You give flexibility, or stretching exercises for those who practice at home. Stretching for beginners: rules and effective exercises

Stretching is very popular view sports. Yes, this is exactly a sport, because a lot of effort and, accordingly, energy is spent on its implementation. In addition, stretching and body flexibility exercises for beginners will help maintain the health of the body as a whole. If you search, you can find many ads for recruiting groups for stretching lessons for beginners. And our article was specially prepared to help you work out and stretch your muscles at home.

If you are a novice athlete and are looking for exercises for stretching the twine at home, then you are here. Below is a step-by-step analysis of all the necessary information for beginners.

Need

If you ask a girl why she needs a stretch, she will immediately answer: “I want to sit on the twine, like my friend.” Stretching is necessary for a person to acquire greater body flexibility.

And if you perform a set of simple exercises daily to stretch the whole body, then very soon you will feel tangible changes in your body. Highly beneficial effect during the correct stretching on all muscle groups, it turns out to be on the musculoskeletal system, good mobility is developed, blood circulation improves, and muscle cramps are prevented.

In general, some pluses. But you must be extremely careful not to overdo it and not harm yourself. Therefore, let's look at how to properly stretch to protect yourself from injury.

Kinds

There are five main types of stretching. All of them perform a single function, but there are some nuances that are worth paying attention to.

1. Active. This option is designed for independent conduct. You can watch the video at the end of the article, which will show you how to do stretching at home for beginners, and do the exercises yourself.
2. Passive. All exercises are performed by a partner. This option should be taken very seriously, because only you can feel the bust and tell your companion in time.
3. Static. Static exercises are considered the most effective view stretch marks, which is especially recommended by doctors. During execution, the body is fixed in the desired position, allowing you to stretch all muscle groups. Fixation time - from 15 to 30 seconds, maximum - 1 minute, depending on the initial data of a particular person.
4. Dynamic. Everything happens in motion. A simple example is lunges left, right, back, forward. Muscle stretching occurs due to an increase in the intensity and speed of movement.
5. Ballistic. Perhaps the toughest dangerous view muscle stretches. The execution takes place with quick springy movements and sharp jerks. During training, muscles and joints experience colossal and rather risky loads. Most often, this option is used by real professionals, extreme people, lovers of tin and hardcore, for whom everything is not enough everywhere.

Fundamental rules

Before you perform any exercise, whether it is working with dumbbells or, as in this case, stretching, you must adhere to the basic rules:

1. Warming up the body. Most milestone before starting any workout. The load on the "cold" muscles is extremely harmful, because instead of benefit, you can get a serious injury, the rehabilitation of which will take a very long time. For you can choose any aerobic workout, whether it's an exercise bike, jump rope or running. By the way, if you are training in gym with “iron”, then a warm-up should be done before the main exercises, and stretching at the end, precisely because after a strong tension the muscles need to be relaxed and stretched.
2. Relax and be patient. This rule is important, first of all, for beginners. Stretching should be done slowly., smoothly, evenly breathing at the same time. No jerks and abrupt movements that beginner athletes love to abuse so much should not be present here.
3. The back should be straight the muscles are relaxed.
4. Special attention pay correct breathing: on inhalation - starting position, on exhalation (by mouth) - stretching.
5. For those who are just starting to stretch, you can start with 5-10 seconds for each exercise. Further, to improve the result, it is necessary increase the duration, because without it, progress will be very slow, or it will not happen at all.
6. One of the basic rules is engage constantly. Especially if you are starting from scratch. Quitting everything before you start is a simple matter, but making it a habit to constantly engage in it is what it is. real work. After all, no one needs your progress, except yourself.
7. Another extremely important point – don't reach for pain. This is fundamentally wrong. So you only injure the muscles and forever, at least for a very long time, beat off all the desire to do more. Stretch slowly but with persistence, progressing the amplitude of the stretch each session. You will feel your limit.

