Stretch after warm-up. So you can deepen the stretch without injuring the muscles and ligaments.

Warm up before stretching

When you stretch after a workout, the muscles are already warmed up and no additional warm-up is required. If you decide to arrange a separate stretching lesson, first do a few exercises:

1. Joint warm-up: twist the joints, make tilts and turns of the body.
2. 5-7 minutes of cardio: running or jumping jacks, rock climber, running in place with high knees, .

After you warm up a bit, you can start stretching.

How and how much to stretch

With the help of these exercises, you can arrange an independent stretching lesson and stretch all the muscles of the body well. However, this will take about 60-90 minutes. For a quick stretch, choose one or two exercises for each muscle group involved in the workout.

To stretch your muscles well, linger in each pose for 30 seconds to two minutes. You can remain still or gently bounce. Sudden movements are fraught with injury, so leave them for another sport.

We will give exercises for stretching from top to bottom: neck, shoulders and arms, chest and back, abs, buttocks, hips, shins.

Neck Stretching Exercises

Tilt your head back, stretching the front of your neck. From this position, tilt your head to the left. For greater effect, place your left hand on the right side of your head, but do not press hard.

Place your right hand on the left side of your head. Tilt your head forward and to the side, increase the pressure with your hand.

Repeat on the other side.

Place one hand on the back of your head and the other on your chin. Lower your head by doing double chin. At the same time, the neck remains straight, the back of the head tends upward. You should feel it at the back of your neck, especially at the base of your skull.

Shoulder Stretching Exercises

4. Stretching the front of the shoulders

Put your hands behind your back, grab your wrist with the other with one hand. Bend your elbows and lift your wrists higher. Push your chest forward and feel the stretch in the front of your shoulders.

5. Stretching the middle part of the shoulders

Grasp the opposite elbow with your hand, press your shoulder towards you and pull it down. Repeat with the other hand.

6. Stretching the back of the shoulders

Grasp the right hand with the left above the elbow, press it to the body and straighten it, lower the right shoulder down. With your left hand, pull your right hand up, lifting it with your elbow. Feel the tension in the back.

Repeat with the other hand.

7. Triceps stretch

Go to the wall, lift your left elbow up, put your forearm behind your back. Lower your left shoulder blade down. To check that it has really dropped and will not rise during the stretch, place your right hand below your left armpit.

Repeat on the other side.

8. Biceps stretch

Grasp the door handle, rack or other support, turn your back to it. Turn your arm with your elbow up and move the body slightly forward.

Repeat with the other hand.

This pose allows you to simultaneously stretch the triceps of one arm and the front of the shoulder of the other. Bring one hand behind your back from above so that the elbow looks up, and the second from below - the elbow looks at the floor. Try to connect your wrists at the level of the shoulder blades.

Change hands.

10. Wrist extensor stretch

Sit on your knees, put your hands in front of you so that the backs of your hands touch the floor, and your fingers are pointing towards each other. Gently shift your weight onto your hands, stretching your forearms. To enhance the effect, try clenching your fists.

Chest Stretching Exercises

11. Stretching the chest in the doorway

Come to the doorway, lean on the jambs with your elbows and push your chest forward, pectoral muscles.

Put your hand on the wall, lower your shoulder and turn around in the opposite direction. Repeat with the other hand.

Back stretching exercises

Stand next to a rack, simulator or other support, turn your left shoulder towards it. Grab a stance high above your head with your right hand, tilt your pelvis to the right and down, stretching the entire right side of your body.

Repeat on the other side.

14. Stretching the muscles of the lower back

Sit on the floor, move your right leg forward, left leg back. Bend your knees at a 90 degree angle or slightly more. Place your right hand on the floor, raise your left hand above your head. Pull the left leg down and back, tilt the body forward and twist towards the right leg.

Change legs.

Sit on the floor, bend your knees and place your feet on the floor. Grab your shins with your hands from the inside, put your wrists on your feet. Lean forward as low as possible.

Sit on the floor with your buttocks touching your heels. Bend forward, lie on your knees with your stomach and stretch out your arms.

Get on all fours, then tilt your pelvis back and up so that your body looks like an angle. The arms and back should be extended in one line, the knees can be bent, and the heels can be torn off the floor. The main thing is that the back remains straight, without rounding in the lower back.

