Exercises for stretching the legs

Each representative of the weaker sex dreams of slender legs. It is this part of the female body that has long been the object of admiration for men.

Having set a goal to create legs of your dreams and to flaunt in short skirts, each of us runs to the nearest fitness club, rushes headlong into every possible training, where only there is a mention of the words "legs", "hips", "buttocks". Most often, similar words in the names occur in force training. Women and girls enthusiastically begin to perform all kinds of sit-ups, attacks and mahi, waiting for lightning results. But, not having received such, quickly disappointed. "What is the mistake?" - you ask. Any experienced instructor will tell you that an integrated approach is needed. In addition to pumping you need to get acquainted with stretching. Stretching, or stretching in a simple way, is a series of exercises that increase the flexibility of the body and develop mobility in the joints. It is the stretching exercises that significantly affect the shape of the muscles. I think that now every woman will be able to answer the question and achieve amazing results.

So, we figured out why it is necessary to perform exercises for stretching the muscles of the legs. Now it remains only to study some of them.

We will focus on static stretching. These are very slow movements, during which certain poses are taken, and the practitioner remains in the chosen position from 30 seconds to one minute. It is this type of stretching that is considered to be the most effective.

Exercise for stretching the front surface of the thigh

Starting position : stand up straight, in a circular motion we lower the shoulders downwards, we stretch our shoulder blades at the same time to the spine and coccyx, the top is stretched to the ceiling. Take care that you do not bend in the lumbar region. Put your feet together.

Right leg bend at the knee and grasp the right hand by the foot. Tread the foot to the buttocks, make sure that the knee looks clearly down. Hold in this position from 30 seconds to a minute.

Repeat with the other leg.

Useful advice : to make it easier for you to keep the balance, the opposite hand from the bent leg, take it to the side, straighten your head and look at one point.

Exercise for stretching the hamstrings back

Starting position : stand up straight, legs together, back straight, crown stretching to the ceiling.

Starting from the head, slowly the vertebra behind the vertebra go down. We take ourselves behind the back surface and pull the trunk to the legs. Take care that you do not bend your knees.

Helpful advice : Close your eyes and try to relax completely.

Exercise for stretching the calf muscles

Starting position : we rise in front of the wall, we raise our hands just above the chest level, we rest against the wall.

The left leg remains motionless, but slightly bent at the knee. Right leg straight back, try to put the foot completely on the floor so that you feel the stretching in the calves. Remain in this position from 30 seconds to 1 minute. Repeat with the other leg.

Useful advice : in order to feel the maximum stretch , the leg should be taken away as far as possible.

Exercise for stretching the inner thighs

Starting position : sitting on the floor, spread out straight legs as far as possible. Back straighten, crown up to the ceiling.

Slowly torso your body down, chest stretch forward. Remain in this position from 30 seconds to 1 minute.

Useful advice : make sure that during the exercise your back remains as straight as possible, and that your legs do not bend at the knees.

Exercise for stretching the outer surface of the thighs

Starting position : Lay down on the back and bend the left knee, putting the foot on the floor.

Right knee pull to the chest and grasp the shin with your hands. Put the right heel on the left thigh. Grab the left leg under the knee with both hands and pull up to yourself. Remain in this position from 30 seconds to 1 minute.

Helpful Hint : while doing the exercise, keep your back firmly pressed to the floor, and pull the foot towards you.

And some more useful tips at last. Before you start stretching, be sure to warm up your muscles well. Devote 5-10 minutes of warm-up. It can be walking, running on the spot, jumping, etc. All movements should be smooth. Before performing the exercise, take a deep breath, and on exhalation, pull the muscles a little more. Most importantly, enjoy the lessons, then they will surely benefit you. And remember, regularity is the key to success!