Don't Make Mistakes

Often, beginners begin to stretch everything in a row and at random, thinking that having quickly worked out the main parts of the body, they will soon achieve the desired result. But this is far from true. In most cases, with little awareness and without the control of a coach or an experienced partner, "green" athletes pull ligaments, not muscles. With the right training, the ligaments are almost impossible to stretch, as they are strong and rigid shells of the joints, but due to the wrong approach, injuries to the joints and muscles occur.

Avoid basic mistakes:

1. Do not stretch if you have health problems. Namely: spinal injuries, inflammation of the hip joints, problems with pressure, with serious bruises and with any injuries of the bone skeleton, especially the pelvis.
2. You need to stretch the muscles equally on each side, no matter what you pull, be it legs, hips, calves. If you pulled your left leg for 5 minutes, then pull the right leg for the same amount. Do it wrong, your body, at least, will be very sick.
3. You can not do stretching without first warming up the muscles well (this was already mentioned above).
4. If you go to the gym, don't even think about stretching before your workout. Stretching helps to relax the muscles, and if you do the opposite, you will not be able to give your best.
5. Stretch in moderation. Too little is less than three times a week, too much is five times a day every day. Optimally - every day, only once.
6. If you hope that in a week you will get a beautiful twine, then you don’t even have to start. This is a slow, calm, measured process that requires a lot of patience and diligence.

Psychological attitude

Probably, every second lady thought: “But should I try to sit on the twine?”. Yes, everything seems to be simple, I rummaged through the Internet, found video tutorials, and go ahead. But not everything is as smooth as we would like. It turns out that in order to perform some kind of large-scale action, the more beautiful half must first psychologically tune in.

Follow these rules:

1. Make it a habit to stretch every day, as they say - you quickly get used to the good.
2. Start small but constant. Let your body and mind get used to the change.
3. If you suddenly missed one or two times, it does not matter, just continue on.
4. Well, imagine the end result more often.

myths

Oddly enough, there are many misconceptions about stretching. They say a lot, a lot of recommendations are written, and it seems that you trust the Internet like an encyclopedia, but there are myths here too.

Let's break down some of them:

1. They say that children stretch quickly and sit on the twine very quickly, and this is true. But they also say that if you are already an adult, don't even think about it. But this is not true, everyone can stretch, but to the best of their ability.
2. There is information that in order to stretch, you need special starting parameters of the body. Myth. If you are just starting out, then you will definitely succeed. Just start doing the simplest exercises for beginners.
3. Stretching exercises cause very severe pain. This is not so, if everything is done correctly and without fanaticism, then you will only feel a pleasant stretching of the muscles.
4. Stretching does not promote weight loss. If you think about it, then performing this or that action, a certain amount of energy is expended, respectively, calories are spent. And if you give due time to classes, then a little extra pounds reset will work too.

Warm up

Warming up the muscles before any workout, and in this case before stretching, is not only correct, but also very important. We have already said that if you do not warm up first, you can get injured. It will also make it much harder for you to stretch both physically and emotionally.

We offer a special pre-workout that can not be missed:

1. All parts of the body are worked from top to bottom. We start with smooth turns of the head to the left - to the right, up - down, round to the left - to the right.
2. Next are the shoulders. Circular movements of the shoulders forward - backward, alternately swinging the arms up and down.
3. We stretch the dorsal and pectoral muscle groups. We stretch our arms in front of us, spread them to the sides and maximum behind the back, while rounding the chest. And, on the contrary, we bring our hands forward in front of us, rounding our back.
4. Next is a warm-up for the torso. During the exercise, the pelvis remains motionless, turns left - right, tilts forward - backward.
5. To prepare the spine, lean down as far as possible, rise, rounding the back.
6. To stretch the muscles of the legs and hip joints, we perform alternate swings of the legs forward - backward, to the sides, also alternately changing legs.
7. To warm up the ankle joints, we perform circular rotations of the legs, knead the feet up - down, left - right. For elaboration knee joints squat exercises will help.

Effective stretching exercises

Where to start stretching training is a simple question on the one hand, but rather complicated on the other. You can not stretch everything in a row, you should start small and, preferably, effective.

We offer a basic set of exercises for stretching and the spine at home.

