Origin of the term stretching"has English roots. This is a special kind of aerobics, where all attention is focused on elasticity and flexibility of the body, stretching the muscles. This type of exercise is suitable for people of any age and does not depend on the degree of preliminary preparation of a person. Classes can be completely independent, or they can be an additional load to the main system of aerobics or fitness exercises.

Regardless of age or body flexibility, such exercises are suitable for everyone. The best result is achieved only if they are performed daily.

First of all, you need to understand what you want to get from these classes:

• Stimulate blood circulation, lymph circulation;
• relieve pain caused by tension of the nervous system and stress;
• slow down the aging of the body;
• maintain the elasticity of the muscle mass of the body;
• reduce mental stress.

It is worth understanding what this type of aerobics is, what its benefits are, why they do stretching, what results a person can expect if they perform exercises regularly.

From all of the above, it becomes clear that stretching is a complex for stretching and flexibility of the body. Trainings are spontaneous, as a separate full-fledged complex, and additional, as an addition to the developed exercises. Relatively speaking, each of us, who at least once tried to sit on the twine, was engaged in stretching. An important element of this type of exercise is stretching the muscles of the legs.

In addition to the fact that this kind of aerobics helps an excellent workout for the muscles of the back, arms, neck, and in general the upper body. Constant stretching exercises help the joints and muscles on the body not to lose mobility, and, importantly, slow down their aging process.

Stretching classes are included in the training complex for professional athletes and are used as an independent type of therapeutic and health-improving gymnastics. This kind of discipline makes it possible to alternately relax and tighten muscle tissues, and this helps the quick processes of relieving tension in the body and restores lost strength, helps to relax and tone the body.

It is also an important fact that the type of aerobics in question provides all women with the opportunity to be slim and beautiful. With regular workouts in the gym, at some point, you will notice that all the excess body fat is almost gone, and the size of the muscle mass has increased. The relief of the muscles creates a visual impression that the body has become larger. An additional benefit of stretching is the fact that the muscles do not grow in breadth, despite their regular stretching. The result of constant exercises is a magnificent figure - a beautiful body, charming curves, an ideal waist.

The Benefits of Exercise

A set of training for flexibility and stretching will give a person:

• improved self-esteem, good mood, a sense of comfort and inner satisfaction;
• will help eliminate pain, tension at different points based on the elimination of muscle and nerve blocks;
• activates the cardiovascular system. The work of peripheral veins and arteries is important, since this is what helps to eliminate chronic ailments and prevent such problems as thrombosis, atherosclerosis, etc.;
• will return the body's natural flexibility and help rejuvenate the body;
• harmony, will always be majestic and direct;
• classes help to work out all muscle groups, including those that are not involved during visits to the gym.

Stretching classes will be appropriate at any time of the day, including between strength training. In just one month, a person notices the manifestation of the hidden capabilities of his own body. For example, you can easily and simply sit in the lotus position, or put your head on your knees. There are no limits to the improvement of abilities, so with the passage of time and regular exercise, the amazing secrets of yogis can become available to you.

Nuances and specifics

There are several varieties of stretching, so it’s easy to choose the one that is right for you, depending on your preferences and complexity.

Power gymnastics- stretching and muscle strength exercises. Such classes are great for those who have dealt with systematic stretching.

Aerostretching– stretching and elasticity classes based on canvases in the air. Exercises are not suitable for beginners, as there is a high risk of damage and injury. This type of stretching is suitable for those who already have basic training after classical aerobics.

Beginners should be careful, work gradually. It is unacceptable to demand maximum results from the body in a short period of time, since large loads can greatly harm the muscles of the body. Beginners, as a rule, begin their work with simple exercises, maintaining each of them no more than 15-20 seconds.