Grab a low horizontal bar and hang freely, relaxing your body. Feet must remain on the ground. Relax them, slightly bend your knees.

Lie on the floor on your back, arms along the body, legs straight. Raise your legs and then throw them over your head. Hands rest with elbows on the floor, hands support. Do not lean on the neck, the fulcrum is the shoulders.

Stretching exercises for the press

Get on your knees, push your chest up, lengthening your spine, and then lean back with your hands on your heels. Try to bend in the chest. Do not throw your head back, look up.

Lie on the floor on your stomach, put your hands under your shoulders. Push yourself up, the pelvis rises, the legs remain on the floor. Lower your shoulders, bend in the thoracic region.

Stand up straight with your feet together. Raise your arms and join your palms above your head. Bend in the thoracic region and tilt the body back. Tighten to eliminate a strong deflection in the lower back.

Stand up straight, raise your arms above your head, interlock your fingers and turn your palms up. Stretch up and lean first to one side and then to the other side.

Lie on the floor on your back, spread your arms out to the sides, palms down. Move your pelvis to the left, lift your left leg, bending it at the knee, bring it behind your right leg and try to put your knee on the floor. Turn your head to the left and relax.

Repeat the exercise on the other side.

Butt Stretching Exercises

25. Lying stretch

Lie on the floor on your back, raise your legs bent at the knees. Place the ankle of the left foot on the knee of the right. Press the knee of the right foot on the left to deepen. Repeat with the other leg.

Get on all fours, put the ankle of the right foot on the knee of the left. Push your pelvis back to deepen the stretch. Repeat with the other leg.

27. Sitting stretch

Sit on the floor, stretch your legs forward, straighten your back. Bend one leg at the knee, grasp the shin with your hands and press it to your chest. The lower leg should be parallel to the floor, the forearms lie on top and press it to the chest, one brush covers the other.

Repeat with the other leg.

Sit on the floor, bend one leg at the knee at a right angle and move forward, take the other back and straighten. You can lean forward and place your forearms on the floor.

If you find it difficult to perform this pose on the floor, try placing your foot on a raised platform.

Stretching exercises for the front of the thigh

Calf stretching exercises

48. Stretch against the wall

Rest the toe of your right foot against the wall, take your left foot a step and a half back. The feet are firmly pressed to the floor, the left leg is straight. Try to reach the wall with your right knee, while the muscles of the left leg will be stretched.

Change legs.

Stand close to the wall. Put your right toe on the wall, take your left foot a step and a half back. Bend your left leg at the knee, increasing the stretch. Change legs and repeat.

Sit on the floor, stretch your straight legs in front of you. put one foot on the thigh of the other. Grasp the foot with the opposite hand and pull the sock.

Change legs.

Stretching, and in the common people stretching, are exercises aimed at developing the elasticity of the muscles and ligaments of your body. A person of any gender and age can perform these exercises, because the risk of injury is minimized. Now stretching- This is a separate direction of gymnastics, which is gaining momentum every year, as people want to be more flexible. Do you want to join them? We will help you!

A little about stretching

There is much more stretching in people's lives than you think. It is used for the following purposes:

1. Rehabilitation after injuries.
2. Strengthening ligaments and joints in dance and professional sports.
3. Conducting physical education classes in educational institutions.

There are two types of stretching exercises:

1. Static - their essence lies in the fact that you are in a certain position for a long time. It is with these exercises that you need to start your classes.
2. Dynamic. Their name speaks for itself. To develop flexibility, you need to perform sharp movements. You can perform these exercises after 3-4 months of regular training. Beginners should not perform them, because they can injure tendons and ligaments.

Stretching has several advantages:

Body flexibility exercises for beginners

Decided to work on the flexibility of your body? You are a big guy. To make your studies most fruitful, It is recommended to start them with the following exercises:

Amateur set of exercises

After you have performed elementary exercises for a month, you can proceed to more complex ones. . Some of them will be dynamic:

Advanced stretching exercises

After another 2-3 months of training, you can proceed to more complex exercises for the elasticity of your body:

All of these elements are designed for people who have extensive experience in elasticity training. When you reach this level, in no case do not stop there! Constantly improve your technique implementation of these elements, because this is also work on flexibility.

