Catering on the twine is the dream of many from early childhood. But even if you have good flexibility, without preparatory exercises to sit on a longitudinal twine will not only be difficult, but also risky: you can pull muscles and get injuries.
We offer you the best exercises for longitudinal twine, which allow muscles and joints to stretch gently and painlessly. Regular deep stretching will help you quickly sit down in a longitudinal twine, even if you have never done this before.
10 rules for stretching for longitudinal twine
1. Stretching can be performed only after a good heating. Any cardio for 20-30 minutes is suitable as heating. Before stretching on the twine, you must feel that your body is warmed up.
2. If you want to quickly sit on a longitudinal twist, try to stretch twice a day: in the morning and in the evening. Morning stretch though heavy, but very effective. In the evening you will be easier to reach - by the end of the day the muscles are more pliable and flexible.
3. Exercises for longitudinal twine are better carried out in static poses. Try to minimize the use of pulsating exercises up-down, it can lead to stretching.
4. In each pose, delay not less than 30 seconds. Gradually, you can increase the duration of the exercises, and the amplitude of the movement.
5. During stretching, you need to focus on sensations in your body. You must feel a soft stretching in the muscles, but not pain. If you felt a sharp pain, reduce the amplitude of the exercise or stop the occupation.
6. If you are engaged in a stretching in a cool room, dress warmer. Even after a good heating, the muscles have a property quickly cool at low temperature in the room, and it makes it difficult to stretch.
7. While performing exercises for longitudinal twine always keep the back straight, do not round her. Pull up and with slopes, try to go down to the legs of the stomach, and not head.
8. You can fix the results by a centimeter tape by measuring the distance from the groin area to the floor surface at the time of the maximum stretching.
9. If you abrasted a stretching for a few days, be prepared to roll back in the results. The most important stretching on the twine is a regularity.
10. Do not put yourself no certain timelines for twine (week, month, three months). Everyone has different physiology, so someone can sit on a longitudinal twine quickly, and someone will need a year of regular sessions to achieve results.
10 exercises for stretching and warming up to twine
We offer you the ready version of warm-up and warming up to twine, which will help you spend your workout on the twine much more efficiently. It is much easier and more pleasant to reach the heated body! Be sure to warm up before each sweep training.
Each exercise indicates the number of repetitions on one side. For example, the first exercise is a walking in place with a lift of the knees. You must perform 20 climb legs with the right foot, 20 lifts to the legs with the left foot, that is, only 40 repetitions. You can increase the number of repetitions at your discretion (not recommended to reduce!). If you feel that after performing the exercises, it was not sinking enough, repeat the complex again.
1. Walking on the spot with the knee raising : 20 repetitions
2. Mahi to the legs : 20 repetitions
3. Rotation for hip joints : 20 repetitions
4. Side lip : 15 repetitions
5. Tilt to foot : 15 repetitions
6. Squate with the back of the back: 20 repetitions
7. Drops back : 10 repetitions
8. Jumping with a rope: 40 repetitions
: 40 repetitions (just consider up to 80 synchronously with the movement)
10. Jumping with breeding of hands and feet: 35 repetitions
Once again we remind you before performing exercises to the longitudinal twine be sure to warm up well. Performing data of exercises without workout is fraught with dangerous injury and stretching, and this will long post your dream about the twine.
If you want to sit on the twine faster, you can purchase additional tools for efficient stretching: blocks for yoga and strap for yoga. These simple and inexpensive devices will very much simplify you with many exercises on the twine.
Below are exercises for a longitudinal twine. Linger in each posture minimally for 30 seconds. Gradually proceed to a longer time staying in a static position: 2-3 minutes.
Exercises for longitudinal twine can be performed in several approaches, if time and exposure allows. All exercises first perform one leg, then another. Always stretch uniformly on both legs (Even if you only have the left or only right twine), so you will quickly come to the desired result.
For visual photos Thanks YouTube Channel Olga Sagai.
