The flexibility of the body - is the key to youth. This is why stretching exercises have become an integral part of the most famous healing systems
Indian yoga, Chinese martial arts, Korean danchak, Thai massage is the basis of all of these systems are special practices to improve joint flexibility and elasticity of ligaments.
To understand what is stretching, you must know that the human body has unique limits range of motion. Moreover, to each their own. And if your best friend easily sits on the twine, and you can hardly put your feet slightly wider than shoulders - don't worry. You just different. Another thing that it is not necessary to put up with. Everything is in your hands. And if you decided to increase your flexibility, you need a little insight into the anatomy.
So, your skeletal muscles provide movement of bones and joints, which determine the limits of the possible, for example while trying to sit on twine. Normal, that is given to you by nature, the amplitude of motion of the joint is one of the signs of his health. To maintain and develop the necessary regular exercises that develop flexibility. There are only five types of stretch marks. The first is active, when the student himself is making efforts to stretch different parts of the body. The second passive: in this case, the ligaments stretch helps partner. The third dynamic is easy to voltage, and then gradually turns into another movement. Fourth - ballistic - runs erratically and springy action is the most hazardous to health appearance of stretch marks. Finally, static - student remains in a particular position 15-60 seconds. This is the most effective and recommended by doctors stretch.
Ideally, the person 4% of their time have to spend of course flexibility. But to bring the maximum benefit, you must know how to stretch. Firstly, before you begin to exercise, razorace. Will fit various jumping or swinging legs, which will improve blood circulation and increase the supply muscles with oxygen. Secondly, to stretch slowly and smoothly. Each element of the exercises should take approximately 60 seconds. Depending on the degree of flexibility this time, you can decrease or increase. All muscles should be relaxed. Back is always straight.
Hunched over, you reduce the flexibility and elasticity of muscles and ligaments. Avoid positions that lead to back injury. For example, if you lean forward with straight legs, reaching for socks, slightly bend your knees straighten the chassis. Breathing calm. Breathe recommended through your nose and exhale through the mouth. Rastiagivala regularly. If you will be given exercises on flexibility just one hour a week, you will have absolutely no effect.
Attention
During the stretch, you'll feel a little discomfort. But in no case should not be painful. Pain is a sign that you have too much stretch. If you continue in the same vein, it can cause injury.
For the back muscles
Starting position: kneel down, rely on the outstretched hand.
Exercise
. Back bend your arc. Head down! Then the maximum progne back and raise your head. Pause in this position for a few seconds. Repeat 10 times.
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The muscles of the arms
Starting position
: sit on my knees, my back straighten.
Exercise
. The right hand bend in the elbow. Left right and take the maximum pull, keeping the right hand. Pause in this position for a few seconds. Then execute the exercise with the right hand. Repeat 7-10 times.
For the back muscles and chest
Starting position: sit on my right knee and the left leg pull back.
Exercise. Hands take back. Brush scape. Most progne back. Pause in this position for a few seconds. Repeat 7-10 times.
For the back muscles and obliques
Starting position: lay down on his back, left leg, stretch your arms forward, right bend in the knee, hands dissolve in hand.
Exercise
. Paralogy right leg on the left side and the maximum pull of the muscles of the thigh. Pause for a few seconds. Then go back to the original position. Raise the body and most progne back. Pause in this position for a few seconds. Repeat 15 times.
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For the muscles of the anterior and lateral surface of the thigh
Starting position: take a reclining position on the left side, lean on the arm bent at the elbow, left arm, legs, stretch your arms and put one on another.
Exercise. Right leg bend at the knee and grasp her hand. Pull the leg as high as possible. Pause at the position a strong muscle tension for a few seconds. Repeat 15-20 times.
�
For the back muscles and hamstring
Starting position
: sit, legs, stretch your arms forward, back, hold, right.
Exercise. Slope of the body forward and Tanis hands to socks. Reaching, pause for a few seconds. Then go back to the original position. Raise the right leg as far and grasp her hands. Repeat 5-7 times.