Basic rules for beginners:

• Properly set breathing. You can not delay or accelerate inhalations or exhalations. Throughout the complex, you need to breathe rhythmically and measuredly. You can breathe deeply during a break between racks;
• stretching workouts are practiced after aerobics, gymnastics, physical activity. This is what provides the required blood flow to the muscle mass and increases their elasticity;
• after exercise, you need to relax your muscles, do not take on hard work, exclude strength exercises, since you can earn an overstrain of the body;
• stretching of the body occurs to a certain point - pain impulses are an indicator of a sufficient degree of load. The appearance of pain indicates that a person has reached his maximum limit of muscle stretching.

Minor pain should not be scary. There is a concept of "pleasant" pain impulses in the muscles, and "dangerous" symptoms that indicate the risk of injury or its presence. A person quickly learns to distinguish one from the other after he begins training.

A set of exercises

Training sessions are held in several stages:

1. The obligatory phase is power manipulation or warm-up: in this way, a person warms up his muscles in order to avoid damage.
2. The system of exercises for body flexibility -, inclinations, etc.
3. A set of stretching exercises that are best done with a partner.
4. Muscle relaxation exercises.

The effectiveness of the exercises becomes apparent after a few workouts. Each time the body acquires a greater degree of plasticity. Over time, the complex can be expanded, exercises for ballet stretching can be introduced - this will make it possible to achieve more significant progress. Classes can be held with music. Musical accompaniment is an individual choice of a person. Everything fits: light pop, relaxing ambient, jazz and more. Now there are a number of web sites where all kinds of melodies for fitness, gymnastics, aerobics are posted.

Simple exercises for flexibility and stretching of the body:

The main thing is to alternately relax and statically strain the stretched muscles of the body. At the very beginning of the course, it is preferable to work with an experienced trainer in the field of stretching aerobics.

Contraindications

It is not recommended to engage in training for people who have injuries, pathological problems with the spine or joints, especially during periods of exacerbations. Also, do not do exercises for those who have serious diseases of the cardiovascular system, thrombosis, hernia, arthritis, osteoporosis. Do not train with fever, flu, symptoms of any inflammatory processes or infectious diseases.

Stretching- is one of the most important parts of training. Having elastic and well-stretched muscles, you will be able to move easily, and any physical activity will give you great pleasure. As the saying goes: "Where flexibility ends, old age begins."

Content

What is stretching

The action itself is stretching and lengthening your body and limbs. This allows you to gain and maintain the necessary level of flexibility, on which the mobility of both the body as a whole and one or another joint individually depends. The stretch program at its core is flexibility training.Here are some examples: hamstring and calf stretch, triceps stretch, and.Flexibility training is widely used to improve overall joint mobility. The purpose of stretching is precisely to improve mobility by keeping the joints in good shape. Research has shown that regular stretching significantly improves joint flexibility. However, it should be noted that inadequate or improper stretching can cause ligament injury. There is a special concept of "functional range of motion", which involves the development of flexibility sufficient for a particular sport (or a particular exercise) and without compromising the joints and ligaments.Stretching can be practiced regardless of age, gender or the degree of flexibility of your body. Stretching exercises should be included in your daily training program, whether you train every day or once a week. There are many simple exercises you can do while watching TV, working on your computer, or getting ready for bed.

Sit on the floor with your legs straight in front of you. Bend the right leg at the knee and rest the right foot on the inner surface of the left thigh as close to the pelvis as possible. Place your palms on the floor on both sides of the left leg. Bend down towards your left leg as low as possible until you feel a slight pain from the stretch. Try not to bend your left leg at the knee. Bending down, try to reach the left foot.

Lie on the floor, stretch your arms along the body, lift your chin up. Lift your right leg up and grab it from behind. Hold it in this position for about 30 seconds. Gently pull the leg to the chest alternately forward and backward 50 times. Repeat the same with the second leg 50 times. At the same time, do not tear your head off the floor, your chin looks at the ceiling.

While inhaling, grabbing your legs with both hands, slowly raise your head towards your leg. Stay in this position for 1-2 breaths and exhale, and as you exhale, lower your head to the floor, relax and lower your leg. Repeat exercise 2-3 times, changing legs.