Exercise 1
In the breath, go down to the lunge in the runner's position, hands stand on the floor or on the blocks. The front foot forms a straight corner, the knee of the back leg is stretched and straightened. Try to omit the pelvis as low as possible, without bending the knee of the back leg. Hold in this posture. Next, on the breath with a straight back, stretch your hands up, while the pelvis continues to reach down. Feel how tension in the leg muscles intensified. Being in the lunge, try to distribute body weight on both legs.
Exercise 2
Stay in the position of the runner, turn the hands on one side from the front leg. Run on the elbows, trying not to round the back. If it did not work out to fall on the elbows, put the blocks or rely on the palm. This exercise on the longitudinal twine helps to stretch the hip joints and the inguinal area.
Exercise 3.
Lower the knee of the back of the floor, hands stand on both sides of the front foot. Hold in this position, trying the pelvis lower as much as possible. You can perform several pulsating movements up-down, but then delay in a static position.
A similar exercise can be performed with the back of the back foot on the chair, so you will enhance the stretching in the back leg. Close up of top, reinforcing tension:
Exercise 4.
Return to the lunge, pull the spine on the hip back leg. On the exhale, straighten your legs, lengthen the smoking up. Love direct to the legs, try to stretch down the stomach, not rounding your back. Lengthen your hands forward or take the head of the front leg.
Exercise 5.
From the lounge pull the straight leg forward, the back leg lies on the rug. Go to the tilt, keeping your back straight. Len your hands forward or place your elbows on the floor. Stay in an affordable position and deep breathe. With each exhale, let out the tension in the back surface of the elongated leg.
You can enhance the stretching of the back leg, if you put it in this way on the chair:
Exercise 6.
Go to pigeon pose. Left pelvic bone cover the right heel. Deepen the situation gradually moving the right shin a little further. Rely on your hands. Screw the right thigh inside, lower the spacion down.
Bend the back leg in the knee, the hand of the same name grabbed the foot and pull the heel to the buttock. Feel the stretching in the front of the thigh. Change the grip of the hands, take the opposite hand over the foot. On the exhalation, lower the forehead on your free hand. The pigeon is not a complex, but very effective exercise on a longitudinal twine.
Exercise 7.
Lie on the floor, bend legs in the knees. Raise the leg vertically, with exhale, take over the foot and pull it on your hands or strap. The crushes remains on the floor, the knee is straightened, the front of the hip is tense. Feel how the muscles of the back surface are lengthened.
Exercise 8.
Navigate to the dog's muzzle down. Back, back, hands form one smooth line. Pull the spine, the tailbone reaches back and up. Alternately bend the legs in the knees, trying to completely lower the heel to the floor. The thigh seeks to the stomach, the back and hands are in the same plane. This exercise on a longitudinal twine stretches the back surface of the legs. Then lower both heels to the floor and delay in this position.
Exercise 9.
Stay in the dog's pose muzzle down. With inhale pull the leg up, screw the thigh inside. Deliver and deep breathe. This exercise is useful for longitudinal and vertical twine.
Exercise 10.
Hold your hand over the foot of the one's one. Pull it vertically, fix the maximum possible position and delay in it. Watch that the support foot will not expand out.
How to sit on a longitudinal twine: execution technique
If you have already completed the preparatory exercises, then you can try to take a longitudinal twine. You will need two blocks or stacks from books. If you are flexible enough, then the blocks do not need.
1. Stand on the knee, the front leg is put forward at an angle of 90 degrees, the back leg sock rests on the floor. Straighten your back, tighten your stomach, straighten your shoulders. Pelvic bones should be located on the same line and watch strictly ahead. Take a breath and in exhale. Start gradually endorse the legs in different directions, lowering the pelvis down.
2. Get to the extreme tolerant position and zerite. As soon as the pelvis lowered low enough, stick the floor with your hands and pull the legs in the knees.
3. Gradually, step by step you can sit on a longitudinal twine.
4. Gently come out of the position of the twine. Legs pull forward in front of them, shake a little to get rid of tension. Perform a similar exercise to another leg.
Screenshots in the article are used from the official youtube channel Olga Sagai.
With a high-quality execution of exercises on a longitudinal twine, you will definitely come to your goal. Longitudinal twine is available absolutely to everyone at any age, regardless of congenital flexibility.. But someone will need stretching more time, someone less. It depends on genetic features, and from the sports past.
