Video: ❶ How To Do Stretching At Home
2024 Author: Madeline Holiday | [email protected]. Last modified: 2023-12-16 18:57
Stretching exercises help maintain and increase flexibility throughout the body, improve joint mobility, and thus prolong youth and activity. Stretching is a necessary part of any activity, but it can also be done as an independent workout. It helps shape the muscles, strengthens them and helps burn fat. And also, importantly, it does not require special devices and can be easily performed at home. Location: Location: During your stretching workout, be sure to follow a few rules. Warm up your muscles before exercising. This can be done by running, jumping rope, exercise bike. Warm up for about 10 minutes. Do not try too hard, stretch a little, until a pleasant pain. Go further after you feelthat in this position the muscles can already relax. Watch your breathing. Exhale deeply while stretching and inhale when returning to the starting position. If you are static, breathe calmly. Feel the tension in the muscles, but do not allow severe discomfort or jerks when moving. It is desirable to stretch all the main areas of the body.
Press
Lie on the floor, bend your arms at the elbows, hands under the shoulders, palms on the floor. Slowly stretch your neck and gradually lift your shoulders and chest, remaining on your elbows, feel a stretch in the abdomen. If flexibility allows, you can straighten your arms completely.
Front of the thigh
Lying on your stomach on the floor, bend one leg at the knee. Grasp the foot with the same name and pull the leg in the direction of the buttocks, hold it a little. Repeat for the other leg.
Back of the thigh and buttocks
Lie on your back, bend your legs, feet on the floor. Grasp one leg under the knee with both hands and pull it to your chest, linger. Do the same with the other leg.
Outer thigh
Sit on the floor, straighten one leg, and bend the other and place it so that its foot is near the knee first from the outside, i.e. throw it over your leg. Press the knee of the bent leg towards you, feel the tension in the hip and buttock. Change legs.
Inner thigh
Sit on the floor, bring your feet together, spread your knees to the sides. Gently press your hands on your knees, lowering them down.
Back
Kneel down, palms on the floor. Arch your back like a cat, linger, feel the back. Then sit on your heels, and stretch your arms as much as possible along the floor forward, linger in this position. The second exercise: close your hands in front of the lock at chest level and pull them forward as much as possible, you can change the position of your hands - higher, lower, right, left.
Triceps
Standing or sitting, bend one arm at the elbow and raise it towards the back of your head. Grab your elbow with your other hand and pull back.
Chest muscles
Clasp your hands behind your back and pull them back, expanding your chest as much as possible.
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