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Stretching exercises
Warm up: do 3 sets of 20 squats with minimal rest, there to the muscles of the legs warmed up a little.
Alternately pull the foot forward and pull toes toward you to slightly pull on knee joints and muscles for the knee.
Rotate the feet in the other direction 20 times. To make the rotation of the knees (feet together), left and right 20-30 times. The slow rotation of the hip joint left and right 10-15 times.
Put your feet together and stretch arms down without bending the knees. Pull leg with arm back holding a hand over the instep of the foot, trying to keep the leg as straight as possible.
Now the fun part: you need to sit on the floor legs spread as widely as possible and holding your knees in a straight position to twist the foot inwards alternately in a region of the joint capsule of your thigh, in other words, at waist level, at the place where the leg connects to the pelvis should be rotating legs as if you screwed the bolt and untwist it.
Then you should try to lower your elbows to the floor and to go as far forward as possible. ( If elbows touch the floor does not work, then you can put it on the floor of the palm and to stretch them further ahead ) and Reached a possible limit, you need to sit in this position for 30 seconds, counting out loud as slowly as possible.
After some rest you need rotating movements to leave the legs up and to the side 10-15 times.
Note the result and try to improve it the next day. published
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: vk.com/befitness
Alternately pull the foot forward and pull toes toward you to slightly pull on knee joints and muscles for the knee.
Rotate the feet in the other direction 20 times. To make the rotation of the knees (feet together), left and right 20-30 times. The slow rotation of the hip joint left and right 10-15 times.
Put your feet together and stretch arms down without bending the knees. Pull leg with arm back holding a hand over the instep of the foot, trying to keep the leg as straight as possible.
Now the fun part: you need to sit on the floor legs spread as widely as possible and holding your knees in a straight position to twist the foot inwards alternately in a region of the joint capsule of your thigh, in other words, at waist level, at the place where the leg connects to the pelvis should be rotating legs as if you screwed the bolt and untwist it.
Then you should try to lower your elbows to the floor and to go as far forward as possible. ( If elbows touch the floor does not work, then you can put it on the floor of the palm and to stretch them further ahead ) and Reached a possible limit, you need to sit in this position for 30 seconds, counting out loud as slowly as possible.
After some rest you need rotating movements to leave the legs up and to the side 10-15 times.
Note the result and try to improve it the next day. published
P. S. And remember, only by changing their consumption — together we change the world! ©
Source: vk.com/befitness