Stretching is not just a specific exercise complex, which will allow you without much difficulty in a fight to scratch the opponent behind the left ear to the toe of the right leg, but also a long, stubborn and often ungrateful work. Of course, we all watched films as a child, in which the heroic Jean Claude Van Damm, carrying his terrible "AMTU", in just a couple of weeks, performing unaccompaning stretching exercises, sits on the perfect twine. But how is it really in practice? We will talk about it.
Basics: Heat, warm up
The most regrettable thing is that many starting stretching, make a major mistake not in the fact that they choose the wrong legs. The twine is able to comprehend if not immediately, but everyone who has two legs, and a mind working in the right direction. All the salt in the fact that no legs should be carried out without a preliminary workout, which will include not only the preparatory complex, gradually stretching tendon, muscles and ligaments, but also power exercises that are designed to warm up your muscles before working in order to avoid Extra injury.
The warming upward exercises include various squats, running (in place), jumping, (testing of shocks) and so on. They should be done if possible, the technique in this case does not play a special role.
In contrast to warming up, preliminary stretching exercises include: butterfly (feet together, as close as possible to the pelvis, knees strive for the floor), clip (sitting on the knees, lie on the back, not flexing the legs), rolling from one foot to another , slopes and so on.
There is also one trick that will allow you to sometimes skip the heating stage. Its essence is to take a hot bath before stretching. Your muscles and ligaments will be warm up in a natural way, and this will not require you completely no self-dedication, which will facilitate the main process.
Light way to sit on the twine
Yes, no matter what, this method is. But this is not a magic tablet that MiG will turn you into Bruce Lee, so be prepared to work, work and work in the name of your goal!
Spade longitudinal
The easiest way to sit on this type of twine is stretched consistently and evenly. Put two stools on both sides of yourself and, leaning on them, make a loud foot, bent in the knee, as far as possible. Left leg should remain in place. Having reached the limit of his stretch marks, take another three or four jerk, after which you perform the same stretching exercise by changing them in places. Only after you feel confident in your own (no earlier than in a week) should begin to stretch on the elongated legs.
Spade crossing
With this twine everything is much easier. Divide legs on the sides until you feel tension and pain in the pelvic area. Fix this position and, by placing several books on this level, sit on them. Wait a bit, and then remove on one book, each time sitting down everything below. Ideally, you have to sit on 3-4 centimeters per day.
And most importantly, performing all these stretching exercises, as far as sure you do not feel, never neglect the warm-up, otherwise it will lead to sad consequences. Good luck to you and sporting success!
Stretching is a mandatory component of any workout. Experienced athletes are aware of the importance of stretching and never get up to difficult exercises, without stretching. Exercises for stretching legs and backs stimulate blood circulation, improve tissue trophy (nutrition), make muscles and bundles with elastic and strong. They can be performed in the gym with a coach or at home.
pros
Stretching is useful at any age. There are practically no restrictions on health to this sport (with the exception of particularly severe states). In some diseases and after injury, stretching is used in a complex of rehabilitation activities. It is similar to both beginners and professionals in front of the training.
- relaxes and relieves fatigue after workout;
- improves overall well-being, raises the mood due to the development of endorphine - hormone pleasure;
- improves coordination of movements;
- increases the mobility of the joints;
- trains body flexibility;
- gives ease of movement;
- sports, dance training or swimming training are much easier;
- the risk of injury during classes is reduced to a minimum;
- keeps suspended;
- causes admiration - it's beautiful.
Minuses
With incorrect approach to Stretching there is a risk of damage to the joints, stretching, breaking bundles and muscles.
It is impossible, for example, immediately begin the execution of twine and other complex exercises. Fabrics are not yet elastic and bending, you can get injured.
It is desirable that the first occupation for beginners is conducted under the supervision of the coach. First place in achieving a positive effect comes out the correctness of the execution, and not the number of repetitions.
