Every modern woman dreams of being graceful, plastic. It is not only beautiful, but also good for health. In order for the wish to come true, it is not necessary to sign up with the instructor, spend time and money. You can make your body flexible at home. Consider effective stretching exercises for beginners.
What do you need?
Before starting classes, you need to prepare the space. Choose a spacious and ventilated room in the house. Decide on the training form. It should be made of soft, stretch material so as not to restrict movement. Most stretching and flexibility exercises are done on the floor, so get a mat. For mood, you can include rhythmic music.
Warm up
If the space is equipped, classes can begin. First you need to warm up your body. This will protect you from sprains and injuries. To do this, you can use standard warm-up elements or exercises to stretch the whole body for beginners. Stick to the following algorithm.
- Rub the body: limbs and back.
- Grasp the back of your head with your hands and pull your head down, left and right. Knead your shoulders.
- Perform the deepest inclinations for you to the right and left, forward and backward.
- Climb on your socks, and then roll and pull them over you.
- In preparation for exercises for twine stretching, jumping, rolling from foot to foot, and rhythmic lunges are perfect. They will accelerate blood, make muscles softer and more obedient.
- Lie on your back and alternately pull to the chest, either the right or left knee.
- From the same lying position, make twists, throwing the right leg to the left, left - to the right.
After the active phase of the warm-up, you can move on to calmer elements.
Exercise 1
Sit on the floor, legs straighten, stretch forward. The distance between the feet for beginners should be no more than a meter. As you exhale, stretch your palms first to the right, then to the left foot and, finally, to the middle. For starters, you can keep your back rounded. But in the future you need to try to touch the floor with your chest. You can also gradually increase the distance between the feet.
Exercise 2
Remaining sitting on the floor, bend one leg. As you exhale, lean toward the foot in front. Watch your body. Feel your muscles stretch. Then change the position of the legs. Just do not be zealous! Let the ligaments gradually get used to stretching. Otherwise, the sensations after training will be painful, it will take more time to recover.
Exercise 3
Now you need to stretch your back muscles well. To do this, sit on the floor. Pull your legs to your chest. Wrap them in your arms. Round your back. Take a stable position. Lean back as you exhale. Ride a little on your back, like a "tumbler." And return to the original. Do three approaches.
Exercise 4
Get on all fours. The hips and arms are perpendicular to the floor. As you inhale, bend in the back, throwing your head back. On the exhale, on the contrary, round the spine. Lower your head while doing this. Try to perform the element as relaxed as possible. Breathe calmly, bend smoothly, without jerking. This flexibility exercise resembles the movement of a good and an evil cat. Repeat it 10 times.
Exercise 5
Lie on your stomach. Place your hands at chest level. Inhale and exhale, rise in your arms, arching your back. Then return to the starting position. This back stretching exercise is derived from yoga. Therefore, it is recommended to perform it smoothly and thoughtfully. Repeat this item 10 times.
Twine
There are three types of twine: two transverse and straight. They can be developed efficiently and quickly with outside help, or using a special machine. Of course, the process is rather painful. This article gives stretching exercises at home. They are a more sparing option. And their effectiveness will directly depend on your desire and diligence.
Deep lunges
Put your right foot forward. Sag. You will immediately feel muscle tension. Patience and try to relax in this position, holding on for a start at least half a minute. Then rest and change the position of the legs, putting forward the left. Repeat three times on each side.
"Swan"
Another good exercise for stretching your muscles. Without changing the position of the deep lunge, you need to straighten the supporting leg, and the one that was behind, on the contrary, bend. Lean forward. Now the impact is on the popliteal ligaments. It is also necessary for transverse splits. Repeat the item on each side three times. To maximize the effect, stretch the foot as far as possible.
Fold
If before that you stretched the muscles of your legs and back alternately, now you can proceed to the complex exercise. Sit on the floor, legs together together and stretch forward. Take a deep breath, and as you exhale, lean forward. Keep your hands on your feet.
