As with any workout, you should warm up well before stretching to avoid stretching your muscles or damaging your joints. It is important to warm up your muscles and prepare them for your workout. Thus, you will not only eliminate the likelihood of injury, but also improve the result and efficiency of your training.
Instructions
Step 1
Running for 7 minutes. It should be at a moderate pace and needed to warm up the muscles. Jogging should not be heavy and painful, because it is needed only to train all muscle groups.
Step 2
Crease 1. Sit on the floor, spread your legs as wide as possible, stretch to one leg, forward, to the other leg. Do 15 bends in each direction, then lower to the right leg, hold for 10 seconds, then to the left, and then in the middle.
Step 3
Crease 2. Sit on the floor, bring your legs together, reach with your hands to your toes, do 20 bends, then lower yourself as low as possible and hold for 10 seconds.
Step 4
Half-drop. Lunge, lower the knee of the back leg to the floor, then pull the foot towards the buttocks, do the same with the other leg.
Step 5
Butterfly. Sit on the floor, connect your feet, pull them as close to you as possible, now push your knees down, if your knees are on the floor, then stretch your body forward.
Step 6
Pistol. Sit on the floor, stretch your legs forward, turn one leg back, stretch as low as possible to the toe, change legs, do the same.
Step 7
Machi. Stretch your leg, swing 10 forward with one leg, then the other. The swing should be sharp, back straight, arms extended to the sides.
Step 8
The preparatory stage is over, now you can start stretching directly.