Stretching rules
Start training without preparation is dangerous to health. In order not to harm your body, you need to follow the following rules:
- the first thing is to warm up, the best way to warm up the whole body is to carry out cardiography (it can be jumping on the rope, running, exercise bike);
- during stretching, it is impossible to make jerks, movements should be slow and uniform, muscles at this time are relaxed;
- in one position it is recommended to delay at least 30 seconds;
- the strength of the tension should increase gradually;
- the transition from simple to complex must be phased, without sharp "jumps";
- during the classes, pain should not be felt if it appeared, you need to reduce the load;
- breathing should be uniform, it is impossible to detain it, do inhale, and during the stretching - exhalation;
- tensile complexes are made not only before training, but also on its completion;
- regularity of classes - the key to successful and safe training.
Views
Stretching can be carried out in two ways:
. Muscles during such classes are not reduced, but only stretched. Exercises are made without active movements, in the same position for a long time. Such Stretching is suitable for beginners and moving people.. It implies active movements for maximum stretching (mahi legs, roll out of one type of twine in another, etc.). It applies to experienced athletes with good flexibility, for example, in gymnastics.Dynamic classes are contraindicated for beginners.
Complex
Foot training will allow you to pull up the buttocks, make elastic hips and lower legs. For beginners, the lightest and safe classes that are convenient to perform at home are selected.
№1
I sit on the floor, the left foot bend in the knee and press the foot under the buttock, straighten the right leg and take the most as aide. Straighten your back. We lean all the hull to the right leg, try to grasp the heel. We stretch at least 30 seconds. We repeat with the other foot.
№2
A little complicated version of the previous stretching exercise. Sit on the floor, the legs are swept as much as possible to the sides, the socks "look" up, back straight. We lend all the hull to the right leg, trying to reach the heel, and stretch, staying at the extreme non-barreral position for 30 seconds. I do not burn back. Then we lower to the left foot and forward in front of you.
№3
Another exercise in this complex. In the same position we move straight legs together. Watch the back to be straight. We lean the breasts to the knees, the hands are trying to get socks or heels. "Wouch" in the lowest possible position for 30 seconds, then you can make several non-linking fading forward - back.
№4
Get up. I put the right leg in front of you, bent in the knee, left the left foot back and put on the sock. The knee of the left leg rests on the floor. Hands can be put on the right knee or rely on them to the floor. Gradually lean forward. When the sensitivity in the muscles of the hipper appears, for 30 seconds. After the expiration of time on the exhalation, we stretch even lower and frowned again. We do the same with the other foot.
№5
In the same position we straighten my right leg. Weight completely redistribute on the left knee. The back is straightened, the hands are based on the floor. Tilt the torso down at the maximum possible height, get silent in this position for 30 seconds. Let's fall below in exhalation. Change your feet.
№6
Sitting on the floor. Feet bent in the knees. Put them on the outside of the hips to the floor (in the form of a butterfly). The feet are pressed to each other. Back straight. The brushes lie on the ankle joint, elbows rest in her knees on the inside of the legs. The elbows are put on his knees, at this time the torso leans down. At the border of the appearance of pain, stop in this position for 30 seconds. Death even lower. We repeat the exercise several times. Such slopes are effective for stretching the muscles of the hips and ligaments of the groin.
№7
Position on the back. Right leg raised up, left a little bend. Hands keep the right leg in the top third of the leg. I exhale and try to lower the leg for yourself as low as possible. Leg straightened. In the tolerable point you stop and keep so 30 seconds. Do not strain, the muscles should be relaxed. We repeat with the other foot.
№8
In order to sit on the transverse sword, perform the following exercise. Become directly. We put your feet into the sides each time, farther from each other, until you feel the tension of the muscles of the inner surface of the hip. We lean forward, keep your back straight. Elbows try to reach the floor. Pour in peak position for 30 seconds.
Stretching exercises for stretching legs and ankles, including leg muscles, ankle joints, a small-terrestrial muscle and plantar fascia.
Stretching for slimming legs
This exercise is effective, but you need to be careful and retain balance. 
- Stand Exactly on the Step Platform (you can use firmware, such as a thick book).
- Help your fingers on the platform while holding the heel on the floor. Make sure that the knee remains direct.
- Slide your weight forward while in the muscles of the shin you will not feel the tension.
