Stretching your legs is an important part of any workout program. This makes the body more flexible, maintains good posture and reduces the risk of ligament and muscle damage. Correct stretching strengthens the joints and makes them mobile. So how do you stretch your leg muscles faster?
It is necessary
- - mat;
- - chair.
Instructions
Step 1
Before you start stretching, you need to warm up. Otherwise, it will be difficult for you to perform a set of exercises with the desired amplitude. To warm up, kick, jump, squat, or pedal on an exercise bike. All this will help to improve blood circulation, respectively, the supply of oxygen to muscle tissue will improve.
Step 2
For the first exercise, take the starting position. To do this, lay a rug on the floor and lie on your back, join your legs and lift them up, keep them straight. Start slowly spreading your legs until you feel uncomfortable. Stay in this position for half a minute, relax. After the legs are more or less accustomed, increase the amplitude of the leg extension.
Step 3
Place a chair in front of you and put a straight, outstretched leg on the back. Lean forward as far as possible, do not arch your back. Lock the pose, then do the same with the other leg. This exercise will stretch your lower back and hamstrings. If you cannot raise your legs high, use a stool or keep your leg on the seat instead of on the back of the chair. Increase the height gradually.
Step 4
Lie on your back and bend your knees. Straighten one leg, and begin to slowly lift, pull it as close to you as possible. If you find it difficult to keep your leg on weight, you can support it by the thigh or calf. In this case, the knee should not be bent, repeat the exercise with the other leg.
Step 5
Sit on the mat with your knees apart and your feet together. Straighten your back and draw in your stomach, slowly bend forward until you feel a pulling pain in the inner thigh. Straighten up and try to spread your knees as far as possible so that they touch the floor. Repeat this exercise 10-15 times.
Step 6
Stand up, keep your body upright, step forward with your foot (as far as possible), fix the position. At the same time, the second leg should remain straight (do not bend it at the knee). While continuing to hold this position, slowly squat so that the knee of the straightened leg can approach or touch the floor. Repeat on the other leg, this is a great stretch for the pelvic and calf muscles.