Spine

The spine is a very important part of the body, so exercises should be selected for each person separately, according to the age and health of the body as a whole. For prevention, you can perform two basic exercises at home. They will help reduce the load on the spine with the wrong lifestyle, that is, with sedentary work, wearing uncomfortable shoes, especially for girls and women who are used to wearing shoes on high heels, as well as in the absence of regular physical activity.

Basic exercises:

1. To perform, it is enough to have a crossbar or horizontal bar. It is desirable to hang on the crossbar for at least a minute, gradually increasing to three. If there is no horizontal bar, then you can replace it with another element: lying on your back while stretching your arms behind your head and legs down. Such an exercise is less effective, but also useful.
2. In the second exercise, attention is paid to the cervical vertebrae. To do this, it is enough to pull the neck well to the left - to the right, up - down, to the side to the left - to the right, as if pressing against the shoulder. Hold the position for a few seconds at each point. Do not rush, everything should be done calmly, breathing evenly, while the body is relaxed, hands are lowered down.

Below are a set of exercises for which the spine will thank you:

1. Crawling on the buttocks. Initial - sitting on the floor. Straighten your legs, straighten your back, fold your arms and raise them in front of you. Then you begin to alternately move the buttocks, making a kind of steps, eight steps on one side and the other. Return in the same way. Repeat 3-5 times. Try to work only the buttocks, while not using the legs as a whole.
2. . This exercise is very effective for the vertebrae and intervertebral discs, which will allow them to be inserted into their places. Initial - sitting on the floor. Pull your knees to your chest, clasping your hands, press your chin to your knees. Start rocking back and forth. Try to complete the exercise at least 10-15 times.
3. Deflection. This element trains the lumbar spine well. To perform, lie on your stomach, place your hands on the floor at shoulder level and raise your body to the maximum, bending your spine. This exercise is a great addition to the previous one.

Legs

This is perhaps the most worked part of the body. How to properly stretch, consider below.

There are three main exercises that are used by both beginners and athletes.

By the way, stretching the legs for men is no less important than for women, so men also need to include these exercises in their workouts.

Here effective complex for legs:

1. Stretching the hamstrings takes a little time, but you will have to sweat. Starting position - we stand straight, legs together, hands at the seams. For best performance close your eyes, relax. Imagine your spine, and slowly, following the spine, as if on a ladder, we lower the body down, clasping back hips. Do not bend your knees, try to bend down to your maximum, fix the peak point for a few seconds and slowly rise.
2. This exercise very recognizable and widely used by all athletes. Sit on the floor, legs wide apart, back straight, looking straight ahead. We begin to slowly sink down, hands trying to reach forward as far as possible. We fix the maximum point and spring about 30 times, as much as possible, then return to the starting point. The same can be done by putting your feet together, or trying to reach for each leg separately.
3. Side lunges. Stand up straight, do a side lunge 45° to the side, the body is directed towards the bent knee, stretch, lower, feel a pleasant stretch. Do the same with the second leg.

This is best exercises for stretching the muscles of the legs, which will allow you to quickly and effectively stretch.

Complex for beginners

You read a lot, asked, learned, and finally - you are ready for classes. But now the main question remains: where to start training. Below is a simple set of stretching exercises for beginners, which is suitable for every day.

How to do stretching and gymnastics at home:

1. Sit on the floor, legs together, keep your back straight, put your hands on the floor behind your back, start pulling your toes towards you, working your legs and back in this way.
2. Sitting on the floor, we try to reach the toes of the feet with our hands, while the back is even, we do not bend our knees.
3. We continue from the previous starting position. Now we lower the body and try to touch the legs with the chest, while relaxing the back and we can round it. We hold our legs with our hands, fix the position.
4. Lying on your back, raise your legs up, keep them straight and together. We stretch our hands to the toes, without lifting our back from the floor, the shoulder blades should remain on the floor, we do not bend our legs at the knees. Quite difficult, but doable.
5. Starting position sitting, bend one leg so that the foot rests on a straight leg. Hands on both sides of a straight leg. We keep our head straight and begin to lower our chest to a straight leg, lastly we lower our head.
6. Previous starting position. We keep the back and head straight and lower the body between the legs, while the arms are bent and rest with the elbows on the floor.
7. It's called "Doll". We sit on the floor, legs to the sides, arms to the sides. We pull the toes of the feet to the body. We push the pelvis forward, trying to pull inner part thigh muscles.
8. Everyone knows "Butterfly". Sitting on the floor, bend your knees with your feet to each other, grab your feet with your hands, pull your hips down, you can help with your hands, pressing on your knees.