- To stretch the cambaloid muscle, slightly bend the knee.
Enabled muscles:
Cambalo-shaped.
Icy.
The video shows how to properly make this stretching:
Stretching of the calf muscle
The leggings of the leg muscles can help prevent a whole range of injuries of the lower extremities.
- Take one leg back.
- Bend forward to the wall, keeping the back leg completely pressed to the floor.
- Bend the front leg going to her your weight.
- Stay in this position 10-30 seconds. The back should remain straight.
Enabled muscles:
Icy.
Video of this exercise:
Look at the video, how to perform this exercise correctly:
During the exercises, you should feel stretching in your feet, but not pain. Pain signals damage that cannot be allowed. Exercises try to do smoothly and gently to prevent injury.
During the execution of the exercise, follow the back to remain constantly smooth. Even if the exercise implies bending, try to straighten your back all the time. If you do not follow this, then the effectiveness is lost, the elasticity of the muscles is down.
Stretching cambaloid muscles
This stretching exercise is aimed at a plot of cambaloid muscle, which is deeper, under a larger calf muscle. The knee bending relaxes the calf muscle, allowing the feet to stretch the cambaloid muscle.
Enabled muscles:
Rear tibial.
Cambalo-shaped.
Do not forget to set up a bit of exercises: stretch and make the simplest charging: jump on the rope, press several times, make a pair of rotations with your hands and lunges.
Advanced Stretching Cambalo Muscle
Enabled muscles:
Rear tibial.
Cambalo-shaped.
Stretching standing
The shin is drawn up to the stop until the space resembling the wheel is formed.
Stretching is a way not only to stretch limbs, but also to lose weight. During the exercise, you lose calories. Stretching can be practiced both on their own form of fitness, as well as along with more intense aerobic loads.
Stretching fascia
Enabled muscles:
Fastened fascia.
Long flexor fingers.
Long Finger Flexor.
These muscles are in the hard-to-reach area at the bottom of the legs and are almost not activated during exercise. Try, depending on the picture, repeat the exercise stretching for the legs.
Enabled muscles:
Long small muscle.
Short Malobers muscle.
Watch on video: Stretching for feet:
Good day by all beginners and actively continuing! Today we will get acquainted with such a phenomenon as stretching and stretching exercises. By reading the article, you will learn how the muscle dumping is useful, which errors are performed when they are fulfilled and the most important thing is how it is necessary to relax your muscles.
So, everyone snapped to blue screens, we begin.
Stretching exercises: what, why and why
According to statistics, most people visiting the gym / fitness halls are unknowing. Those. They come, load their daily training program into the brain and completed it on the autopilot. Due to the fact that the main bich of modern society is a total lack of time, then usually on various preludes in the form, hints and stretching muscles, time is not at all. And indeed, why spend your precious time on some kind of countertop - stretching exercises, because from this muscle will definitely not grow up, and everyone is known. Such philosophy is characteristic of most of the simulars and fitness ladies. Moreover, with her I constantly come across my rocking chair. Is this right, and what a place should take the "Square", we will talk further.
If you at least once watched the training of professional bodybuilders (at least through YouTube), I probably noticed that they pay a lot of attention to the right "pumping" into the training process. Those. They perform various drawing exercises that seemingly nothing to do with bodybuilding. So why does this occupy? Maybe Know some secret, secret? Rather, yes, what not.
So, Stretching (stretching) is a complex of specialized exercises aimed at developing muscle flexibility and joint mobility.
The main types of stretch marks are:
- static - stretching the muscles at a certain point and keeping in this position;
- PNF stretching - you stretch and squeeze the muscles;
- passive - partner helps (participate) in tension;
- active - stretching without assistance;
- ballistic - you use bounces to force muscles to a deeper tension;
- dynamic - you stretch the muscles in a controlled movement with increasing speed.
Note:
At first, use only a static type of stretching.
Stretching Exercises: Main Benefits
The main advantages of stretching muscles can be attributed:
- an increase in the flexibility, muscle strength and endurance, the mobility of the joints, the movement range, the sense of body control;
- raising circulation by sending oxygen and blood to muscles;
- extension of muscle mass and power by stretching fascia (connecting fabric, covering muscle, tendon, nerve and bone).