Common Mistakes

Despite the fact that in stretching the risk of injury is minimal, it is still there. Therefore, to avoid injury, the following mistakes should be avoided:

People who are constantly involved in sports know that along with a power load, the body also needs calm stretching exercises, which cannot be neglected. A hitch of the main workout or an autonomous stretching training - everyone chooses the most suitable option for himself. But in any case, all stretching elements must be performed correctly. Therefore, today we will get acquainted with such a direction of fitness as stretching or cat gymnastics. Stretching exercises will not only effectively stretch the entire body, but also help you lose weight.

What is stretching?

Stretching is a type of fitness aimed at stretching the muscles of the whole body, developing their elasticity and flexibility. This is necessary, first of all, by the muscles themselves. Only stretching exercises will save a person from pain in the muscles and joints and make the main training even more effective. If we consider stretching as an independent training, then this is not just stretching before or after the main workout. This is a self-contained set of exercises aimed at strengthening the joints and muscles and keeping the body and spirit in excellent shape.

Stretching does not require special equipment: only a mat is needed for classes. Therefore, you can stretch both under the supervision of a trainer, and on your own at home. An additional bonus to the training is the fact that it does not require physical training and is suitable for almost any person.

A set of stretching exercises can also pursue its goals. Prevention and treatment of a number of diseases, restoration of the functions of the musculoskeletal system, recovery after operations, body shaping - these are far from all the areas with which stretching effectively interacts.

Who is stretching for?

Stretching exercises for stretching the whole body will be useful to absolutely anyone, even for beginner athletes. If you dream of doing splits, having flexible joints, or just being healthy, do stretching. Endurance for training is not needed, so both an experienced athlete and a person with minimal physical fitness can do it.

Stretching exercises are of particular relevance during the rehabilitation period. Even physically developed person after injuries and illnesses, physical activity is contraindicated. And stretching will help you get in shape quickly. Stretching is also effective for young mothers after a cesarean who want to quickly remove their stomach, and for whom another type of fitness is unacceptable for at least six months.

There are no age limits for this type of training. There is no harm from exercise, but there are a lot of positive points:

1. The study of all the muscles of the body, even those that are not involved in intensive training. Here there is a deeper and more concentrated effect on a particular muscle.
2. Promoting the movement of blood and lymph throughout the body, due to which the internal organs are saturated with oxygen.
3. Improvement of metabolic processes in the body.
4. Prevention of pain and tension in different parts of the body by removing nerve and muscle blocks.
5. Beneficial effect on the cardiovascular system.
6. Eliminate congestion and prevent diseases such as thrombosis and atherosclerosis.
7. The resumption of the natural flexibility of a person, which affects the rejuvenation of the body.
8. Favorable effect on the psycho-emotional state of a person: sleep becomes stronger, mood improves, mental stress and irritation disappear.
9. Positive impact on female body, cellulite prevention.

And stretching is always a beautiful posture, increased self-esteem and at least ten years longer life expectancy.

Stretching during pregnancy

Stretching is also ideal during pregnancy. If future mom feels good, then stretching will allow her to easily keep herself in shape while carrying a baby, it is easier to endure childbirth and recover faster after them. There is only one caveat - you can not perform slopes during pregnancy. Therefore, all stretching elements must be performed from a sitting position, and in no case standing. Also, the “blessing” of the gynecologist for the training will not hurt.

Does stretching help you lose weight?

Stretching for weight loss is also effective. The systematic implementation of a set of exercises helps to burn fat. In addition, stretching exercises for weight loss contribute to:

• strengthening and improving the condition of muscle fibers, which leads to the displacement of a layer of fat around the muscles;
• outflow of lymph as the main means of combating cellulite;
• getting rid of sagging skin, even with rapid weight loss.

In addition, stretching improves digestion, which also contributes to the process of losing weight.

Basic rules for stretching

Despite the fact that stretching exercises are practically safe, beginners need to follow a number of rules that will reduce possible trauma and increase productivity:

Smoothness of movement

All movements should be smooth and slow. Jerks and sudden physical actions are unacceptable here. Try to linger in each element for at least twenty seconds, but you should not delay it for more than half a minute.

