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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!
Bashny.Net
Everyone needs a good stretching , regardless of lifestyle and level of fitness. It improves blood circulation in the tissues, increases mobility of joints and keeps muscles toned.
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» gathered for you a selection of pictures showing the process of stretching.
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
.
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 You should not feel stress or pressure in the joints. Concentrate on your breathing and tyanis best of their ability, increasing the load gradually.
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!
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» gathered for you a selection of pictures showing the process of stretching.
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
.
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 You should not feel stress or pressure in the joints. Concentrate on your breathing and tyanis best of their ability, increasing the load gradually.
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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