These exercises with pictures will help you start stretching. Also, this set of exercises is perfect as a stretch after a workout for girls.

Video

Often beginner athletes ask questions: how to improve stretching, how to stretch muscles, how to train stretching. The video below shows excellent exercises that will help make the body flexible and the muscles supple.

Stretch after warm-up. So you can deepen the stretch without injuring the muscles and ligaments.

Warm up before stretching

When you stretch after a workout, the muscles are already warmed up and no additional warm-up is required. If you decide to arrange a separate stretching lesson, first do a few exercises:

1. Joint warm-up: twist the joints, make tilts and turns of the body.
2. 5-7 minutes of cardio: running or jumping jacks, rock climber, running in place with high knees, .

After you warm up a bit, you can start stretching.

How and how much to stretch

With the help of these exercises, you can arrange an independent stretching lesson and stretch all the muscles of the body well. However, this will take about 60-90 minutes. For quick stretch choose one or two exercises for each muscle group involved in the workout.

To stretch your muscles well, linger in each pose for 30 seconds to two minutes. You can remain still or gently bounce. jerky movements fraught with injury, so leave them for another sport.

We will give exercises for stretching from top to bottom: neck, shoulders and arms, chest and back, abs, buttocks, hips, shins.

Neck Stretching Exercises

Tilt your head back, stretching the front of your neck. From this position, tilt your head to the left. For greater effect put left palm on the right side of the head, but do not press hard.

Place your right hand on the left side of your head. Tilt your head forward and to the side, increase the pressure with your hand.

Repeat on the other side.

Place one hand on the back of your head and the other on your chin. Lower your head, making a double chin. At the same time, the neck remains straight, the back of the head tends upward. You should feel it at the back of your neck, especially at the base of your skull.

Shoulder Stretching Exercises

4. Stretching the front of the shoulders

Put your hands behind your back, grab your wrist with the other with one hand. Bend your elbows and lift your wrists higher. Push your chest forward and feel the stretch in the front of your shoulders.

5. Stretching the middle part of the shoulders

Grasp the opposite elbow with your hand, press your shoulder towards you and pull it down. Repeat with the other hand.

6. Stretching the back of the shoulders

Embrace right hand left above the elbow, press it to the body and straighten, lower the right shoulder down. With your left hand, pull your right hand up, lifting it with your elbow. Feel the tension in the back.

Repeat with the other hand.

7. Triceps stretch

Go to the wall, lift your left elbow up, put your forearm behind your back. Lower your left shoulder blade down. To check that it has really dropped and will not rise during the stretch, place your right hand below your left armpit.

Repeat on the other side.

8. Biceps stretch

Grasp the door handle, rack or other support, turn your back to it. Turn your arm with your elbow up and move the body slightly forward.

Repeat with the other hand.

This pose allows you to simultaneously stretch the triceps of one arm and the front of the shoulder of the other. Bring one hand behind your back from above so that the elbow looks up, and the second from below - the elbow looks at the floor. Try to connect your wrists at the level of the shoulder blades.

Change hands.

10. Wrist extensor stretch

Sit on your knees, put your hands in front of you so that the backs of your hands touch the floor, and your fingers are pointing towards each other. Gently shift your weight onto your hands, stretching your forearms. To enhance the effect, try clenching your fists.

Chest Stretching Exercises

11. Stretching the chest in the doorway

Come to doorway, lean on the jambs with your elbows and push your chest forward, pectoral muscles.

Put your hand on the wall, lower your shoulder and turn around. opposite side. Repeat with the other hand.

Back stretching exercises

Stand next to a rack, simulator or other support, turn your left shoulder towards it. Grab a stance high above your head with your right hand, tilt your pelvis to the right and down, stretching the entire right side of your body.

