Good muscle stretching is essential for many sports. Even if you don't do it professionally, exercises to increase joint flexibility will help you feel better. It is advisable to do them on a daily basis to get a good result.
It is necessary
- - gym;
- - mat;
- - wall bars;
- - partner.
Instructions
Step 1
Warm up your muscles before stretching. It is not recommended to do special exercises unless you have stretched your body well. Tendons can be injured or strained very easily. A short run for 10 minutes is ideal. If you can't run cross, spin the hoop or jump rope for the same amount of time.
Step 2
Perform leg bends. Do them in two positions: standing and sitting. First, place your feet hip-width apart. Try to touch the floor with your fingers. Try to reach up to three imaginary points: farthest from your feet, under your feet and behind them. Avoid pain.
Step 3
Then sit on the floor and try to do this exercise, only touching the toes of both feet and the middle. At the end, try to stretch until your chest touches the floor. Your task is to hold out in this position for 10-15 seconds. Increase this time gradually. You yourself will soon be surprised how much the stretch of the muscles has grown.
Step 4
Do an imitation twine. Extend one leg as far forward as possible, bending it at the knee. The second - take as far back as possible. Perform moderate swinging up and down. Again, watch out for muscle soreness. Swap your legs and repeat the exercise. Gradually work to deepen your lunges. Over time, you will be able to sit on a half-split and on a split.
Step 5
Use wall bars or racks. Place one foot on the bar opposite the body. Perform dynamic downward and toward the wall bends 20 times in each direction. Then switch legs. This is a very effective exercise that can help you achieve good stretching if done consistently.
Step 6
Stretch your muscles with your partner. This will be the most productive option, since it is not always possible to give all the best on your own. For example, ask in a seated position to nudge you slightly in your back as you bend to your legs. In addition, over time, you can put your feet on your partner's shoulders and bend in different directions in the same way as from the wall bars.