The slowness of the pace of training depends on the sports preparedness of a person: the smaller it is, the slower the pace should be.

Warm up

Like any workout, stretching must begin with a warm-up, which consists of the same stretching exercises, but no more than three seconds each.

Breath

Proper breathing is the key to the success of any training. If in strength training it is important to follow the inhalation and exhalation during the execution of the element, then here the basis is calm and measured breathing at the pace of gymnastics.

In no case should you hold your breath: when we bend, we exhale, and when we stretch, we inhale.

Feeling control

During the training, pain should not occur. If this happens, it is better to stop, massage the problem area and start the element again. If the pain continues, it is better to stop the session.

Pain is an indicator of the current maximum muscle stretch. If they occur, then the limit of stretching has been reached today.

Beginners should be careful about the implementation of any new element. Start gymnastics with the simplest exercises, lingering in each of them for no more than fifteen seconds. Excessive stress on untrained muscles can cause damage to them. An important point in stretching is clothing: it should not hinder movement and prevent stretching.

Types of stretching exercises

There are several classifications of stretching. Based on the degree of load on the muscles, there are:

• soft;
• deep stretching.

In the first case, the muscles are stretched only to their usual length. In the second, the length of the stretch will increase each time, as well as the delay time in each element.

According to the method of performing exercises, stretching is divided into:

• static;
• dynamic;
• active;
• isometric;
• ballistic;
• proprioceptive neuromuscular.

Stretching static exercises designed to relax muscles. They are performed smoothly and slowly and are suitable for beginners. Dynamic stretching consists of alternating tension and relaxation of the muscles. Stretching muscles that are in a passive form is the work of active stretching. Isometric stretching involves tension, relaxation, stretching and fixation. Here, muscle stretching occurs due to counteraction.

Ballistic stretching is considered the most unsafe and is suitable only for experienced athletes. Its essence is going beyond stretching through dynamic sharp movements. Such training is shown only under the supervision of an instructor. Proprioceptive neuromuscular stretching is aimed at restoring joints after surgery and injury. It is accompanied by peripheral elements and is carried out for therapeutic purposes under the supervision of a physician.

Workout program

It is better to build a stretching exercise program for beginners as follows:

• neck stretch;
• back stretching;
• stretching exercises for arms and legs;
• stretching of the pectoral muscles;
• press stretching.

neck stretch

Neck stretching "releases" the muscles of the neck and shoulder area and allows blood to flow to the brain, so it is better to start training with it. To perform the exercises, you can stand up with your feet shoulder-width apart. You can also sit on your knees or in the lotus position. You can stretch your neck like this:

• smooth turns of the head to the right and left;
• circular movements of the head;
• holding the head in a tilt to the sides and up and down with pressing her hand.

Stretching exercises for the back

Stretching the back is our everything: flexibility, mobility, beautiful posture, a healthy spine. The following elements can be distinguished for stretching the back:

1. Stretching of the spine. We sit on the floor, spreading our legs wide. Slowly we begin to stretch our chest to the floor, so as to feel the movement of each vertebra. The goal is not to lie on the floor or reach your toes with your hands. The goal is to stretch the muscles of the spine as much as the body's capabilities allow.
2. The cat is a cow. We get on all fours and begin to alternate backbends and arches in the back. We try to use the entire spine: from the cervical to the lower back.
3. Back twists. Sit on a chair and put your feet together. Rotate the upper body so that the shoulders also rotate. It also stretches the entire spine. To maintain balance, you can hold on to a chair with your hands.
4. Leg twists. Lie down on your back and raise your legs bent at the knees up. Place your hands on the floor, palms down. We begin slow turns of the knees in different directions. At the same time, the shoulders should not come off the floor, and the knees from each other.
5. Stretching against the wall. We stand with our backs against the wall and firmly press the entire spine against it. We raise our hands up and begin to stretch them. The body should not come off the wall. Another variation of the exercise is squats, sliding your hands along the wall.

