Stretching exercises for beginners: tips and rules
It's just impossible to go in for sports andignore the stretching. In this case, you will never become a perfectly trained person. If you are new to the sport, then you need to do stretching exercises for beginners.
Training must begin withwarming up the muscles. So first make twenty sit-ups or jump on the rope. If possible, you can work out on the simulator. A treadmill or an exercise bike - it does not matter, the main thing is for the muscles to warm up well. Now you can start stretching exercises for beginners.
Rules of stretching
It should be noted that the training should take placepainless. Therefore, to avoid undesirable injuries, you should know how to properly perform the exercises. First, as already noted, you should give some time to warm up the muscles. To achieve the desired effect, it is necessary to smoothly stretch the muscles, very slowly, without hurrying. For each exercise should be allocated at least one minute. Keep your posture straight, avoid positions that can cause back injury.
Do not forget about the right breathing, breathecalmly and smoothly. Inhale through the nose and breathe out with your mouth. And most importantly: stretching exercises for beginners must be done daily, since from single training you will not get the desired effect.
Now you can go directly toexercises. Put your feet on the width of the shoulders and bend forward, trying to reach the socks and not tearing off the feet from the floor. Further, being in the same position (legs on the width of the shoulders), take one back and bend at the knee. Press the foot against the buttocks with both hands. All exercises must be performed symmetrically on both legs and hands.
How to make a stretching leg correctly
To prevent muscle imbalances and problemswith a bearing it is necessary to be able to determine and control the load on the muscles. Developing flexibility, be guided by the sensations, and not by how much you will manage to be stretched. Remember that stretching exercises for beginners require time and attention. So, for stretching the legs, sit on the floor and move your legs to the sides to the maximum possible width. Try to reach for the socks and pull them toward you. In this case, the back must be straight. Further bend your arms at the elbow and stretch forward them as far as possible. Adopt the standing position, the legs are shoulder-width apart, the knees are turned outward. Now try to sit in this position as low as possible.
Carrying out the right set of training foryou will make your muscles flexible and supple. Do not try to perform a whole series of exercises on flexibility in one day. It is better to develop the most suitable training for you and do it every two days with a moderate number of repetitions. This approach to training does not require you much time and effort. But, as already mentioned, training should be regular, otherwise you will not get the expected results.