Complex Of Exercises For Stretching

Complex Of Exercises For Stretching

First a few useful tips for beginners.

1. Before stretching you need to warm up well (exercise bike, jump rope, running, etc.)

2. Stretching is not muscle pumping, you can remain a cripple for the rest of your life.

3. Some believe that you need to stretch out to pain or there will be no result. In fact, the most important thing is permanent classes (at least every other day), then the result will be.

All exercises should be performed in order without interruptions or with very short, if you really want to rest.

Complex of exercises

Exercise # 1:

Put your feet to the width of your shoulders, hands on your waist. Run the slopes right-to-left. 12 times.

Exercise # 2:

To put feet on width of shoulders, hands on a belt - circular rotations by a trunk. 8 times to the left, 8 times to the right.

Exercise # 3:

To put feet on width of shoulders, hands behind a head - circular movements by a basin. 8 times to the left, 8 times to the right.

Exercise # 4:

Put your feet together, hands on your knees - circular knee turns. 8 times to the left, 8 times to the right.

Exercise 5:

Bend forward one leg, hands on the belt - circular rotation of the knee bent in the knee. 8 times with one foot, then 8 times with the other leg.

Exercise number 6:

Put your feet together - tilt forward. Perform 12 springy movements.

Exercise number 7:

Put your feet on the double width of the shoulders - tilt forward. Perform 12 springy movements.

Exercise number 8:

Throwing aside. Move the body weight to the right leg, pull the left one, then change the position of the legs. 12 times.

Exercise number 9:

Execute a lunge in the left side - move the weight of the body to the left leg, pull the right, unfold the body to the right by 90 degrees, move the body weight to the right leg, left to straighten, go to the lunge position forward. 8 times to the left, 8 times to the right.

Exercise # 10:

Make an attack on the right side, pull out the left leg. Expand the trunk to the right side, move to the position lunge forward. Run 8 times on the right side, then move the body weight to the left foot and execute 8 times to the left.

Exercise # 11:

To put stops on one and a half width of shoulders, to seize feet by hands, trying to sit down as it is possible more low, straightening a back and deducing a basin forward. Perform for 1 minute.

Exercise # 12:

Get on your knees, grab your hands in the castle. Perform squats to the right and left, alternately touching the buttocks of the floor. 6 times in each direction.

Exercise # 13:

Get on your knees, spread your knees as wide as possible, put your feet to one side. Perform 12 sit-ups, touching the buttocks of the floor.

Exercise # 14:

Sit on the floor, connect the legs together and perform 12 springy inclinations forward.

Exercise # 15:

Sit on the floor and spread out straight legs to the sides, perform springy leans forward. 12 times.

Exercise # 16:

Sit on the floor, pull out the left, bend right at the knee and press the foot against the left thigh, and make the slopes forward. 8 times to the left foot, then change the position of the legs.

Exercise # 17:

Sit on the floor, pull out the left leg, bend the right leg and move back, tilt forward. Make 12 springy slopes and swap legs.

Exercise # 18:

Sit on the floor, weave into the "lotus" and execute the slope forward. 12 times.

Exercise # 19:

Sit on the floor, join the feet together, then elbows to spread your legs to the sides. 16 times.

Exercise number 20:

Sit on the floor alternately laying the right and left legs behind the neck.

Exercise # 21:

Lie on your belly, bend your arms in the elbows. Straighten your arms, bend your back, raise your head up. Hold in this position for 30 seconds.

Exercise # 22:

Lie on your belly, take your hands in your feet. Bend back, head up. Hold in this position for 30 seconds.

Exercise # 23:

Lie on your belly, bend your knees. Straighten your arms and bend your back. Hold in this position for 30 seconds.

Exercise # 24:

Get on your knees, grab your ankles with your hands, and kick your back. for fitness Hold in this position for 30 seconds.

Exercise # 25:

Run the "gymnastic bridge". Hold in this position for 30 seconds.

Exercise # 26:

Put your feet together, tilt forward. Hold this position for 30 seconds

anwar

حل سؤال

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