Look at the athletes before the competition: football hollow back and pulls his hands to the floor; runner sits on the string to stretch their legs ligament. Ability to work in a joint full amplitude - that is flexibility. The smaller joints move, the greater the likelihood of various injuries of joints and muscles. In addition, there is evidence that a sedentary lifestyle leads to the development of various chronic diseases. Thus, the surest and easiest way to avoid these diseases - is stretching.
Distinguish 5 types of extensions:
1. Active (you make an effort to stretch parts of the body).
2. Passive (partner helps you sprain).
3. Dynamic - you do exercise to slight tension, and then gradually move on to another motion.
4. Ballistic - it is performed in spurts (banned at improving stretching).
5. Static - you remain in the pose of 15-60 seconds. This is a very effective form of stretching.
There are a few rules of stretching:
Before stretching necessarily need to warm up. A variety of jumping or cycling (bikes) help to improve blood circulation and increase muscle oxygen supply. Do stretching statistically smoothly and slowly. At the beginning of stretch marks you usually bend less than at the end.
Any element of stretching exercises should be done for about 60 seconds. Muscles relax. Tense muscles are very difficult to stretch. Posture and back should be straight. Always keep your back straight. Remember this!
Keep breathing, it should be quiet. Breathe in through your nose and exhale through the mouth. Then, tensile least one hour a week. If you'll observe all these recommendations, you will do stretching quickly and completely painless.
Below are examples of stretching exercises:
- Tilt forward. When you tilt forward, hold back straight and hands try to touch the floor.
- One leg bent at the knee in front, the other behind a line. Put one hand under the bent leg. Try to sit in this position as you can lower. In this case, the back leg should remain in position right.
- Insert one leg back. Put feet shoulder width apart, one leg bent at the knee of its head back and holding foot with both hands, push the heel to the buttocks so that the knee was pointed straight up - no need to take it away. If you find it difficult to keep his balance, then pull the arm, which is opposite the working leg to the side. This situation hold up to 60 seconds.
- Stretch your calf muscles. You have to lean against the wall to stop, take a lunge forward foot. Pressing your heel to the floor, which is located behind, keep foot in an upright position.
- Sitting on the floor, you have to place the legs as wide as possible to the sides. Moreover, the back should be straight. Hold both hands socks (if it allows stretching) and pull chest to the floor.
- Stand with your feet slightly wider than shoulder width and expand the knees to the side, try to sit as low as possible. However, do not stick out your buttocks. After about 60 seconds, start to move from one foot to the other, in the form of position "sitting on a chair." So, one leg, straightened and tense, the other bent at the knee.
Remember that doing regular stretching, you straightened posture and joint pain disappears. Additionally, using stretch appears freedom of movement, improves flexibility. You can impress your friends extraordinary flexibility and plasticity of the body.