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20 exercises for the flexibility of the whole body: it is the best thing you can do for the growth and strengthening of muscles!
Everyone needs a good stretching
In addition, proper stretching reduces the risk of injury and pain during sporting loads and helps significantly improve posture
To better understand which groups of muscles stretch during the execution of a particular exercise, «Website»
Stretching for nachinayuschihDlitelnost perform one exercise depends on your physical form (5-30 seconds).
- Direct and oblique abdominal muscles
This exercise effectively stretches almost all the abdominal muscles. During the execution of the following to lower back and neck are not strained. adductor thigh muscles
For best results, back slightly rounded and lean on your hands. Do not worry if you do not succeed the first time widely spread out his feet flexibility will increase with time
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Inner thigh muscles For a good study of the muscles throughout the inside of the thigh unite feet, legs spread as widely as possible, and pelvis at the same time goes down. adductor thigh muscles Cross lunge stretch the adductors as well thighs. See that stretched leg was perfectly straight and looking up sock.
sternocleidomastoid muscle The standing swept bends his head back with a straight back, not much throwing back her. sternoclavicular-mastoid and upper trapezius muscles Put your right hand on the left ear and pull the head to the right shoulder. The best exercises are performed sitting down, with his left hand holding on to the chair, thereby increasing the tension.
psoas and quadriceps During the exercise, keep your back straight. Pulling the foot, increase the power of stretching. Shoulder-beam arm, forearm It would be great if you get to touch the inner surface of the thumb.
Deltoid muscle This exercise at any time without particularly useful for those who spend much time at the computer. Trapezoidal muscles Keep your knees slightly bent, his head in his hands. Rounding the cervical spine, gradually attracts the chin to the chest.
The muscles of the back Dropping to his knees, pulling your hands forward, his forehead touch the floor. Knees Arrange wider and lower your buttocks to the heels. Calves This exercise can also be performed on the steps.
biceps femoris Stretching the hamstrings, back and head straight out and look right before a. glutes Also, this exercise can be performed in the supine position with her legs against the wall, pulling the buttocks to the heels.
Direct and oblique muscles Give up this exercise if you suffer from regular back pain. direct, oblique and gluteal muscles This exercise is particularly helpful to relieve pain associated with sciatica. The back should be pressed to the floor. Breathe evenly and deeply, exhale increasing stretching force.
The pectoral and latissimus Get away from the support and well rotted. Press strained. The pectoral muscles This exercise is for deep stretching muscles of the chest. Without the help of a partner can not do. It is not recommended to perform survivors fracture or dislocation of the clavicle.
The upper trapezius muscle Keep your spine straight, being careful not to bend to the side. Head slightly tilted to the shoulder, which is the opposite of that stretch. The diamond and the upper trapezius muscle In addition to stretching the muscles, this exercise extremely useful for the relaxation of the thoracic spine.
During the stretching exercises
Muscle Stretching can be carried out in the morning instead of charging to the day surely wondered.
Do not forget to tell your friends about a great way to keep the body in good shape!
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