step 5
Stretch your arms up, grasping your left wrist with your right palm. Slowly bend over to your right side, stretching the muscles on the left. Change sides.
Step 6
Lunge deeply with your right foot forward, leaning on your left knee. The right knee is bent at a right angle. Wrap your hands around your left foot and slowly pull your heel towards your buttocks. Be very careful not to try to reach the end point the first time.
Step 7
Sit on the floor, straighten your legs, resting your feet against the wall. Pull your right foot to the inside of your left thigh and lean forward. Keep your knee parallel to the floor.
Step 8
Lie on your back with your straight legs raised to the ceiling. Pull the sock over you. Wrap your hands around your calves, or, if you can reach, your ankles. Slowly pull your legs towards your head without lifting your buttocks and lower back off the floor.