Get into Head Down Dog Pose. stretch your back well. Take a step forward with your right foot so that the foot is between the palms. Stretch your left leg. Then turn your body to the right and raise your right hand up. Stay in this position. Feel the stretch in your arms and obliques. Slowly return to the starting position by doing the exercise in reverse order. And repeat for the left side. Do 6 times for each.

Butterfly exercise is a type of stretching of the muscles of the groin and legs. To do this, sit on the floor, connect the legs of the foot to the foot and grab your toes with your hands. Perform "breeding" of the legs to the floor resting your elbows on your legs. This exercise is considered the easiest to stretch the groin muscles.

Take a seated position. Straighten your back. Stretch your legs forward. Tilt your body forward and stretch your palms towards your toes. Reaching for your socks, linger in this position for a few seconds. Take a starting position. Raise your right leg as high as you can and grab onto it with your hands. Stretch in such a way that tension is felt in the muscles of the back and hamstrings. Do the same with the left leg. When performing the exercise, you should not feel pain.

In a previous article, scoliosis exercises were considered.

• Never stretch before strength training. No matter how intense your warm-up is, it is not enough for deep “warming up” of the ligaments. "Cold" ligaments are always rigid and inelastic. Stretching such ligaments means going straight to injury. Imagine a toffee: if you just took it out of the refrigerator, then when you try to bend or stretch it, it will break. But warm it up, and the toffee will become like plasticine.
• The most vulnerable are the small muscles. That is why first you need to stretch large muscle groups- Chest, back, hips. This will also increase blood flow to the small muscles.
• Dosage. You should feel a pleasant stretch in your muscles. Do not reach the pain threshold!
• Pace. Make smooth transitions. Slowly move from stretching one muscle group to another.
• During the warm-up, stretching exercises should be done dynamically, reaching the maximum stretch several times and immediately returning back. Stretching after training, on the contrary, should be done statically. Stay in the maximum stretch position for 15 to 90 seconds. One stretch per muscle group is enough.
• Don't hold your breath! Instead, breathe deeply. Deep breathing promotes muscle relaxation, and this helps stretching.

Video

Stretching for legs

Leg stretch

The previous article covered:

Stretching the body maintains the flexibility of the joints, helps to relax the muscles, develops coordination, accuracy and range of motion, and prevents injuries. With regular stretching exercises, you can better feel and control the body.

How to stretch properly

When drawing up a training program, it is necessary to take into account the degree of flexibility, the individual characteristics of the muscles. The basis of success is regular home workouts, relaxed, thoughtful and slow performance of each exercise. The body needs to be given some time to adapt to even minor physical exertion - no one managed to learn to sit on in one day.

By regularly reducing muscle tension, it is possible to gradually increase the range of motion. The desire to quickly and by all means develop flexibility can lead to rupture of a ligament or muscle. Properly performed stretching exercises should be enjoyable.

Stretching can be done not only at home, but also on the street - waiting for the bus, on the beach, while walking in the park, at work in the office. It is important to do the exercises in a relaxed state, slowly, concentrating on the muscles and joints.

Many beginners build a program of stretching and flexibility exercises by doing jerky exercises or to the point of pain in the muscles. This approach can do more harm than good.

When muscle fibers are overstretched during a snatch, they contract reflexively to prevent injury. As a result, the muscles that need to be stretched become even more tense instead of relaxing.

Some of the fibers break, causing pain and scar tissue, causing the muscles to lose elasticity. Therefore, when performing exercises for flexibility and stretching, you need to immediately respond to painful sensations. Their appearance is a sure sign that the sport movement is performed incorrectly.

The best way to stretch the body and muscles is to start exercising before a slight tension appears. In this position, you need to linger for 10-15 seconds, try to relax. The feeling of tension should disappear. Otherwise, you need to reduce the amplitude, eliminating severe discomfort. It is important to learn to feel the stretch and not feel pain at the same time.

When the muscle tissues are prepared, smoothly and without jerking move on to the next phase of the exercise, increasing the stretch until a feeling of moderate tension appears. After 10-15 seconds, it should also decrease. If, on the contrary, the tension has increased, it is necessary to reduce the stretching position.

