How can you develop your flexibility without attending special classes? Fitness trainers assure that this is available not only to ballerinas. Performing a set of exercises at home, you can make your body more plastic and improve the coordination of your movements. Stretching will never be superfluous, no matter what sport you do. Not only dancers and gymnasts need it, but even those who visit the gym to keep fit.
- How to learn to control your body and develop flexibility
- A set of exercises for development of body flexibility
- Precautions for flexibility training
- Exercises for the development of plasticity
How to learn to control your body and to develop flexibility
Stretching exercises under the guidance of an experienced coach are commonly performed in gymnastics, ballroom dancing, figure skating and many other sports. Without it, no significant results can be achieved. But flexibility and plasticity of the body is needed not only for sports competitions. In modern fitness, this is one of the most popular trends.
Why you should stretch:
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Flexibility develops coordination of movements. You get rid of clumsiness and stiffness in movements. It is not at all necessary to be a gymnast in order to amaze others with graceful movements and beautiful posture. But you will have to stretch regularly.
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Makes muscles more flexible and hardy, and joints more mobile.This allows you to avoid sports injuries during stress and gradually increase them.
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Stretching exercisesallows you to relieve tension from muscles, gives the body a boost of energy and vivacity.
Read also: Top 5 Effective Full Body Stretching Exercises
If you are determined to learn how to develop flexibility at at home, then start with regular workouts. In order not to lose the achieved results and not to start over, stretching exercises must be done consistently every day. Give yourself some motivation by hanging a poster of a flexible ballerina or gymnast. This will help visualize your goal. Do not forget to drink plenty and include vegetables, fruits, herbs, fish in your diet and limit sweets and salt. Remember that ligaments need water to keep them elastic.
A set of exercises for development of body flexibility
Flexibility isn't measured by splits, so don't limit yourself to leg exercises. To achieve results on your own, you need to combine different types of stretching.
Precautions for flexibility training
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First 10-minute warm-up or you risk of injury when doing simple exercises. It can be running in place, bending over, swinging arms and legs, and even dancing.
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Practice a full set of stretching exercises a couple of times a week, but stretch individual muscles each day.
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Start with the simplest exercises for you and only after a month complicate your workouts.
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It's not worth exercising through pain. Although it will be when stretching the muscles, still don’t overdo it so as not to injure yourself.
Read also: Callanetics: the path to slenderness, beauty and health
Exercises for the development of plasticity
Do a dynamic stretch first:
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Raise your left arm above your head, bend at the elbow and put it behind the back. With your other hand, press on elbow. Repeat the same with the right hand.
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Raise both hands up and lock the hands into lock. Lean to the left, then to the right.
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Step your feet shoulder-width apart and stretch your arms out in front of you. Raise your legs one by one, trying to reach your toes.
Now it's time for the slow stretching of the muscles. Try to stay in each position from 10 to 30 seconds.
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Get down on one knee and place it at a right angle.Place your hands on the knee. The other leg should be straight. Repeat the exercise, changing legs.
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Rise up, straighten your legs, put your heels together. Gradually tilt your body forward, trying to reach the floor with your hands. Hold this position, and and then also slowly rise.
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Step your feet shoulder-width apart, spread your arms out to sides. Slowly sit down as if you were on a chair.
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Put your feet together, raise your arms up above your head. Rise on toes, trying to stretch up. Hold for 10-30 seconds, then slowly lower yourself to heels. Repeat 3-5 times.
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Lie down on the floor. Place your hands behind your head, clasping your elbows. Bend your legs at knees and put in the toad” position.
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Sit on the floor, keep your back straight, and stretch your legs in a straight position in front of you. Hold in this position for 30 seconds.
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Sitting on the floor, spread your legs as far apart as possible.Now try to bend your body towards the floor. Stretch your arms forward.
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Sitting on the floor, connect your straightened legs together. Grasp your feet with your hands and try to reach your thighs with your belly.
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Sit in Turkish pose with your feet pressed together. Wrap your arms around them and sway from side to side.
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Lie down on the floor, stretch your arms and legs. Inhale, raise your hands behind your head and stretch. Tighten your feet at the same time. Exhale and relax.
Read also: Improve your health with qigong exercises
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