Stretching (or stretching) is a necessary component of any sport. It allows you to maintain muscle tone, increase their elasticity, improve joint mobility, and normalize blood circulation. However, stretching can be harmful if you do not know how to do it correctly.
All stretching exercises are divided into static and dynamic. The first ones are worth doing for beginners, because the risk of herbs is low. There is no need for sudden movements. You just need to lock in a certain position.
Dynamic stretching involves various swings, lunges, and other exercises.
Before starting classes, you need to warm up. Do 2 sets of squats 15 - 20 times, jump rope or work out on a stationary bike for a few minutes.
Exercise should be done regularly. Best of all - every day, devoting half an hour to this.
Leg stretching exercise
Get on the knee of your left leg, and move your right leg forward. Place your hands on the floor. Now slowly tilt your body forward. Keep your back straight. Feeling the stretch of the thigh muscles, lock in this position for half a minute. Then go back up. Change legs and repeat the exercise.
Stay in the starting position. Lean back slowly. Lock in for half a minute and come back. Do the same by changing your leg. This exercise targets the hamstrings and knee ligaments.
Lie on your back. Raise your right leg and wrap your arms around it just above the knee. Taking a deep breath. As you exhale, pull it towards you. With maximum tension, hold it in place for 15 seconds and repeat the action with the other leg. It is important that it is not bent, otherwise there will be no effect.
Sit on the floor with your feet together. Slowly press your elbows on your legs, lowering your body forward. Remember your posture. At the moment of the greatest tension, stop and hold your legs like this for 30 - 40 seconds. Repeat the exercise 2-3 times. It stretches the inner thighs and groin muscles.
Back stretching exercises
The first pose is known as "dog pose" or "cat pose". Get on all fours. Arch your back and try to look up. Stand like this for 15 seconds, then slouch for the same time. For the best effect, direct the ribcage upward.
Then lie down on the floor, trying to press your belt against it. Then, swing your right leg over your left. With this action, you will rotate your spine in the lumbar region. Try not to lift your shoulders off the floor. After 20 seconds, change legs and repeat the exercise.
Sit in a chair with a back or push yourself against a wall. Stretch your arms out in front of you. Pull your head and spine after them. Do not tilt your torso forward while doing this. This exercise is performed for one or one and a half minutes.