Callanetics
Source:
Arguments and Facts
Indian yoga, Chinese martial arts, Korean danchak, Thai massage is the basis of all of these systems are special practices to improve joint flexibility and elasticity of ligaments.
To understand what is stretching, you must know that the human body has unique limits range of motion. Moreover, to each their own. And if your best friend easily sits on the twine, and you can hardly put your feet slightly wider than shoulders - don't worry. You just different. Another thing that it is not necessary to put up with. Everything is in your hands. And if you decided to increase your flexibility, you need a little insight into the anatomy.
So, your skeletal muscles provide movement of bones and joints, which determine the limits of the possible, for example while trying to sit on twine. Normal, that is given to you by nature, the amplitude of motion of the joint is one of the signs of his health. To maintain and develop the necessary regular exercises that develop flexibility. There are only five types of stretch marks. The first is active, when the student himself is making efforts to stretch different parts of the body. The second passive: in this case, the ligaments stretch helps partner. The third dynamic is easy to voltage, and then gradually turns into another movement. Fourth - ballistic - runs erratically and springy action is the most hazardous to health appearance of stretch marks. Finally, static - student remains in a particular position 15-60 seconds. This is the most effective and recommended by doctors stretch.
Ideally, the person 4% of their time have to spend of course flexibility. But to bring the maximum benefit, you must know how to stretch. Firstly, before you begin to exercise, razorace. Will fit various jumping or swinging legs, which will improve blood circulation and increase the supply muscles with oxygen. Secondly, to stretch slowly and smoothly. Each element of the exercises should take approximately 60 seconds. Depending on the degree of flexibility this time, you can decrease or increase. All muscles should be relaxed. Back is always straight.
Hunched over, you reduce the flexibility and elasticity of muscles and ligaments. Avoid positions that lead to back injury. For example, if you lean forward with straight legs, reaching for socks, slightly bend your knees straighten the chassis. Breathing calm. Breathe recommended through your nose and exhale through the mouth. Rastiagivala regularly. If you will be given exercises on flexibility just one hour a week, you will have absolutely no effect.
Attention
During the stretch, you'll feel a little discomfort. But in no case should not be painful. Pain is a sign that you have too much stretch. If you continue in the same vein, it can cause injury.
For the back muscles
Starting position: kneel down, rely on the outstretched hand.
Exercise
. Back bend your arc. Head down! Then the maximum progne back and raise your head. Pause in this position for a few seconds. Repeat 10 times.
�
The muscles of the arms
Starting position
: sit on my knees, my back straighten.
Exercise
. The right hand bend in the elbow. Left right and take the maximum pull, keeping the right hand. Pause in this position for a few seconds. Then execute the exercise with the right hand. Repeat 7-10 times.
For the back muscles and chest
Starting position: sit on my right knee and the left leg pull back.
Exercise. Hands take back. Brush scape. Most progne back. Pause in this position for a few seconds. Repeat 7-10 times.
For the back muscles and obliques
Starting position: lay down on his back, left leg, stretch your arms forward, right bend in the knee, hands dissolve in hand.
Exercise
. Paralogy right leg on the left side and the maximum pull of the muscles of the thigh. Pause for a few seconds. Then go back to the original position. Raise the body and most progne back. Pause in this position for a few seconds. Repeat 15 times.
�
For the muscles of the anterior and lateral surface of the thigh
Starting position: take a reclining position on the left side, lean on the arm bent at the elbow, left arm, legs, stretch your arms and put one on another.
Exercise. Right leg bend at the knee and grasp her hand. Pull the leg as high as possible. Pause at the position a strong muscle tension for a few seconds. Repeat 15-20 times.
�
For the back muscles and hamstring
Starting position
: sit, legs, stretch your arms forward, back, hold, right.
Exercise. Slope of the body forward and Tanis hands to socks. Reaching, pause for a few seconds. Then go back to the original position. Raise the right leg as far and grasp her hands. Repeat 5-7 times.
Callanetics
Source:
Arguments and Facts
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