Exercise frog squat. Pros and features of doing the frog exercise

3. Exercise frog for stretching legs

This movement is widely used in gymnastics. The benefits of a good leg stretch are not just your graceful gait. This gymnastic movement improves the mobility of the hip joints, increases blood circulation in the abdominal cavity and small pelvis, as a result, reduces the risk of many diseases. Exercise frog for the buttocks and legs is aimed at stretching the muscles inner surface hips. This movement helps.

Sequence of execution:

1. Starting position - on all fours, spread your knees to the sides, lower leg and thigh - at right angles to each other.
2. Smoothly lower your forearms to the floor, arch your back as much as possible. It is better if you keep your feet on the floor in correct position will be assisted by a training partner. Stay in this position for 30 seconds and return to the starting position.

2 sets of 6-8 reps will help improve blood circulation in muscle tissue thighs and groin, increase the flow of oxygen to them. You can do more if you feel you can.
Option for beginners, no back arch. Lie on your back with your legs open as much as possible, connecting the soles. In the groin area - not pain, but a feeling of stretching and warmth.
Important! Don't overdo it: consider the flexibility and fitness of your body. Inappropriate jerking will not be beneficial, but will only lead to unwanted injuries and knock you off your training schedule.

It's no secret that movement is not only life, but also good health, as well as slim and beautiful body... There are many different kinds of exercises, and one of them is "Frog". Learn how to get the most out of it properly.

What is this exercise?

Initially "Frog" is one of the asanas in Kundalini yoga, but now it is a whole complex of exercises included in different kinds fitness, acrobatics, and other sports areas. There are several variants of execution, but they all have a common feature - similarity with the position of the frog's body. In almost all variations, the legs are widely spaced, like the legs of a famous amphibian. And this is what makes it possible to achieve the effect.

Advantages and disadvantages

First, let's look at all the benefits of the Frog exercise:

• This is an almost universal exercise that has a complex effect on the body.
• When correct execution all muscle groups are worked out, which allows a complex effect on the human muscle corset.
• If you choose a suitable exercise option, then even a person who does not have full physical training and is just starting to play sports can handle it.
• Exercise will help improve body contour, become slimmer and more attractive.
• You can do it anywhere, including in a comfortable home environment.
• Not required for execution special devices... All you need is to spread a soft rug on the floor.

• Some of the options are quite tricky, so beginners won't be able to handle them.
• Improper execution will be ineffective and can lead to injury.

Benefit

Exercise is very helpful and has several effects:

1. allows you not only to make the stomach flatter, but also to improve digestion and even prevent the prolapse of the pelvic organs.
2. Strengthening the muscular frame of the back is a guarantee of a healthy, strong and non-curved spine, as well as protection against scoliosis and osteochondrosis.
3. More strong arms... Such an effect is useful for men performing physical work, but it is also useful for women, as it eliminates sagging skin.
4. ... These body parts are some of the sexiest and most prominent, and with regular classes they will become more attractive.
5. Improved coordination. The classic version involves balancing the body, which allows you to gain dexterity, improve the functioning of the vestibular apparatus, increase concentration, and achieve coordination of movements.
6. Exercise will help you shed those extra pounds and get leaner.

Who should not do this exercise?

Exercise "Frog" has some contraindications, which include recent surgical operations, internal bleeding (including of unknown etiology), pregnancy, injuries or serious illnesses. It is worth exercising caution for people suffering from diseases of the cardiovascular system and the gastrointestinal tract.

Possible execution options

How to do the "Frog" exercise correctly? In general, it is advisable to first read the instructions, understand and remember the sequence, and also evaluate your capabilities and strengths. There are several variants of execution in which attention is paid to different muscle groups. The most famous and popular methods are discussed below.

Classic version

How to Sit in the Classic Frog Pose? Proceed in stages:

1. Sit on your haunches (on toes), rest on your palms with fingers apart. Bend your arms a little, place your knees at the level of your elbows and press against them. The body should form a diagonal line with the gaze directed forward. Take a deep breath.
2. Concentrate, shift the center of gravity to your hands, start slowly lifting your legs off the floor, maintaining balance.
3. If you manage to hold on to your hands, bring the soles together to form a diamond-like shape for your legs.
4. Try to stay in this position for a few seconds.
5. Return your legs to the support, relax, exhale.

It is required to perform from ten to twenty repetitions.

