Twine stretching is a very important skill for people involved in martial arts, dancing or figure skating, to deftly demonstrate the flexibility of their legs and not get injured.
However, leg stretching is good for everyone. The fact is that all the ligaments and muscles of the body are interconnected. If one group is developed and the other is not, there will be no progress. Therefore, a set of training includes exercises that allow you to not only stretch all muscle groups, but also to straighten your posture, form a slim figure, reduce excess fat, and this has a positive effect on mood. To achieve the result, it is important to follow the performance technique and a regular training schedule.
A beginner should clearly understand why he needs a leg stretch and how important it is. The presence of a specific goal and a great desire in combination with an effective complex is the key to success. Stretching for beginners starts with the simplest exercises that need to be complicated over time. Serious injuries can be avoided by a 5-10 minute warm-up before stretching. To do this, go for a run, jump on a rope. There is another warm-up option. Legs should be shoulder width apart. You must do the following:
1. Slow circular head rotations 5 times on each side. This will stretch the neck muscles.
2. The rotation of the shoulders forward, backward (5 times).
3. Hands are on the belt. Perform slopes of 2 pumping in different directions for 5 approaches.
4. Hands on the belt. Hip rotation on each side 5 times.
5. Hands in front of you. Raise the leg at the knee and rotate 5 times left and right.
6. Put your hands on your knees, legs in the starting position. Make the knees rotate inward, then outward (5 times).
7. Hands are on knees, legs are together. Rotate the knees 5 times in one and the other direction.
8. The position of the "semi-squat." Feet to put more shoulder width, sit on your left foot, stretch your right one out to the side. It is necessary to make pumping of the extended leg to the floor, keeping your hand on the thigh of the supporting leg. Make 10 to 15 times on both sides.
9. Swing the leg forward (10 times), do not bend the knee. You should start with a small amplitude, gradually increasing it.
10. Circular swings with a straight foot, first outward, then inward (10 times). Repeat on each leg.
11. Machs with the right foot to the right, then the left. The supporting leg can be slightly bent at the knee, but in the flywheel it should be even (10 times).
12. Swing straight leg back (10 times).
Shake your legs, give them a little relaxation. Next, we give an approximate set of basic exercises, after which stretching for beginners is performed.
No. 1. "Stretching from a standing position-1." Starting position: legs are shoulder width apart. Take a deep breath and exhale lean forward, trying to grasp the big toes. It is necessary to bend in the lower back, the back should be even. Lock position from 30 sec. To 1 min. This exercise is a must for every beginner. It increases back flexibility, back muscles of the thigh and hamstrings.
No. 2. "Stretching from a standing position-2", performed as the previous one, only the legs should be together.
Number 3. "The position of the hero." It is necessary to kneel and, holding them together, to spread the feet about 50 cm apart, to fall to the floor. The back should be straight. In this position, the external ligament of the thigh is stretched. If the task is not difficult, you should lie on your back for 30 seconds - 1 minute.
Number 4. Next, you can put your foot on some emphasis located at the level of the belt (the Swedish ladder, training simulator), and perform inclinations to the foot. After that, fix the position for 30 seconds. - 1 minute. After the exercise, you should relax your legs: shake them, do a few squats, light jumps.
No. 5. "Leans forward, one foot in a half-butterfly." Starting position: sitting on the floor, legs stretched forward. Bend the right one so that its foot touches the inside of the thigh of the straightened left leg. It is necessary to reach for the big toe of the left foot, keeping your back straight. Make several inclinations and fix the pose for 1 min. and more. This exercise prepares the muscles for the transverse twine and the Butterfly.
No. 6. "Tilts forward, one leg in the half-nose." The starting position is the same as in the previous task, only the right leg needs to be placed so that its foot lies on the thigh of the left leg. Lean forward and lock in position. Exercise effectively develops the inner surface of the thighs and prepares for transverse twine and the “Butterfly”.
Number 7. "Butterfly". Sitting on the floor, you need to bend your knees, connecting the soles of the feet together. The back should be kept level throughout the exercise, and the back of the heels touches the surface. Extend your knees and hips so that they touch the floor. Fix for 1 or more minutes. If the muscles are stiff, then this time should be extended from 3-5 minutes. The exercise stretches the inguinal muscles and prepares them for transverse twine.
Number 8. "Lizard". You need to kneel down and bring your right leg forward so that her knee is above the heel. The back should remain flat. You should strain the front of your left leg, as if you were going to hit the ball, and keep the tension as long as possible. Then gently lower the pelvis forward, going into a deeper position. Lock for 30 seconds. - 1 minute. This is a very effective, but rather difficult task for beginners, from which the stretching for beginners of longitudinal twine is improved .
No. 9. Sit on the floor, legs spread apart in different directions as far as possible. Perform inclinations to each leg and forward, and then fix the pose for 1 minute. This task is more efficiently carried out with a partner who will gently push him in the back as you reach forward.
Beginners should definitely master the entire base for splits described above, gradually deepening in position. This complex can be supplemented with other exercises, followed by a stretch for beginners. It is necessary to sit in the twine smoothly until there are moderate, tolerable painful sensations (but not sharp!) And be so for 1 to 5 minutes. For effectiveness, you can strain your muscles for a while, as if trying to put your legs together, then relax. Breathing should be even and calm. It is important not to chase the result: it is fraught with injury. Stretching the legs for beginners should take place carefully, smoothly, without sudden movements. The body itself will gradually lower.