- reducing injury (acceleration of their healing) and
- removal of muscular and articular tensions (clips), muscle liberation;
- the influx of blood contributes to the flushing of decomposition products and the muscle setup to the new approach;
- makes the performance of tense activities easier by preparing the muscles.
Note:
Light stretching causes a slight increase in the temperature of the muscle tissue, which, in turn, increases the threshold of the fiber rupture. Also improved the function of power generating enzymes, which are very important during training, because they give the human body more energy to perform exercises.
As you can see, stretching provides many advantages, both short-term and long-term. Intermediate conclusion: stretching exercises (performed properly) are the most efficient way to fully connect your mind and body (establish a neuromuscular communication), and Therefore, must be necessarily included in.
Stretching Exercises: Theory
Now let's look at the main calculations regarding stretching.
№1. Stretching muscles does not release growth hormone
No, it does not apply to activities that launches synthesis, but it prepares well the whole organism to such release exercises.
№2. Stretching helps in the fight against the hardening of the arteries
Scientific studies have shown that long-term stretching (in the form of yoga) with moderate aerobic exercise and diet control, reduces cholesterol levels and significantly rotate the sclerosis of the arteries in adults (before 20% regression)If they have a similar disease.
Number 3. New research and new rules
Many coaches say that stretching does not happen much. However, the results of the latest studies show that athletes active sports (football, basketball and TP) Immediately before the game should not perform long-term stretching procedures, because This temporarily slows the activation of the muscles. Long tensile (about 20 minutes) Reduces power for up to one hour after stretching and slightly weakens muscle activation.
Now let's go deep into science and understand how the stretching has an impact on muscular growth?
Undoubtedly, professional bodybuilders know many secrets in building impressive volumes, and one of them is just a stretch. It plays an important role in the formation of muscle mass and that's why.
Each muscle in your body is enclosed in a special bag of rigid connective tissue, known as fascia. It is important for keeping the muscles in its place.
Not many know, but the fascia can hold back muscular growth. You just imagine the situation - you are actively in high in the hall, eat abundantly, the muscles want to grow, but they do not have such an opportunity, something restrains them. And this is something - rigid fascia, which does not allow the muscle to expand. Such a phenomenon can be compared with squeezing a large chest pillow in a small pillowcase.
Conclusion: the muscle size will not change no matter how well you train or eat, because Connecting tissue around your muscles is strongly compressed.
The best example of this phenomenon can serve as calm muscles. The shin is simply permeated by fascia, thanks to the fulfillment of huge walking and duties on the rise of heavy weight. It is because of the "scoring" on the fascia, many athletes cannot develop impressive caviar. Exit in this situation are stretching exercises.
In the process of stretching (under certain conditions) You can stretch the fascia and give muscles more space for growth. Now I will issue one of the main secrets of bodybuilders - the key to the effective stretching of fascia is. The best time to stretch, this is when your muscles are poured as much as possible. In the process of extreme injection, the muscles are putting on the fascia (From the inside, as if driving it). At this time, you seriously increase the pressure on the fascia, which can lead to its expansion.
Note (Secret Secret):
One of the main reasons that Arnold Schwarzenegger had an incredibly developed breast was that he ended up her training with dumbbells - an exercise that accentuated emphasizes the stretched position of the breast muscles. He bombed breasts in pamping mode (scored her to failure by blood)And then lay on a horizontal bench and made a layout, holding the stretching at the lower phase. This allowed him to acquire the chest of XXXL size :).
The fascial stretching is somewhat different from the usual, however it is it (first) gives the most impressive results. When you stretch the fascia, you must feel powerful pulling pain and pressure - this muscle works against the fascia. Make sure you do not stretch so as to bring muscles to rupture or to injury.
You will quickly learn to feel the difference between good and bad stretch. The main rule here is a stable stretching, and not a feeling of acute pain. Hold each stretching at least from 20 before 30 seconds. So you will give time to "touching" fascia on the site.