Option for abdominal muscles

This option is ideal for the press, as it fully develops it. Performance:

1. Lie on your back, bend your knees, spread them apart and bring your feet together. Either cross your arms over your chest, or move them behind your head.
2. Tighten your abs, lift your torso, hold in the top position for a couple of seconds.
3. Lower your torso, but try either not to touch the floor with your shoulder blades at all, or just barely touch the support.
4. Start the next climb immediately.

It is advisable to do three to five sets of at least fifteen reps.

Important: the press should always be in maximum tension, but at the same time the legs remain relaxed. Do not strain your neck either.

Leg option

This exercise is great for stretching your legs. The sequence of actions is as follows:

1. Get on all fours, knees apart as much as possible so that the hips and shins of both legs are approximately at right angles to each other. In this case, the soles of the feet should be directed upward, this will maximize the muscles of the inner thighs.
2. Slowly and smoothly lower the body down, bringing the forearms to the floor.
3. Hold in the lower position for half a minute or longer, breathe deeply and evenly.
4. Return slowly to the starting position.

To achieve positive results, repeat the steps 7-10 times and follow two approaches.

Dynamic option

This option improves the tone of the muscles of the whole body, perfectly strengthens the buttocks and hips and helps to develop flexibility.

Your actions:

1. Starting pose: Lie on your stomach and arch your lower back.
2. Bend your legs at the knees, wrap your hands around their fingers.
3. Exhale and at the same time gently and slowly press on the feet with your palms, gradually bringing them closer to the buttocks. If you can, touch your heels to the buttocks, linger in this position. In this case, the hips should remain pressed to the floor: the body rises.
4. Take a deep breath, return to the original position.

A minimum of twenty repetitions are performed.

If you exercise regularly, you can achieve good results... Choose the one that suits you and start training!

Exercise "Frog" - a type of twisting, which is done while lying on the floor or on a training bench. It is often included in fitness complexes to strengthen and dry the abdominal muscles and lightly stretch the inner thighs.

There are several ways to perform the "Frog": classic lying on your back, classic and their variants.

Classic "Frog" on the back

The classic exercise "Frog" for the press is performed while lying on your back.

1. Bend your knees and bring your feet together. In this position, let your knees drop down, but do not strain them. This is the starting position.
2. Raise your upper body as much as possible and tighten your abs. Pay attention to several important nuances:
   • The loin is firmly pressed to the floor. This is facilitated by the position of the legs. The knees are relaxed.
   • The neck is not tense.
   • Do not stretch your chin forward. The movement of the body occurs only due to the contraction of the abdominal muscles.
3. At the highest point, linger for two counts.
4. Going down, do not relax your abdominal muscles. They should be tense at all times during the exercise. At the lowest point, the shoulders only touch the floor.

Hands can be in any position that provides balance and accurate technique for performing the "Frog": behind the head with extended elbows, behind the head - elbows forward (photo 1) or crossed on the chest.

Repeat 15-20 times.

Not many people know what exactly it is classic exercise is part of the so-called "Bruce Lee complex". It not only strengthens the muscles, but also dries them out, making them embossed. Therefore, this kind of exercise "Frog" is popular among women who need not muscle mass, and slim stomach with a beautiful, but not convex relief. At the same time, the number of approaches increases from one to three or four. The break between sets is 30 seconds.

Complicated version

In this version, the exercise "Frog" for the press (photo 2) looks a little different.

1. Sitting on the floor, stretch your legs forward.
2. Spread your arms out to the sides.
3. With your knees bent slightly, lift your legs off the floor and lift them up at a 45-degree angle. The body is in a V-shaped position. This is the starting position.
4. Pull your knees close to each other to your chest and clasp your legs over your shins with your hands.
5. Squeeze the abdominal muscles as much as possible and stay in this position for two counts.
6. Return to starting position.

To complicate the exercise, keep your legs apart in the starting position.

If your abdominal muscles are weak, stretch your arms back and rest them on the floor. Keep them in this position throughout the entire set. This will relieve tension in the lower back (which tends to be very tense when the abdominal muscles cannot handle the load).

Repeat 10-15 times.

Classic "Frog" on the belly

Less well known is the "Frog" exercise on the stomach. Many people know how to do this option, but under a different name - "Basket". Yogis know it as Dhanurasana, or bow pose. It stretches the abdominal muscles, strengthens the back, increases the flexibility of the spine and tightens the buttocks.

1. The starting position is lying on your stomach. Straight legs are extended. Hands lie along the body.
2. Bend your knees and lift as high as possible.
3. With your hands, try to reach your ankles and grab them. If it does not work, then just raise your arms outstretched back as far as possible.
4. Strain gluteal muscles and stay in this position for two counts. (Photo 3).
5. Going down, do not relax your abs. Keep him constantly on his toes.