To control the relaxation of the body, it is important to constantly breathe. Inhalations and exhalations should be slow, rhythmic. If it is difficult to breathe in one or another position, it means that the body has not relaxed properly.

Not bad before stretching, warm up the muscles with the simplest exercises - walking, running in place, various physical movements of the torso, arms, legs.

Home stretching of the back, shoulders, arms

To relieve tension in the upper body - an indispensable companion of stress - simple exercises to stretch the muscles will help:

1. Get on your knees, stretch forward both hands. Keeping your palms on the floor, reach back to stretch the muscles along the sides of the body and up to the elbows. Maintain a relaxed state for 10-15 seconds.
2. Kneeling position, palms on the floor, fingers turned towards the knees. Without lifting your palms from the floor, stretch back. The exercise relieves tension and stretches the muscles of the forearms.
3. Connect the palms of vertically straightened hands so that the thumbs look forward. While inhaling, stretch up, bend your back a little back for 10 seconds.
4. In a sitting or standing position, place the palm of your right hand on your left shoulder. Push the right elbow with the left palm in the direction of the left shoulder. Hold the position for 10 seconds. Change hands.
5. To stretch the shoulders and triceps, raise the bent arms up, forearms crossed behind the back of the head. With the palm of the left hand, pull the right elbow in the direction of the left shoulder blade for 10 seconds. Relax, breathe. Repeat for the other side.
6. In a standing position above your head, clasp your forearms. Holding the right elbow with the left hand, tilt the torso to the left, linger for 10 seconds. Lean to the right in the same way.
7. A difficult shoulder stretch. One arm is bent and raised up, the other arm is lowered and also bent. Try to clasp your fingers behind your back for 15 seconds. Change hands.
8. Interlock your fingers, stretch your arms at shoulder level, turn them palms forward to stretch the muscles of the shoulders, forearms, wrists, hands.
9. Straighten your arms vertically up, the hands are locked into the castle. Move your palms back slightly to relax your shoulders.
10. In turn, raise and lower your shoulders, lingering in the upper position for 3-5 seconds. Lowering the shoulder, tilt the head to the opposite shoulder.
11. Close your palms behind your back. Turn the straightened arms, moving the elbows towards each other. Hold the position for 10 seconds.
12. Starting position as in the previous exercise. Raise your palms up to stretch your chest muscles.
13. To relax the muscles after a long sitting in a sitting position, stand up, palms on the lower back. Take your elbows back a little and bend at the torso for 10 seconds.

Leg stretching exercises

With age, in the absence of regular loads, the muscles of the lower leg, arches of the feet, and ankle joints weaken. Even minor loads cause them a strong overvoltage. In addition, some beginners tend to stretch their tendons and muscles in order to quickly learn how to sit on a split.

Start your leg flexibility training with stretching exercises:

1. Sit on your heels, torso upright. It is important to feel how the muscles of the thighs and ankle joints are stretched. Remaining in a sitting position, place the right foot at the level of the left knee, the right knee in the armpit area. Lift the right heel off the floor and, helping with pressure on the knee, stretch the Achilles tendon.
2. Stretch your left leg back, knee on the floor. The right thigh is in contact with the body, which is slightly tilted forward, the projection of the knee coincides with the heel. on the floor to help maintain balance. Lower the pelvis down to stretch the muscles of the left thigh. Repeat for the other leg.
3. The starting position is the same, but the left leg is almost straightened, only the fingers are on the floor. Lower the pelvis down. To complicate the exercise, bend your arms, as during push-ups, so that the right knee is outside the forearm. Repeat for the other side.
4. Stretch your left leg back, knee on the floor. The torso is in a vertical position, the lower leg of the right leg is perpendicular to the floor, the palms are on the right knee. Straighten your arms, at the same time lower your pelvis. Repeat for the left side.
5. Perform the previous exercise, but the leg set back is almost straightened and the knee does not touch the floor. This sport movement develops the flexibility of the pelvis and hips.

