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Basic stretching for flexible body
Stretching is necessary for anyone who plays sports or simply take care of their health. Before each workout stretching helps the muscle to work at full capacity and are not afraid of damage. In addition, the stretching raises the overall tone of the muscles and fills them with oxygen — those who have long been chasing terrain, that would be helpful. Stretching exercises a great many, we published a few basic that will help, at first, to feel your body.
Cobra This pose will help to stretch the front part of the body and even increase the flexibility of the spine. Lie down on the Mat, face down. Knees together, arms bent at the elbows. Raise the upper body starting with the head, consistently. You need to look forward and up, hips pressed to the floor. Prognuv lower back and pushing his head to the blades, take five deep breaths and slowly lower yourself to the original position.
Inner thigh Sit down, pulling one leg out to the side and bending the other knee. The center of gravity on the bent leg. Pull the sock over, helping hand. After 30 seconds switch legs.
Butterfly Sit on the ground, bend your knees, joining the feet together. A little pressure placed on the knees, helping to stretch the muscles. Pull your stomach and relax your muscles. Then, bend forward as far as possible and make five slow, long breaths. Return to starting position and repeat three to four times.
The tilt to the leg is Also performed from a seated position. Legs apart as wide as possible, then bend one leg, holding the foot to the groin. Reach the extended leg, helping himself with his hands. 30 seconds on each side will be enough to properly stretch the hamstring.
Bow pose And one of the basic yoga that helps to stretch the spine. Lay face down, then bend and lift the legs holding the ankles with your hands. Feel the tension of the spine and hip. Perform the movement slowly and smoothly with the slightest feeling of discomfort — stop. published
P. S. And remember, only by changing their consumption — together we change the world! ©
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Source: dnpmag.com/2016/03/18/bazovaya-rastyazhka-dlya-gibkogo-tela/
Cobra This pose will help to stretch the front part of the body and even increase the flexibility of the spine. Lie down on the Mat, face down. Knees together, arms bent at the elbows. Raise the upper body starting with the head, consistently. You need to look forward and up, hips pressed to the floor. Prognuv lower back and pushing his head to the blades, take five deep breaths and slowly lower yourself to the original position.
Inner thigh Sit down, pulling one leg out to the side and bending the other knee. The center of gravity on the bent leg. Pull the sock over, helping hand. After 30 seconds switch legs.
Butterfly Sit on the ground, bend your knees, joining the feet together. A little pressure placed on the knees, helping to stretch the muscles. Pull your stomach and relax your muscles. Then, bend forward as far as possible and make five slow, long breaths. Return to starting position and repeat three to four times.
The tilt to the leg is Also performed from a seated position. Legs apart as wide as possible, then bend one leg, holding the foot to the groin. Reach the extended leg, helping himself with his hands. 30 seconds on each side will be enough to properly stretch the hamstring.
Bow pose And one of the basic yoga that helps to stretch the spine. Lay face down, then bend and lift the legs holding the ankles with your hands. Feel the tension of the spine and hip. Perform the movement slowly and smoothly with the slightest feeling of discomfort — stop. published
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook , Vkontakte, Odnoklassniki
Source: dnpmag.com/2016/03/18/bazovaya-rastyazhka-dlya-gibkogo-tela/