A set of exercises for legs and arms

There are many stretching exercises for arms and legs. We will select five elements for each part of the body. Let's start with the hands:

1. Hand stretch. We get on our knees and in an inclination we get the floor with outstretched hands. We move our hands as far as possible. You can practice stretching first one and then the other hand.
2. Stretch the forearms and wrists. We get on all fours, resting our hands and feet on the floor. At the same time, the fingers of the hands should “look” at the knees, and the palms should be firmly pressed to the floor. Lean back and stretch the front of the forearms.
3. Stretching biceps c. We stand straight, feet shoulder-width apart. We clasp our hands behind our backs, palms down. Without bending the body, raise straight arms up.
4. Triceps stretch. From a sitting or standing position, we put our hand behind the head, grab the elbow with the other hand and pull the working limb to the head.
5. We stretch our shoulders. We press the straight right hand to the left shoulder, helping with the left hand in the area of ​​​​the elbow of the right limb. Side change.
6. Leg stretch. We sit down with straight legs brought together. We begin to slowly bend over, trying to lay the body on its feet. At the same time, we do not bend the legs at the knees.
7. Cross twine. We get up on our feet and begin to slowly spread them to the sides. At the limit point, we linger, put our elbows on the floor and stretch the body down.
8. Stretching the muscles of the back of the thighs. From a standing position, lunge with one foot back. We bend the front leg at the knees and take it slightly forward, put our hands on the floor.
9. Stretch the inner thighs. We sit on the floor and bend our knees. The feet are pressed against each other. We place the palms on the feet, and place the elbows on the knees. Leaning the body forward, we press our elbows on our knees.
10. Quadriceps stretch. From a standing position, bend the leg at the knee, pressing the heel to the buttock. The knees should be on the same line, and the hips are brought together.

Stretching the pectoral muscles

You can stretch the pectoral muscles as follows:

1. We stand facing the doorway.
2. We take both hands on the edges of the walls at head level.
3. We lean forward, stretching the pectoral muscles as much as possible.
4. At the limit point, we fix for a few seconds.
5. We return to the starting position.

The same can be done, but with an emphasis on one hand. You can also stretch your chest like this: stand up straight, take your hands back and put your palms on your lower back. We reduce the elbow joints to each other.

Stretching exercises for the press

The following elements can be used to stretch the press:

1. Lie down on your stomach, resting your palms on the floor. Slowly we begin to bend the back, tearing off the floor first the head, then the chest and stomach.
2. We sit on a chair, bring our fingers behind our heads to the castle. We make inclinations in different directions, while the elbows should not be retracted forward. The lateral abdominal muscles are stretched.
3. We stand straight, spreading our legs shoulder-width apart. Place hands on rear surface hips. Slowly bend back, while directing the hips forward, and straining the buttocks. We bend even further, while tilting our head back, and sliding our hands down our hips.

Contraindications to exercise

Stretching is a relatively safe form of fitness that is suitable for almost anyone. But there are still a number of contraindications to classes:

1. Injuries and pathologies of the spine and joints at the acute stage of the disease.
2. Oncological diseases.
3. Recovery period after operations.
4. Previous fractures.
5. A number of diseases of the spine.
6. Impaired joint mobility.
7. Serious diseases of the cardiovascular system.
8. Acute inflammatory processes occurring in the body and accompanied by temperature.

Conclusion

Stretching exercises are one of the most effective ways to improve joint mobility, stretch muscles and tone the body. They are suitable for people of any age and any physical fitness.

Many novice athletes and even professionals consider stretching to be pampering for idlers. However, fitness instructors relentlessly insist that full-body stretching exercises are just as important. strength training and cardio. Effective proper stretching helps to avoid muscle tension, reduces recovery time and allows you not to feel like a clumsy elephant in a china shop after strength training. The usual stretching of the shoulders and arms, as well as the back and legs, restores blood and lymph circulation, allows you to freely control your body and even stimulates muscle growth. Let's figure out how to properly stretch the muscles and why such a hitch helps to set new records.

Why do beginners need stretching?

Untrained people gradually lose the plasticity of movements, they are overcome by pain in the joints, arthrosis and osteochondrosis. Wrong postures become so comfortable that a person can no longer sit and walk with a straight back. To avoid pain syndromes, increase joint flexibility and reduce the risk of salt deposits, an easy stretch for beginners for all muscle groups will help, which can be performed even at home.