Twine stretching exercises

This skill is not very in demand in everyday life. In addition, the ability to sit in a twine requires a fairly developed flexibility. Before exercising, it is necessary to properly warm up the muscles. The development of stretching for twine requires diligent training, during which it is imperative to relax so as not to cause injury.

Cross twine. Extended left leg behind, knee on the floor. The torso is slightly tilted forward, the projection of the right knee coincides with the heel. Fingers on the floor to help maintain balance.

Slowly push the foot forward until there is tension in the groin area. Lower the pelvis down, hold the position for 10-15 seconds. Move the foot a little forward, resting on the heel. Lower the pelvis even lower, the back is straight. Repeat for the other side.

Longitudinal twine. Palms on the floor, torso parallel to the floor. Spread straightened legs, feel the inner side of the thighs. Slightly lower the pelvis down, holding the stretch for 10-15 seconds.

With increasing fitness, lower yourself down, leaving your heels on the floor and pointing your feet up to unload the knee ligaments.

Alternatively, you can sit on the floor with your legs wide apart and use your hands to tilt your torso forward, stretching your inner thighs.

To keep your body young and beautiful for a long time, you need to constantly work on yourself by doing physical exercises.

We bring to your attention exercises for stretching all muscle groups. Each muscle stretching exercise is designed for a specific area of ​​your body.

A set of stretching exercises will help you learn how to stretch properly. If you perform stretching exercises systematically, within a month you will feel the result.

What are the benefits of stretching exercises?

Firstly, muscle stretching exercises will help keep your muscles in good shape, which means you won’t have to worry about the occurrence of many diseases, such as a hernia, displaced discs, etc.

Secondly, your posture will always be beautiful. For women, this is especially important.

Thirdly, simple muscle stretching exercises can replace long workouts in the gym, because they do not require special conditions and a lot of time to complete.

Stretching the muscles helps maintain the flexibility and mobility of the joints, which means that you are not afraid of the load.

A set of exercises in pictures is the creation of a well-known yoga expert Vika Timon, who decided to teach everyone how to properly stretch different muscle groups.

Right now you will be able to see how to properly stretch the rectus abdominis, external oblique muscles, internal thigh muscles, stretching the buttocks, lower legs, feet, see how to train the muscles of the thighs and back, forearms, lateral, anterior and suboccipital muscles of the neck, etc. d.

In a word, carefully review the exercises for stretching all muscle groups and be sure to try stretching at home.

How to do stretching: exercises for stretching all muscles

1. Stretching the rectus abdominis and external oblique muscles. 2. Stretching the inner thigh muscles.











25. We do a lateral stretch of the external oblique muscles. 26. Exercises for stretching the gluteal and external oblique muscles in the supine position.

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A set of exercises for stretching muscles

Stretching

Stretching is a training technique that allows you to make the muscles more elastic and the body more flexible. The literal translation of the word "stretching" is stretching. But the technique got its English name due to the fact that it is practiced separately from fitness and athleticism, in order to improve the body and make it more flexible. Stretching is especially popular among middle-aged and elderly people. If you believe the statistics, people who, after the age of 35, began to engage in fitness and stretching, by the age of 70 look better and have a higher level of flexibility than "passive" individuals.

There are several types of stretching - static, ballistic and proprioceptive muscle facilitation (PPMF). Static stretching is the usual stretching of a muscle while holding the torso for some time in a stretched position. In ballistic stretching, the muscle is stretched through short jerky movements. PPMO is a complicated version of ballistic stretching; in this case, the partner helps to achieve greater stretching - by means of soft short pressure on the working part of the body.

A set of exercises for stretching the legs

The stretching program provides three types of exercises for stretching the muscles of the legs: exercises for stretching the quadriceps (front muscles of the thighs), for stretching the biceps of the thighs (back muscles of the thighs) and exercises for stretching the calf muscles. The legs have, in addition to the front and rear muscles of the thighs and calves, many more muscles, but it does not make sense to stretch them additionally - since they are all involved in the above exercises.