This beginner stretching exercise can be performed with a rounded back. In the future, it is recommended that you reach your knees with your chest. Over time, you can also try to pull your feet on yourself. This will significantly increase leg muscle tension. Repeat the item at least three times, lingering for at least a minute. Do not forget about breathing.
This stretching exercise for beginners is unique in that it simultaneously employs the muscles of the legs and back. In addition, it has a healing effect. The fold relieves muscle cramps, stretches the spine.
"Butterfly"
This element helps to develop straight twine. Sit on the floor as if in Turkish. But connect the feet to each other. Now wave your knees like a butterfly wings. Lean forward a bit. Feel your hip joints relax, your muscles and ligaments become softer. Breathe calmly. To enhance the effect, you can put your hands or a small, but the same load on your knees. It can be books or pancakes from dumbbells. In this position, just relax, trying lower and lower to lean forward without changing the level of knee height. Ideally, they should lie on the floor.
Back
After the warm-up of this part of the body has been successfully carried out, you can proceed to the implementation of the basic elements. Exercises for stretching the back are aimed at developing general body plastic. This applies not only to the deflection back, but also to the side, forward. As a result, you can not only become a more energetic and flexible person, but also improve the spine, prevent many injuries and diseases associated with it.
Sagging
Go to the wall at a distance of no more than a meter. Put your hands on it (just above chest level). As you exhale, bend in the back and try, sagging on straight arms, to touch the wall with your chest. Hold this position for a few seconds and go back. Repeat 10 times.
Deep slopes
Stand up. Place your feet more than shoulder width apart (about a meter apart between the feet). After exhaling, lean forward as low as possible. Try to keep your elbows on the floor. After a few jerks down, go back. Rest and repeat the element three to four times.
"Box"
The simplest and most effective exercise for stretching the back muscles is a box. This element is familiar to many since childhood. Lie on your stomach. Put your palms at chest level. On the exhale, simultaneously rise, bending your back, and bend your knees. Feet should reach for the head. Try to breathe evenly and relax. Hold this position for a minute and return to the starting position. Repeat four more times.
Guy
To compensate for the deflection backward, after the “box", perform a guy. To do this, sit on your knees, bend over and stretch your arms forward. In this case, take the pelvis back. Feel the spine stretch and your back muscles relax.
Bridge
This stretching exercise for beginners may seem difficult. However, if you have mastered the "box", then you need to move on. Go to the wall at a distance of about a meter, turn your back to it. Raise your hands up, tilt your head back and bend a little. Feel the support for the palms and gradually as you exhale try to lower yourself down by walking your hands along the wall. To avoid a fall or just to be sure, you can ask someone from the house to help you: support during the deflection to the bridge.
Once you reach the floor, place your palms and swing a little back and forth. Returning to the starting position follows the same method. If it’s difficult or scary to stand on your hands, you can try the elbow option, that is, make a half-bridge. Remember to breathe while the item is running. Over time, the distance between your body and the wall can be reduced.
Useful Tips
- Before starting classes, you must consult your doctor. Earlier operations, injuries, or certain diseases can be serious contraindications to this kind of training.
- Stretching exercises and flexibility must be performed one hour after eating. Women are strictly forbidden to stretch during the menstrual cycle. This can cause heavy bleeding or cramping.
- Stretched breathing is essential. It is no coincidence that the main stages of exercises are associated with exhalation. The fact is that at this moment the human body relaxes. And stretching the muscles is faster and easier. Holding the breath, or its intermittent, can become obstacles in achieving the cherished goal and increase pain.
- After completing the exercises for stretching the twine, you can try the element itself. Of course, immediately, even after a good preparation of the muscles, it will not succeed. But you can appreciate the scale of the upcoming work on yourself.
- A set of stretching exercises for beginners includes many different elements. To get acquainted with them, you can refer to the thematic videos of professional instructors. At first, they can be very useful for the correct execution of exercises.