Repeat on the other side.

14. Stretching the muscles of the lower back

Sit on the floor, move your right leg forward, left leg back. Bend your knees at a 90 degree angle or slightly more. Place your right hand on the floor, raise your left hand above your head. Pull the left leg down and back, tilt the body forward and twist to the side right leg.

Change legs.

Sit on the floor, bend your knees and place your feet on the floor. Grab your shins with your hands inside, put your wrists on your feet. Lean forward as low as possible.

Sit on the floor with your buttocks touching your heels. Bend forward, lie on your knees with your stomach and stretch out your arms.

Get on all fours, then tilt your pelvis back and up so that your body looks like an angle. The arms and back should be extended in one line, the knees can be bent, and the heels can be torn off the floor. The main thing is that the back remains straight, without rounding in the lower back.

Grab a low horizontal bar and hang freely, relaxing your body. Feet must remain on the ground. Relax them, slightly bend your knees.

Lie on the floor on your back, arms along the body, legs straight. Raise your legs and then throw them over your head. Hands rest with elbows on the floor, hands support. Do not lean on the neck, the fulcrum is the shoulders.

Stretching exercises for the press

Get on your knees, push your chest up, lengthening your spine, and then lean back with your hands on your heels. Try to bend in the chest. Do not throw your head back, look up.

Lie on the floor on your stomach, put your hands under your shoulders. Push yourself up, the pelvis rises, the legs remain on the floor. Lower your shoulders, bend in the thoracic region.

Stand up straight with your feet together. Raise your arms and join your palms above your head. Bend in the thoracic region and tilt the body back. Tighten to eliminate a strong deflection in the lower back.

Stand up straight, raise your arms above your head, interlock your fingers and turn your palms up. Stretch up and lean first to one side and then to the other side.

Lie on the floor on your back, spread your arms out to the sides, palms down. Move your pelvis to the left, lift your left leg, bending it at the knee, bring it behind your right leg and try to put your knee on the floor. Turn your head to the left and relax.

Repeat the exercise on the other side.

Butt Stretching Exercises

25. Lying stretch

Lie on the floor on your back, raise your legs bent at the knees. Place the ankle of the left foot on the knee of the right. Press the knee of the right foot on the left to deepen. Repeat with the other leg.

Get on all fours, put the ankle of the right foot on the knee of the left. Push your pelvis back to deepen the stretch. Repeat with the other leg.

27. Sitting stretch

Sit on the floor, stretch your legs forward, straighten your back. Bend one leg at the knee, grasp the shin with your hands and press it to your chest. The lower leg should be parallel to the floor, the forearms lie on top and press it to the chest, one brush covers the other.

Repeat with the other leg.

Sit on the floor, bend one leg at the knee at a right angle and move forward, take the other back and straighten. You can lean forward and place your forearms on the floor.

If you find it difficult to perform this pose on the floor, try placing your foot on a raised platform.

Stretching exercises for the front of the thigh

Calf stretching exercises

48. Stretch against the wall

Rest the toe of your right foot against the wall, take your left foot a step and a half back. The feet are firmly pressed to the floor, the left leg is straight. Try to reach the wall with your right knee, while the muscles of the left leg will be stretched.

Change legs.

Stand close to the wall. Put your right toe on the wall, take your left foot a step and a half back. Bend your left leg at the knee, increasing the stretch. Change legs and repeat.

Sit on the floor, stretch your straight legs in front of you. put one foot on the thigh of the other. Grasp the foot with the opposite hand and pull the sock.

Change legs.

Many people have heard about the benefits of stretching. Experts recommend doing it after training. In addition, in sports, it has formed into a separate direction, known as stretching. And even those who do not play sports should at least occasionally stretch to keep the body in good shape and health is normal. This is especially true for those who work in a sedentary job and lead an inactive lifestyle. Consider why stretching is needed for beginners at home, and what exercises it can include.

Also, stretching will give you the following Benefits:

• muscle elasticity, joint health;
• minimizing the risk of injury;
• relieve muscle tension after physical activity;
• blood circulation will improve;
• the body will become more flexible, posture - even;
• it will become easier for you to keep balance and control your body;
• you will become more flexible and plastic, girls will gain grace, become more sexy.