In addition, the constant viewing of mobile gadgets incredibly loads the neck and leads to changes in the cervical spine. Due to prolonged daily work at the computer, the chest is compressed, there is a burning sensation in the area of ​​​​the shoulder blades, and sometimes it even becomes difficult to breathe. A person assumes that he has problems with his lungs or heart, while daily warm-up, yoga or stretching of atrophied pectoral muscles and shoulders can eliminate pain, oxygen starvation and fatigue.

In the end, an inflexible body looks awkward and people in sedentary professions have a hard time in old age. Belated stretching of the back and shoulder girdle after years of inactivity will not cure. Wouldn't it be better to start regularly performing a set of simple exercises to prevent diseases of the musculoskeletal system?!

Strength Stretching: Ligaments vs. Muscles

Weight training increases muscle tone, shortens ligaments and makes them stiff. Ignoring stretching will lead to the fact that the power potential of the muscles will exceed the elastic capabilities of the tendons and ligaments. The load on the bone apparatus will increase significantly, and all subsequent workouts will take place with a high risk of injury. Sometimes it is the stoppage of progress that forces professional athletes to change their attitude towards stretching and visit the stretching class.

An important plus of stretching is an increase in the production of the somatropin hormone, which accelerates recovery processes and muscle growth. The body gets rid of toxins faster, more oxygen and nutrients enter the tissues. There is no stagnation in training, overvoltage and spasms are eliminated.

Types of stretching

Stretching is dynamic and fast. It is performed without pauses with a gradual increase in the range and speed of movements. So, for example, football players prepare for a match: they make sharp swings with their legs to the waist, and then to the chest. This type of load is suitable only for trained pros.

Static muscle stretching is performed smoothly with a pause at the end point. You can start with springy movements without jerks to maximize the amplitude. The position is held from 10 seconds to two minutes without holding the breath. The time is chosen depending on training experience and flexibility, but most often 30-45 seconds are in the stretched position.

It will take 1-1.5 hours for an independent stretching lesson. It is easier and more effective to combine a 10-30 minute stretch with a regular workout. As a rule, they stretch from top to bottom: they start with the muscles of the neck and stretch the legs last. You need to practice stretching constantly: as soon as you stop exercising, the result will immediately begin to deteriorate.

When to stretch your muscles: before, during or after a workout?

Stretching is always done after a good joint warm-up and 7-10 minutes of cardio (running, jumping, etc.). It is best to stretch your muscles at the end of your workout. If you do this before strength training, then lifting the weights will be harder and your strength will decrease.

For example, if you stretch the back of your thigh before squats, you will be able to do a deeper squat. But if you stretch the front of the thigh, then it will be much more difficult to lift with a barbell - a strongly stretched muscle is difficult to contract. Therefore, you need to be careful when choosing stretching exercises between sets.

Safe complex for stretching the whole body

Neck muscle strain

Development of shoulder girdle flexibility

1. Put your hands behind your back and grab the other by the wrist with one hand. Bending your arms, pull your hands up and stick your chest forward for a better stretch of the anterior deltoid muscles.
2. Grasp the elbow of the right hand at the level of the solar plexus with your left hand and pull it down.
3. Grab your left hand just above the elbow with your right hand. Keep your left arm straight, press it against your chest and pull it up.

Stretching the muscles of the hands

1. Stand with your left side against the wall and stretch your left arm up. Bend it as much as possible at the elbow and lower the brush behind your back so that the palm is between the shoulder blades. Lean your left side against the wall and pull your triceps.
2. Grasp the doorway with one hand and turn your back to it. For a better stretch, lean forward a little.
3. Bring one hand behind your back from below (elbow pointing straight up), and the second - from above (elbow pointing down). Try to put your palms between your shoulder blades.

Stretching chest muscles

1. Stand at the doorway with one foot forward. Rest your forearms on the jambs and push your chest forward.
2. Standing facing the wall (as close as possible), place your straight arm outstretched to the side on the wall. Slowly turn sideways towards the wall and door frame.

Back and spine stretch

Stretching complex for abdominal muscles

1. Lying on your stomach, place your palms under your shoulders and lift your body up, leaning on straight arms. Bend at the chest and stretch up.
2. Standing straight, join your fingers in a lock over your head with your palms up and bend alternately to the right and left.

