Stretching legs are special exercises that are designed to make the muscles of the legs more elastic and develop flexibility. This is especially true for those who are engaged in dancing, but it does not hurt everyone else, as it perfectly develops the muscles, making them more attractive.
How to properly stretch the legs?
First of all, the stretching of the muscles of the legs should not be made by jerks. Any of the exercises is important to perform slowly, on exhalation, calmly and smoothly. If you do not observe this simple rule, you can not only injure your muscles, but you can not see any results from your studies. And to you result is important, is not it?
Stretching legs for both beginners and experienced should be done after a little warm-up: a two-minute run in place, jumps with a skipping rope, a twist of the hoop, a simple set of exercises or 10-15 push-ups will perfectly suit for these purposes. The warmed muscles become more plastic and easier to stretch.
Proper stretching of the legs should finish the morning complex of gymnastics, if you do it. It is useful to do it and before bedtime - this is especially true for "owls," which is incredibly difficult to get up 10 minutes earlier to work out your body in the morning. However, even at the end of the day, it is necessary to start "stretching" with a warm-up!
Do not forget that stretching for the legs and thighs is not limited to one or two exercises - it is better to perform a full complex or at least change the chosen exercises once a week, supplementing the already studied options with new ones.
Since it is possible to improve the stretching of the legs only with daily unremitting activities, do not expect that in three days you will bend in half or sit on the string. Each organism has its own characteristics, someone flexible by nature, someone even as a result of regular stretching of legs at home can never sit on a cross-twine. Accept your body as it is!
If you do stretch for slimming legs, the complex will not be different from the usual. In this case, it is best to follow the correct diet in parallel - try to lean on fruits and vegetables and eat less fried and flour dishes. In this case, the effect will be noticeable faster.
How to make a stretching leg?
In how to do stretching the legs, there are no special difficulties. Just do the following exercises daily in the morning or evening after a warm-up (or better in the morning and evening):
- One of the best exercises for stretching the hip: take the leg behind the ankle, bend at the knee and pull back, pressing the foot to the buttocks. The second leg should be straight, the knees strictly together, the back even. Wait for 15-30 seconds.
- From the final position of the previous exercise, immediately move the bent leg forward and press against the stomach.
- From the final position of the previous exercise, put the bent leg on the knee of the other leg with the ankle. From this position, sit on one leg, taking your buttocks back and stretching out your right hands in front of you. Stand in this position for 10-15 seconds.
- From standing position, straight legs together, try to reach the floor. When you do this
you will succeed, try to put your hands completely on the floor in front of you, without bending your knees. Stand at the highest possible position for 20-30 seconds. - Sit on the floor, legs - as wide as possible to the sides, toes to themselves. Try to sink down on your elbows in front of you, lie between your own legs. In this case it is important to sit on the ischium bones - with your hands move the buttocks back and feel that you are sitting properly on the bones. Having fallen as much as possible, try to relax, without changing the position, and hold for 30 seconds.
Even such a simple complex is enough for you to first develop the stretch. If desired, add such classics as deep attacks or exercise "butterfly".