Types of stretching

Stretching is divided into several types. Between themselves, they differ in amplitude, duration of the lesson, as well as the time of holding - before or after the main workouts. You can choose any type that you like, the main thing is regularity and efficiency. So there are the following types stretch marks:

• static. Very popular among athletes and yogis. Its essence is that, having stretched the muscles to the limit position, you must linger in it for 20 seconds. It is recommended to perform the exercises in several approaches, but if the pain is unbearable, it is not necessary to endure it.
• Dynamic. Dynamic stretching means you will be in constant motion. One of its simplest examples is a lunge forward and back with a constant change of legs. The effect can be enhanced if you increase the amplitude and distance between the legs. In fitness, this type of stretching often alternates with strength exercises.
• Passive stretch. It is often performed with a partner - mostly an instructor or coach - who makes gradual efforts. The passive partner should only inhale, exhale and relax.
• Active stretch. A classic stretch in which you need to make every effort to stretch the muscles. For example, you need to hold on to a support, raise one leg and increase the action using your hand.
• Ballistic stretch. This is a rather risky stretch that is not suitable for beginners and is often practiced by Japanese martial arts enthusiasts. Its essence is in fast, sharp and sweeping movements.

For beginners, static and dynamic stretching is suitable. You can also start with a passive one.

Stretching exercises for beginners require certain rules to be followed, because you should get the maximum benefit and efficiency from it, and not the opposite effect. The basic rule is that all movements should be performed smoothly, carefully and without jerks. Decide in advance which muscle group you will use, and warm it up well to avoid injury.

At the beginning of the lesson, you need to pay as much attention to the muscles as possible in order to improve blood flow to their small fibers, which are very vulnerable.

• If you plan to exercise at home, be sure to study safety precautions to eliminate the risk of injury.
• If your goal in stretching is to sit on the splits, work not only on the legs, but also on the back. If it is constantly bent, the muscles will not be able to become elastic. Also note that as you stretch, you should not hold your breath, Otherwise, the body will suffer from a lack of oxygen.
• Muscles in the process of stretching should be as relaxed as possible. Also it is important to increase the training time and the amplitude of the stretch each time. But this should be done gradually - slight pain is acceptable, but serious discomfort is contraindicated. You have to learn to listen to your body and know when to stop.
• If you work out in the gym in groups or master video stretching lessons for beginners, you don’t need to try at all costs to reach the indicators of the instructor or your neighbor on the mat. The indicator of flexibility is different for each person, and it also develops in different ways. Try to be better than you were yesterday, not better than someone else.
• Severe pain is a warning sign. She says that the load is not yet up to you, or that you are violating the execution technique.
• Do not rush to start stretching with twine. This complex is always designed to improve the plasticity of the whole body, and not just the legs, as many people think.

Please note that stretching exercises have contraindications. These include hypertension, injuries and ruptures of tendons and muscles, spinal diseases, arthritis and arthrosis, damage to the pelvic joints, as well as some problems in the cardiovascular system. If in doubt, consult your doctor first.

Stretching for beginners: an effective set of exercises

Stretching exercises for beginners at home should not be too difficult. It is better to start small, safely and comfortably for yourself, increasing the load in the future. Consider one of the options for simple home complexes.

Popular myths about stretching

Before you start stretching, you need to learn about it as much as possible. There are many misconceptions about this type of activity. Among them are the following:

• Myth 1. Stretching requires special inclinations. Perhaps this is true for professional athletes and gymnasts, but those who practice purely for themselves do not need any talents. It is enough to start doing the most simple lessons stretching for beginners, gradually increasing the load.
• Myth 2. It is impossible to start stretching as an adult. Many people think that stretching exercises should start in childhood, and they are no longer available to adults. This is not true. Yes, children are indeed more flexible and mobile in terms of joint mobility - it’s easier for them. However, in fact, you can start exercising at any age. Of course, you will not sit on the twine right away from scratch - you will have to try, again, starting with small loads.
• Myth 3. Flexibility exercises always cause pain. This is fundamentally wrong. The pain can be mild and pleasant. In no case should you stretch to serious discomfort - stop at a state of tension.
• Myth 4. You can't lose weight from stretching. Actually it is possible. Of course, it does not burn as many calories as cardio, but, as with any physical activity, energy costs are present. Accordingly, it promotes weight loss.