Leg stretching exercises

Stretching the muscles of the buttocks

1. Lying on your back, raise your legs bent 90 degrees at the knees. Place the ankle of the right leg on the front surface of the left thigh (slightly below the knee). Pull your right knee towards you, deepening the stretch.
2. Sit on the floor. Bend your left leg at the knee and pull your lower leg to your chest with your hands. Turn the knee to the left so that the lower leg is parallel to the floor.
3. Sitting on the floor, take back and straighten your left leg, and move your right leg forward and bend at the knee to a right angle. You can rest your palms on the floor or lean forward with an emphasis on your forearms.

Videos on YouTube, photos, lessons in gif animations will help you learn how to do stretching at home correctly. Any visual presentation of the material allows you to quickly master everything on your own in front of a mirror. Consider your capabilities, choose an adequate amplitude and do not hope to lose weight with stretching: strength and aerobic training contributes to weight loss, the rejection of fast carbohydrates and harmful trans fats.

During training, pull the muscles, not the ligaments, and be very careful with the vulnerable shoulder girdle. Do not strain your muscles, because in a relaxed state they stretch much better. Avoid severe pain and for stretching after training, choose 1-2 exercises for each muscle group from the complex. Give equal attention and equal time to each leg, arm and half of the body. To achieve good results (, increase working weight, etc.), do stretching not when the desire arises, but regularly, and preferably daily.

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Stretching - it is a human achievement that requires long-term training.

Flexibility allows you to adjust your gait, pump up your legs, and avoid muscle damage during a fall or injury. Twine will help to cope with muscle stretching best of all.

Let's talk about how to quickly sit on the twine at home, while not damaging muscle tissue.

Why sit on the twine?

For many, stretching is not a priority, but in vain. After all, the ability to sit on a twine is an indicator of the high elasticity of tissues. Answering why this is necessary, here are the main arguments:

• Posture improves. Flexibility is a direct path to good posture and smooth movement, as stretching strengthens the spine. An additional plus is the reduction of back pain during exercise.
• Endurance develops . Since one desire to sit on a twine is not enough, then during training endurance, perseverance, the ability not to give up, self-control are “brought up”.
• Joints are strengthened . Their mobility becomes higher. Such classes are recommended for women who are planning their subsequent pregnancy, since the birth process in women with a good stretch is much easier.
• Vs steps as a prevention of varicose veins. When exercising, blood circulation improves, which at times reduces the risk of developing varicose veins and congestion.
• Self-esteem rises. Having set such a sports goal as splits, many, having achieved it, look at the world a little differently, as their self-esteem increases significantly.

Experts say that classes that allow you to sit on the twine normalize menstrual cycle, are the prevention of scoliosis, improve blood circulation in the pelvis.

How to properly sit on the twine?

The real time for which you can stretch the muscles without harm and damage can be called month, but subject to moderate daily exercise. Below we have collected several sets of exercises that will help you get a good stretch in the shortest reasonable time.

What exercises should be done to stretch the muscles of the legs and how often?

So, as mentioned above, training includes two types of exercises that should be given the same amount of time:

1. Dynamic are movements that are repeated. When they are carried out, the movements are performed a certain number of times.
2. Static - movements are not carried out here, parts of the body are motionless, but the position causes the muscles to stretch.

To achieve the goal, the frequency of exercise can be daily or at least 4 times a week.

How to painlessly sit on a twine in a month: a set of stretching exercises

The set of exercises below is aimed at stretching the muscles and will help you sit on both the longitudinal and transverse twine. Initially, warm up and warm up the muscles, only then proceed to the main lesson. In each statistical pose, initially linger for 30 seconds, gradually, with subsequent training, bringing the time to 3-5 minutes. All exercises, both static and dynamic, are first performed on one leg, then on the other, this will help to evenly stretch the muscles on both legs.

Exercise #1


Sit on your heels with your back straight. Bend forward with your whole body, stretch as much as possible, trying not to tear your buttocks off your heels. Lock in this stretch for a few seconds. Return to starting position. You need to repeat these steps 10-20 times.

Exercise number 2.