Quadriceps stretch

Lie on your right side. Bend your left leg at the knee, and, clasping the foot with your hand, pull it behind your back, stretching the front thigh muscle as much as possible. Repeat the same exercise for the other leg.

Stretching the hamstrings

Lie on your back, bend your knees. With the help of your hands, pull your legs towards you, without lifting your back from the floor.

Stretching the calf muscles

Stand a step away from the wall. Take a step forward with one foot, resting its toe on the wall. Pressing your whole body against the wall, do not tear off the heel of the “working” leg. Every day, gradually increase the width of the step.

Back stretching exercises

The back is the muscles of the lower back and the latissimus dorsi, plus many small muscles connected to them. By doing exercises to stretch the main muscles of the back, you are doing prevention for everyone else.

Stretching exercises for the long muscles of the back (lumbar muscles)

Get down on your knees. In this case, your pelvis should be placed on the heels or between them. Leaning forward, stretch your arms as much as possible. As soon as you feel that the palms have reached the maximum point, continue to lean - until you feel the peak of the stretch in the lower back.

Exercise for stretching the latissimus dorsi

Standing a step away from the door frame, bend over and grasp the door frame with your right hand. Place your left hand over it. Pull the torso back, stretching the right latissimus dorsi. Repeat the same exercise for the other side.

Shoulder stretching exercises

There are three exercises to fully stretch your shoulders. And it's better to do all three at once. Each exercise involves certain heads of the deltoid muscles, as well as the muscles associated with the shoulder joints - the rhomboid and the muscles that rotate the scapula.

1. Straighten your arm to the level of parallel with the floor. Grasp the elbow of the outstretched arm with the other hand, and pull it to the opposite shoulder. Repeat the same exercise for the other shoulder.

2. Raising one arm up, bend it at the elbow, and try to reach it with the other hand, only from below. Then repeat the exercise, changing the position of the hands.

3. Rest the back of your hand on the lower back, with the other hand, grab your elbow or a little higher. Stretch your arm forward until you feel a stretch in your shoulder. Repeat the exercise for the other shoulder.

Stretching the muscles of the hands

By doing stretching exercises for the biceps and triceps, you are doing prevention for the elbow joints, traction tendons and carpal joints.

Triceps stretch

With your arm up, bend it over your head and grab her elbow with your other hand. Gently pull the “working hand down to the side. A similar exercise is for the other hand.

Biceps Stretch

Grab the door frame. In this case, your thumb should “look” down, and your hand should be parallel to the floor. Then turn around so that your gaze is in the opposite direction from the "working" hand. Standing in this position, turn the shoulder section of the arm up - until you feel a stretch in the biceps. Repeat the same exercise for the other hand.

Breast stretch

Standing at the door jamb, rest your hands on it - so that the shoulder sections of the hands are parallel to the floor. Press into the joint, stretching the pectoral muscles as much as possible.

neck stretch

Neck stretching is useful not only for the prevention of diseases of the cervical muscles and joints. It is useful for relieving fatigue after a long mental labor, as well as for relaxing the nerves after exhausting athletic training. Three simple exercises, performed after work or training, will help you maintain your vision, recover faster and protect your neck muscles from microtrauma.

In a standing position, tilt your head down until your chin touches your chest, then take the starting position and tilt your head back; 10 - 15 repetitions. After resting for 30 seconds, tilt your head to the left as much as possible, then slowly return to the starting position, and tilt your head to the maximum right; 8 - 10 repetitions in each direction. After a short interval, gently turn your head counterclockwise, then in the opposite direction.

The above complex is stretching exercises for beginners. For those who just want to keep their muscles and joints in the right tone, such stretching is enough. But it is necessary to remember the conditions, non-observance of which can harm. Before performing the "stretching" complex, it is necessary to perform a light fitness complex. Either do one easy set of squats, push-ups, and pull-ups at once, or do a low-intensity athletic exercise before each exercise. For example, before stretching the muscles of the legs, squat, and before stretching the biceps, shake the biceps with the lightest weight.