1. Exercise for the back "Kitty"

Get on all fours. Gently arch your back up, then gently bend it down as well. In each final position, fix for a while.

2. Exercise for stretching the buttocks

Lie on your back. Bend one leg at the knee, pull the other to the chest, keeping it as straight as possible.

Another exercise for the buttocks is to sit on the floor, bend one leg, try to lean forward towards the other leg.

3. Stretching the calf muscles

In a standing position, lunge with one leg and bend it at the knee. Pay attention that the feet are well pressed to the floor. Repeat the same for the other leg.

4. Exercise for the front of the thigh

In a standing position, bend one leg at the knee and pull it towards the buttock. Do the same for the other.

5. Exercises for stretching the chest

For the chest, use the following simple exercises:

• Connect your hands in a lock behind your back, raise them up in this position.
• Stand up straight, keep your back straight. Raise your hands up in the lock, start stretching.

6. Lateral thigh stretch

It is necessary to sit down, bend one leg at the knee, take the other to the sides. Now tilt to the side. For the other side, repeat the same steps.

7. Abs exercise

Lie on your stomach, put your hands on the floor. Raise upper part corps.

To start this complex will be enough. Over time, the load will become too easy for you, and then you can start doing more complex options stretching, increasing the load and amplitude.

Stretching for beginners on video

The complex proposed above is just one of the options. Exist a large number of stretching exercises suitable for beginners. Stretching for beginners in the video will help you learn more about it. Choose the most suitable complex for yourself, perform it regularly and observe safety precautions. Then you will soon notice that both your health and your figure are constantly changing for the better.

Stretching (in English stretching, sipping) is a complex that includes exercises for stretching muscles and ligaments, which will help maintain good posture, reduce trauma, and relieve muscle pain, as well as pain in the back and lower back, will help improve the mobility and flexibility of the body. After stretching, the muscles relax, become more elastic and their blood supply improves. A good stretch also improves the health of the joints, which become more mobile, and after a few sessions the body experiences a real "muscle joy", becomes more flexible and energetic.

If you have pets, pay attention to how they wake up. The animal never jumps to its feet (if there is no danger), as we do. Cats and dogs first raise the back of the body, and the front paws and the front of the body are pulled forward. With what pleasure they stretch! So you feel how every joint, every muscle stretches, straightens, warms up, how they want to move, run, jump! If only we could wake up like this: wake up, stretch (only so that nothing hurts) - and for the cause!

A set of stretching exercises is not aimed at increasing blood circulation, because all its elements are performed at a slow pace. However, this also has its advantages.

Basic stretching exercises

Here are some top stretching exercises to incorporate into your routine:

Exercise 1

Place your straight leg on the seat or back of a chair. Lean forward as far as possible without arching your back. Fix the pose. Do the same exercise on the other leg. This helps stretch the hamstrings and psoas muscles. You need to start with a low stool, every day slightly increasing the height.

Exercise 2

Keeping your body upright, take a step forward as far as possible, keeping the other leg straight. Continuing to keep the body vertical, squat down so that the knee of the straight "back" leg touches or at least slightly approaches the floor. Fix the pose, then repeat this exercise on the other leg. This is a good stretch for the leg and pelvic muscles.

Exercise 3

In a horizontal position, bend the right knee, pull it with your hands to your chest and try to turn to the left side. Fix the pose, then repeat this exercise on the other leg. After that, pull both knees closer to the chest and roll back, touching both knees to the forehead. This exercise stretches the biceps femoris and spine.

Exercise 4

Standing near a chair, grasp its back with your right hand. Bend your knee and lift your left foot. Grab your left ankle with your left hand and pull it straight up. Repeat the same for the other leg. This exercise helps to stretch the quadriceps well.