Repeat 5-10 times.

Exercise "Frog" on the stomach - light version

The previous exercise may be overwhelming for beginners. Then you can do a lighter version of the "Frog" on the stomach to strengthen the muscles of the whole body. In yoga, it is called Naukasana (boat pose) and is considered a good method for rejuvenating the body and improving digestion.

1. Lie on your stomach. Straight legs are extended and lie on the floor, arms are extended forward and are also on the floor.
2. Raise your legs and outstretched arms as far as possible. Tighten your whole body.
3. Stay in this position for two counts. (Photo 4).
4. Lower your arms and legs to the floor, but do not relax your stomach.

Repeat 10-15 times.

This type of "frog" is also done to compensate for the tension of the abdominal muscles.

The specified number of repetitions is the minimum for each of the options. In order for any exercise "Frog" to be effective, the number of times must be increased by 5 every two weeks.

Frog pull-ups or "frog exercise" is one of the varieties of crunches on the press. It will help flatten your belly, tone your muscles and add variety to your workout routine. The exercise has two most common variations.

Features of the exercise

The frog, like any other abdominal exercise, uses all the abdominal muscles at once. The rectus muscle receives the greatest load. When good development it is the segments of this muscle, separated by tendon bridges, that form cubes. In men, the cubes are more visible due to the lower number subcutaneous fat... It is more difficult for women to achieve a drawn relief, however, if they wish, nothing is impossible. However, many girls have a flat stomach and slim figure much more important than relief muscles.

In addition to the rectus abdominis muscle, during frog pull-ups or, more correctly, twists, the internal and external oblique muscles are involved. If you want to give these muscles a greater load, you should perform the exercise with the body turning from side to side.

Exercises for the press should be performed 20-30 times in the approach (if you don't do 20, then as much as you can). Do at least three such approaches. The press must burn and work to failure. Many people stop exercising at the first symptoms of muscle fatigue. But in the case of abdominal muscles, you should try to do as many reps as possible, despite the burning sensation. Now, if you feel unpleasant sensations in the lower back or neck, the exercise should be stopped and once again familiarized with the technique.

Frog is enough safe exercise... However, when it is performed, the pressure in the abdominal cavity increases. Therefore, it is contraindicated in recent surgeries, girls should not train the press immediately after childbirth. Be careful with the exercise and strictly follow the technique if you have problems with the spine.

Execution technique

Consider below two versions of the frog chin-ups. In the first case, the body is twisted, and the emphasis of the load falls on the upper and middle part of the rectus abdominis muscle. In the second version, the pelvis is twisted and the lower part of the press works the most.

Twist-up version:

1. Lie on the floor or on a gym mat. Put your hands behind your head. Bend your legs at the knees, put your feet on the floor with the soles close to each other, and spread your knees as wide as possible to the sides. Tighten your abs and press your lower back to the floor. She remains in this position throughout the entire exercise. That is, it is impossible to tear off the lower back from the rug.
2. As you exhale, twist the body forward due to the work of the abdominal muscles. At the same time, the shoulder blades are torn off the floor by no more than 10-15 centimeters. IN hip joint there is no movement. You do not need to fully raise the body. Try not to press with your hands on the back of your head, concentrate on the work of the abdominal muscles.
3. While inhaling, lower the body to its original position. Do not relax your abs.

Twisting pelvis version:

1. In the starting position, you lie on your back with your legs stretched out, your back pressed against the mat. For convenience, palms can be placed under the buttocks. This will help you keep your back in control when you twist your pelvis. Tighten your abs and lift your legs a few centimeters off the floor.
2. As you exhale, twist your pelvis and pull your knees towards your shoulders. When lifting, spread your knees to the side.
3. While inhaling, return to the starting position.

With this embodiment of the frog twists, the lower part of the press works the most.

Typical mistakes

When doing crunches on the press, try to avoid the following mistakes:

• Jerking with the body or legs. All movements should be smooth and controlled.
• Do not raise the chassis high off the floor. You do crunches, and lifting the torso is another exercise.
• Back bend should not occur. If you can't do another rep without arching your lower back, then you've already done your best.
• Often, when performing twisting of the body, there is a desire to put pressure on the head with your hands, thereby supposedly helping yourself to get up. This is a misconception - this will only hurt your spine.
• Exhale with effort, and inhale during relaxation. Improper breathing will significantly reduce the effectiveness of the exercise.

In addition to the frog, you can try oblique crunches and roman chair lifts. There are many exercises for the press, the main thing is to perform them regularly, then the result will not be long in coming.