Stretching allows you to correct the imbalance in the development of various muscle groups and avoid possible injuries during training. It is recommended to perform a special set of exercises before and after each lesson.
Instructions
Step 1
While stretching, work all the joints and muscles. Pay attention to the muscles of the back, shoulders, chest, muscle groups of the back and front of the thighs, lower back, buttocks and hip joint. Work out your wrists, arms, neck, lower legs.
Step 2
Exercise for 12-15 seconds for each muscle group. Gradually increase your stretching time to 1–2 minutes.
Step 3
Perform the exercises smoothly, without jerking. This will reduce the risk of injury. Try to feel the tension in your joints and muscles. Watch your breathing while stretching. It should be calm and even.
Step 4
Take the starting position to do the hamstring stretch. Sit on a chair or the edge of a sofa. Stretch your legs in front of you. Slowly tilt your body forward with your arms extended. Try to reach your socks. Hold at the end point for 10-12 seconds. Gently return to the starting position.
Step 5
Stand up straight for the next stretch. Raise one leg to your chest, bending it at the knees. Try to keep your balance as much as possible while doing this exercise. Wrap your arms around your leg and press it against your chest. Lock in this position for 10-15 seconds. Repeat the exercise on the other leg.
Step 6
Stand up straight. Take a wide step back with your right leg without bending it at the knee. Bend your entire body forward gradually. Feel the stretch in your thigh muscle. Repeat the exercise on the other leg, lingering at the end point for 10-15 seconds.
Step 7
To stretch your calf muscles, stand up straight. Put your hands on the wall. Put one leg back a little, the other forward. Be sure to keep your back straight while doing the exercise. Slowly shift your weight onto your back leg. Feel the tension in your calf. Repeat the movement by changing legs.