Exercise 5

Rest your forearms on the jambs doorway. Palms should look forward, arms extended parallel to the floor. Bend your arms at the elbows to make obtuse angle. Slowly, carefully lean forward into the opening. Perform the exercise carefully to avoid injury.

Exercise 6

Sitting on a chair, turn back and grasp its back with both hands. At the same time, the legs should not be torn off the floor, the buttocks also fit snugly against the seat. Turn around as much as possible and fix the pose. After that, repeat the exercise, turning to the other side. Thanks to this exercise, the spine, back muscles, as well as shoulder and neck muscles and joints are stretched.

This set of exercises takes an average of 20 minutes to complete.

Stretching exercises with a towel

Most of us have to hold a towel in our hands at least once a day. Towel or elastic bandage - good tools for stretching the muscles of the arms, shoulder girdle and chest.

Exercise 1

Take the towel by the two ends so that outstretched arms it could be freely carried behind the back over the head. Don't tense up or twist your arms. They should be spaced far enough apart so that you can lift them relatively freely up above your head and over your back. Breathe slowly. Don't hold your breath.

To increase the load, reduce the distance between your hands and repeat the movement without bending your elbows. Don't overstress. If you can’t do the exercise with straight arms, then they are too close. Grasp the towel close to the ends.

You can hold the stretch in any phase of the movement. Thus, you will be able to stretch the muscles of this area of ​​\u200b\u200bthe body in various combinations. For example, if you feel increased stiffness and soreness in the muscles of the chest, then you can emphasize the load on them if you suspend the movement in the position of the hand behind the back at shoulder level, as shown in the figure above. Hold for 10-15 seconds.

Stretching muscles is not a competition. You don't need to compare your results to other people's because we are all different. Moreover, even we ourselves feel in different days in different ways: on some days our body shows a much greater degree of mobility than on others. Stretch to your heart's content without trying to jump over your head, and you will see for yourself that proper stretching provides a huge influx of physical energy.

Exercise 2

Raise the towel over your head without bending your elbows. Take your left arm back and down to shoulder level and at the same time bend your right arm at the elbow at an angle of about 90 °.

Now straighten your right hand and lower it to the same level as your left, then simultaneously lower both hands down.

This exercise can be performed slowly as a single movement, or you can stop at any phase to emphasize the load on a particular area. Repeat the movement on the other side, lowering the right hand first.

As your muscles become more elastic and your joints more flexible, you will be able to reduce the distance between your arms. The main thing is not to overexert yourself. In my opinion, good mobility in the arms and shoulders really contributes to success in sports such as tennis, running, walking and, of course, swimming (not to mention many others where flexibility is also required). Stretching the muscles in the chest area reduces their tension, increases elasticity, increases blood circulation and makes breathing easier. Stretching your upper body and keeping it flexible is very easy if you do it regularly.

Note

If you have (or have had) an injury to your shoulder; be very careful. Perform movements slowly and if pain occurs, immediately stop stretching.

The twine is an impressive element that demonstrates the flexibility of a person and can come in handy for a variety of activities, including ballet, martial arts and yoga. It usually takes weeks or even months of training and intense stretching to do the splits. However, in general, it is much easier for children under 12 to sit on the twine. The thing is, as we age, we become less flexible. There is no way to sit on the splits quickly. Know it won't be easy, but don't give up. Remember, practice and patience will increase your flexibility. Let's get started.

Steps

Stretching

V-stretch. This will stretch your hamstrings, lower back, and calves (only if you can touch your toes). To do a V-stretch:

Touch your toes. Standing or sitting, this will help you stretch your hamstrings and lower back.

• To stretch while seated, bring your legs together so that your toes are pointing up. Lean forward and try to touch your toes. If you can't, touch your ankles, and if that's too easy for you, wrap your arms around your feet. Hold for 30-60 seconds.
• To stretch in a standing position, stand with your feet together, lean forward and try to touch your toes. Do not bend your knees and try to transfer all the weight not on the socks, but on the heels. If you have good flexibility, try touching the floor with your palms. Hold this position for 30-60 seconds.