Sitting on your heels, spread them apart, buttocks should be between them. Spread your feet in different directions to the maximum possible width. Each time the breeding radius will be more and more. When performing the exercise, watch your back, it should be even.

Exercise number 3.


From a standing position, lunge forward with your foot forward. At the same time, smoothly transfer the weight to the front leg, stretching the back leg to the maximum. Perform the exercise 5 times for each leg.

Exercise number 4.


To make side lunges, for this you need to sink as deep as possible, spreading your legs as far as possible to the sides. Shift your weight onto one leg, fully align the other. Lock in and "spring" for a few seconds. Slowly change position, transferring weight to a straight leg, bending it at the knee.

Exercise number 5.


Sit on the floor, legs and back straight, socks on. Grasp your feet with your hands and tilt the body forward, while not bending your knees. Maintain this position for as long as possible. Return to sitting position. To produce such slopes in 5-10 approaches.

Exercise number 6.


In a sitting position, grab one foot with your hand, the second remains flat. Straighten the captured leg, lifting it up to the maximum extension of the knee. Hold at maximum straightening up to 30-60 seconds. Perform the same actions with the second leg. 5-10 approaches will be enough. The back should be straight when performed.

Exercise number 7.


Sitting straight, place the foot of one leg on the thigh of the other. The bottom leg should be straight. With your hand, reach to the tips of the toes of the outstretched leg, while the tension should come from the chest, and not from the head. Lock in this position until obvious discomfort appears. Change legs and do the exercise for 5-10 more sets.

Exercise number 8.

From a sitting position on the floor with straight legs, bend one leg at the knee, transferring it over the other, fixing the foot on the floor on the outside of the thigh. Reach forward, clasping the foot of the outstretched leg with your hands. Having reached the maximum tension, fix the position for up to a minute. Change legs and repeat the steps. Perform in 5-10 approaches.

Exercise number 9.


Sitting on the floor, connect the feet together, while trying to lower your knees to the floor. Performing the exercise for the first time, you can help yourself to lay your knees on the floor with your hands. With a straight back, try to touch your feet with your forehead, fix for a few seconds and return to the starting position. It is necessary to produce such tension in 10-15 approaches.

Exercise number 10.


In a sitting position, stretch one leg forward, bend the other back. The foot of the back foot should be near the outside of the thigh. Tilt the body with a straight back forward to a straight leg, while helping yourself with your hands, holding the foot. Stretching to the maximum, return the body to its place and tilt it to the center, trying to reach the floor with your forehead. You need to make such movements in 10-15 approaches.

How to effectively and correctly sit on 3 splits: a training program

Can everyone sit on the twine?

Stretching workouts have no age restrictions, so everyone can try to sit on the twine. Another question is how quickly it will turn out, because in addition to the innate "ductility", the physique, gender and age of the person who is training should be taken into account.

The younger the person, the less time he needs to master the twine, and the exercises will be easier. It should also be noted that it is easier for women to stretch, since men are physiologically less flexible.

Twine also has contraindications. It is undesirable to seat children under 5 years old on it, as their muscles and tendons are still very weak. It is not recommended to conduct classes if you have the following diseases:

• Hypertension (high blood pressure).
• Cracks, fractures, bruises in the hip area.
• Musculoskeletal disorders.
• Spinal injuries.

Why can't you sit on the twine?

It is noted that more than 80% of those who are “on fire” to sit on the twine stop halfway, without achieving results. Therefore, having decided to stretch, do not give up regular classes, and if you can’t sit on the twine, then look at possible reasons below, you might be doing something wrong.

• Impatience. One of the main "enemies" for stretch marks. It happens that after spending several weeks on training and not getting the desired effect, a person is disappointed and leaves training.
• Lack of proper technique. In order to achieve your goal, you need not only to engage in daily training, you must perform the exercises correctly. If you don't notice positive result after 2-3 weeks of classes, it is better to resort to the help of a trainer.
• Presence of injury. Injured with stretch marks that are performed incorrectly, about 35-40%. Such activities lead to disastrous consequences.

Video from Laysan Utyasheva: how to sit on the twine?

If you decide to sit on the twine, then confidently go to your goal. Don't let small failures scare you, because stretching is not only beautiful, but also brings health benefits.