Many of you have already quietly sit down on the string , but somebody is still unable to overcome this apparent at first sight complicated threshold. And so, let's look at how to stretch properly and how quickly
Stretching, or as it is called differently - stretching - an integral part of any workout. No matter whether you want to conquer the mountain tops, water surface, or engage in other sports, you can not consider yourself a well trained, if you do not engage in stretching . And stretching is required , not only in gymnastics and wrestling, but also quite normal and sports - football, running, tennis, etc. Take a look at the athletes before competition : players deflect his back and pulled his hands to the floor, sit on the runners split that would foot sprain, etc. The fact that the flexibility - the ability to move the joints to the full amplitude. The less flexibility, the greater the likelihood of injuries of muscles and joints. In addition, it is proved that an inactive lifestyle contributes to the development of all kinds of chronic diseases. Therefore, the easiest and surest way to avoid this - stretching.
Types of extensions :
1. Active (doing himself strives to stretch a particular part of the body).
2. Passive (partner helps occupies sprain).
3. The dynamic voltage is performed prior to light and then gradually transforms into another motion.
4. Ballistic - runs choppy and springy actions (prohibited for fitness stretching).
5. Statistical - is engaged in a particular position 15-60 seconds. This is the most effective and recommended by doctors view stretching.
Ideally, the person 4% of the time should hold classes for stretching and flexibility. But, as in today's world of time we have left is not so much offer the following exercises.
1. Active (doing himself strives to stretch a particular part of the body).
2. Passive (partner helps occupies sprain).
3. The dynamic voltage is performed prior to light and then gradually transforms into another motion.
4. Ballistic - runs choppy and springy actions (prohibited for fitness stretching).
5. Statistical - is engaged in a particular position 15-60 seconds. This is the most effective and recommended by doctors view stretching.
Ideally, the person 4% of the time should hold classes for stretching and flexibility. But, as in today's world of time we have left is not so much offer the following exercises.
Terms of stretch marks.
1. The first thing you definitely need to do - to warm up. Different jumps, kick their feet, or riding a bike (even on a stationary bike ) will improve blood circulation and increase the supply muscles with oxygen.
2 . Be statistically stretch slowly and smoothly. Rather, at the beginning of stretch marks you will bend less than at the end.
3 . Each element of stretching exercises should be performed in an average of 60 seconds. Depending on the degree of flexibility of this time can be decreased or increased.
4 . All muscles should be relaxed . And especially the ones that are currently stretched. Tense muscles are very difficult to stretch !
5 . The back and posture should always be smooth . Even if you are buckled up, try to straighten your back all the time. Hunched over, you reduce the flexibility and elasticity of the muscles and ligaments. Do not forget this!
6. Avoid products that pose a back injury. For example, if you bend forward with straight legs, reaching for socks, slightly bend your knees while stretching the body.
7. Breathing should be quiet . Watch out for him. Inhale through the nose is recommended, and exhale through the mouth.
8. Stretch regularly. If you 'll be given a stretching one hour a week, there will be absolutely no effect. So, we should not strive to the end result, do not try to reach something, come what may. Stretching goes smoothly and if you follow all of these recommendations, it would be quick and painless.
Exercises .
1. Tilt forward. Fulfilling lean forward, keep your back straight, try to touch the floor with your hands.
2. One leg bent at the knee in front and the other behind even. Place one hand under the bent leg . Try to sit in this position as possible. And the back foot must always be in the right position .
3. Get a leg back . Stand with your feet shoulder width apart, bend one leg at the knee and slide back , hold the foot with both hands, keep your heel to the buttocks so that the knee looked just down - do not bring it to the side. If you find it difficult to balance, stretch your arm, opposite the working leg to the side. Hold for 10-60 seconds.
4. Stretch your calf muscles. In a standing position to lean against the wall to stop, lunge forward with one leg. Push your heel to the floor, located behind, keeping the leg fully extended.
5 . Sitting on the floor, spread your legs as wide as possible to the sides. The back of this should be smooth. Hold both socks ( so far as the stretching) and drag chest to the floor.
6. Effective exercise: with your feet slightly wider than shoulder width and embarking on his knees to the side, try to sit down as low as possible. But in any case do not bulge buttocks. After some time (about 60 seconds) start to shift from one foot to the other, as if in the position of "sitting on a chair." Thus, one leg straight and tense, and the other bent at the knee, on which you sit directly.
7. Sitting on the floor, spread your legs as wide as possible to the sides. Join hands together and move them forward. The back have to be straight. You need to go forward on the floor.
8. This exercise is recommended for stretch marks on the cross twine: Spread your legs as wide as possible to the side and put your elbows on the floor. Body weight should be evenly distributed between your elbows and feet.
Keep in mind that stretching should be performed symmetrically : if you stretched out his left foot and drag right. The time allotted for the execution of one of the stretching exercises should be the same for each leg. The greatest effect is the daily performance of the complex stretching exercises for 30-60 minutes. Just as athletes are advised to do dynamic stretches in the morning and statistical stretch in the second half of the day .
Remember that with a regular stretching posture straightens up and disappear pain in the joints. In addition, stretching improves flexibility and gives you the freedom of movement.