Note:
Remember, if the muscles "do not pamping", then stretching will proceed easily and calmly, otherwise stretching will be quite hard.
Let us summarize all this damnation: one stretching approach after each set, which you do on the muscular group, in addition to obvious advantages in the development of flexibility, can have an incredible effect on the size of your muscles and their further ability to grow.
Well, it's time to move to the practical part, namely ...
How to stretch the muscles: the best stretching exercises
This sublap would like to start with the visual component, clearly demonstrating the phenomenon of stretching muscles. Compare two images on which one muscular group is represented - double-headed shoulder muscle.
As can be seen, the first is much shorter and slightly runs out, the second is stretched, long biceps. It turns out that than it is longer, the more space for growth, so it can grow more powerful (above, volume).
Not many know how to stretch the muscles correctly, and all this because of the ignorance of basic postulates and recommendations to which include:
- heat (lifting body temperature) The anaerobic training and stretching is the main rule;
- it is necessary to stretch all major muscle groups (especially actively those on which they have to work in training),systematically moving from one to another;
- stretching must be carried out after workout and after training, and if working in the style of pamping, then after each set;
- studies have shown that the best time to hold the stretching is the period in 30 seconds;
- to the elongated position you must approach slowly and carefully, without sharp movements;
- breathing with a stretching should be slow and deep;
- only after expiration 4-6 weeks from the start of Stretching, your body will agree to increase flexibility;
- 3-5 Stretching minutes after training will allow you to "wash" the floors of the remains of lactic acid from the muscles and return them to the normal mode for everyday activity.
As examples of stretching exercises, we will consider two types of stretching: active with weights and static. Let's start in order.
№1. Active stretching with weights
It is that you are performing your usual training program, however, with a little "but", the muscles work only in a fully stretched position. The next visual row will serve as a good example:
Dumbbell wiring on the inclined (angle up) bench for stretching the breast muscles.
Pullover with dumbbell for the widest.
Bending with a barbell sitting (Scott Bench) on biceps.
French bench standing for triceps.
Shragi for shoulders and trapeziums.
For biceps of the thigh and the bottom of the back.
Vasses for quadriceps.
Rises on socks for calf muscles.
Each of these exercises will allow you to reduce weight all over the way down and really feel deep tensile in the target muscles with each repetition. Effect of stretching can be increased by delay (for a few seconds) at the bottom position.
Note:
Human muscles can stretch to 150% His length.
The next in line is ...
№2. Static stretching
Classic genre, familiar to most people visiting the gym / fitness halls. Static stretching you make up the point of discomfort, and then hold the state of "dull" during 30 seconds. As soon as your body gets used to this procedure, it will increase its pain threshold, giving the opportunity to reach deeper and longer.
Here are some exercises that you can do in training (up to / after / during):
Large and small breast muscles (rotation of the case, failure m / in supports, stretching with a Swedish wall).
Back muscles (VIS on the crossbar, the slope of the body of the Block with hold for the support, prayer on the knees).
Neck and shoulders muscles (slopes to the sides, horizontal drive, castle behind the back).
Hand Muscles: Biceps and Triceps (Vertical stretching, Vis on the crossbar supinated grip, hyperextenia hands per head).
Hand muscles: forearm and hand brushes (Frontal extensions of the fingers of the hands, bending the fingers from the position of the castle, flexing the fingers with the other).
Muscular foot group: quadriceps (knee flexion, bending hips with knee support) and biceps hips (extension of the thigh with an elongated knee).
Muscular foot group: leg muscles (hand to your feet sitting, stretching with an emphasis on the heel).
Abdominal muscles: straight / oblique (position lying on the stomach with a focus on elbows, sidelies with support for support, bridge, sloping to the side with the hold of bodybar).
Actually, it's all stretching exercises , they would like to tell, and whom will be enough for your eyes to make dulls :).
Afterword
Many underestimate Stretching and rarely apply it in their training program. However, you, my dear readers, now you know what its strength, and why this tool should be in the arsenal of people who want to grow good muscle volumes.
On the sim all, glad that this time you spent with benefit and one more step advanced to our goal - the relief body of your dreams!
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With respect and appreciation, Protasov Dmitry.