Bodybuilding and fitness enthusiasts should know that stretching should be performed either immediately after the end of the workout, or no earlier than a day after it. If you perform stretching earlier than a day after the training, this will only increase the damage, and can lead to microtrauma and joint problems.

Stretching and flexibility exercises

The complex presented below includes exercises, due to which you can make the body more flexible. In order for the body to become more flexible, a simple complex to relieve fatigue or muscle tension is not enough. We need more dynamic movements, performed by our own efforts, or with the help of a partner.

Stretching the pectoral muscles

Stand in the doorway. Rest your forearms on the door jamb so that the shoulder sections of the arms are in the same line. Make several stretching movements, pushing your chest into the doorway. Then ask a partner to put pressure on your back and hold your torso at the point of maximum chest stretch. Perform 3 such holds. Do a light set of push-ups before stretching.

Back stretching exercise

Sitting on your heels, lean forward as far as possible, placing your outstretched arms in front of you. At the bottom point, linger, and with a slight jerky movement, bend even more in the lower back. 8 - 10 repetitions. Before this exercise, perform an approach of bending in a standing position, or hyperextensions.

When you get bored and it becomes quite simple exercise for stretching the long muscles of the back, complicate it. Perform a similar exercise, but not sitting on your heels, but sitting on the floor with straightened legs.

Stretching exercise for hamstrings

Stand straight, feet together. Lean forward, trying to reach the floor with your fingers. Make 6 - 8 measured slopes. Then straighten up, inhale and exhale deeply, and proceed to the ballistic stretch of the hamstrings. Bend as low as possible due to jerky movements, touching the floor with your fingers, and linger in the lower position for as long as possible. 5 - 6 repetitions. Do a squat set before stretching. If you have tight joints in your legs and lower back, do the stretching exercise for the back muscles of the legs from the first complex after squats.

If you have sufficient flexibility, and getting your fingers to the floor is not at all a problem for you, you better prefer another exercise - stretching the hamstrings against the wall. Standing against the wall, lift your leg. Ask a partner to help you stretch your hamstrings as much as possible. 3 - 4 exercises for each leg. Before such an exercise, in any case, you need a warm-up and preliminary stretching in a gentle mode.

Quadriceps stretch exercise

Standing straight, bend your right leg at the knee, grab her foot with your right hand. Pull the foot up to a full stretch in the anterior thigh muscle. Do 2-3 exercises for each leg. Then do the same exercise, but in ballistic mode. Do 5 reps for each leg. If you are doing this exercise after the previous one, no preliminary warm-up is needed. If you are doing this as your first exercise for any reason, do an easy set of squats. Then do the quad stretch from the first set.

Stretching exercise for the calf muscles

Complete as many calf raises as you can while standing on a stand. Then rest for 1-2 minutes. Perform the donkey exercise (rising on toes in an incline (torso parallel to the floor), standing on the bar), but do not do the maximum number of repetitions. Do 5 to 6 reps, then stretch your calves as much as possible, and linger at this point. Do 3 sets.

Exercise for the development of flexibility of the arms and shoulders

Place a chair with a back in front of you. The back of the chair should be facing you. The chair should be at such a distance from you that you can bend over and place your palms on it. Bend over, rest your palms on the back of the chair, and continue to “press in”. Make 5 jerky movements without taking your hands off the back of the chair and without changing the position of the back.

At each workout, try to increase the delay time at the bottom point. When you can easily hold the maximum stretch for 10 seconds, change the complex a little. Remove the hamstring exercise and donkey, but include the metronome exercise. And do it after your quadriceps stretch.

Exercise "Metronome"

Standing straight, feet shoulder-width apart, lean to the right side, touching the leg of the same name with your hand. Make 8 measured movements, then wrap your hand around your leg at the lowest point that you can reach. Hold this position for 5 seconds. Do 5 sets for each side.