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8 simple exercises to warm up your thighs. Excellent warm-up for those who lead a sedentary lifestyle.
Bashny.Net
People who work in the office, sitting all day at their workplace. This can cause serious injury. This problem is enslaved thigh muscles, is not uncommon. If you are faced with this, then you hard to do sports or any other kind of activity. If you have no such symptoms, although most of the day do you spend sitting, the better to prevent the problem than to treat. Perform some useful stretching exercises. They do not interfere!
Base exercises:
1. "Dove»
One leg pull back into the splits, knee down. The other leg bend at the knee and pull forward. Hold this position, the chest should be expanded. Then put your hands on the floor in front of him and tyanis forward. Change of position.
2. "Wide squats»
Be straight, then put your feet hip-width apart, but the best bit wider. Sit down. Put the palm of your hand in front of you and push them to the floor. Go to the hands forward and then back. The legs do not come off.
3. "Happy Child»
Lie down on your back. Then, bend both knees and grabbed his feet (as in the photo). Now simultaneously press hands on feet, knees fell to the floor. Will hold in this position for five seconds, then relax and repeat again.
4. "Wide legs»
Put your head and shoulders on the floor, put his hands directly under him, put your feet apart. Slowly descends the thigh to the floor as if you sit down on a twine. The upper part of the body can also be lowered a bit. Being in this position for five breaths, and then take your legs.
intensive stretching:
1. "Lizard»
Lunge forward with one knee, the other leg pull back. Hands need to rest on the floor, pull up the body - perpendicular to the floor. Keep your hands straight. Hold the pose five breaths, then repeat.
2. "Dove" (another variation of the exercise)
Straighten the legs in front of him on the floor. Bend one knee and put it on the floor parallel to the pelvis. Then bend the other knee, and put on top of the other leg so as to obtain a small triangle. Put your hands in front of him and tyanis forward until the chest touches the legs are not. Will hold in this position five breaths. Then repeat.
More Exercises:
1. "The head of the tribe»
Sit on the floor and put your feet in front of him. Then bend one leg at the knee and place it under the inner thigh other leg. Sit up straight, then slowly lean forward, keep your hands in the castle. Stay in this position for five breaths, then change leg.
2. "Butterfly»
Sit down on the floor. Bend your knees and cutting them apart. Feet couple the soles inside and lock their hands. On the inhale pull your knees to the floor as you exhale relaxing the legs. Perform each exercise for 30 seconds. Then gently lean forward breast tyanis the feet. Slightly strained abdominal muscles. Tips with a flat back, lower back kept straight.
The problem enslaved thighs may appear everyone who leads a sedentary lifestyle. Simple exercises will help you not only to solve this problem, but also to prevent it. Good luck to you!
Take care of your friends, share with them this useful information.
via takprosto cc
Base exercises:
1. "Dove»
One leg pull back into the splits, knee down. The other leg bend at the knee and pull forward. Hold this position, the chest should be expanded. Then put your hands on the floor in front of him and tyanis forward. Change of position.
2. "Wide squats»
Be straight, then put your feet hip-width apart, but the best bit wider. Sit down. Put the palm of your hand in front of you and push them to the floor. Go to the hands forward and then back. The legs do not come off.
3. "Happy Child»
Lie down on your back. Then, bend both knees and grabbed his feet (as in the photo). Now simultaneously press hands on feet, knees fell to the floor. Will hold in this position for five seconds, then relax and repeat again.
4. "Wide legs»
Put your head and shoulders on the floor, put his hands directly under him, put your feet apart. Slowly descends the thigh to the floor as if you sit down on a twine. The upper part of the body can also be lowered a bit. Being in this position for five breaths, and then take your legs.
intensive stretching:
1. "Lizard»
Lunge forward with one knee, the other leg pull back. Hands need to rest on the floor, pull up the body - perpendicular to the floor. Keep your hands straight. Hold the pose five breaths, then repeat.
2. "Dove" (another variation of the exercise)
Straighten the legs in front of him on the floor. Bend one knee and put it on the floor parallel to the pelvis. Then bend the other knee, and put on top of the other leg so as to obtain a small triangle. Put your hands in front of him and tyanis forward until the chest touches the legs are not. Will hold in this position five breaths. Then repeat.
More Exercises:
1. "The head of the tribe»
Sit on the floor and put your feet in front of him. Then bend one leg at the knee and place it under the inner thigh other leg. Sit up straight, then slowly lean forward, keep your hands in the castle. Stay in this position for five breaths, then change leg.
2. "Butterfly»
Sit down on the floor. Bend your knees and cutting them apart. Feet couple the soles inside and lock their hands. On the inhale pull your knees to the floor as you exhale relaxing the legs. Perform each exercise for 30 seconds. Then gently lean forward breast tyanis the feet. Slightly strained abdominal muscles. Tips with a flat back, lower back kept straight.
The problem enslaved thighs may appear everyone who leads a sedentary lifestyle. Simple exercises will help you not only to solve this problem, but also to prevent it. Good luck to you!
Take care of your friends, share with them this useful information.
via takprosto cc
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