Today, many people want to start playing sports, but not many people know where to start. But it is the beginning of classes that is most important. Of course, there are many different sets of exercises that can be done both at home and in the gym. But at the same time, for some unknown reason, many people forget about stretching. Therefore, Estet-portal decided to correct this unfortunate injustice and tell you about stretching exercises.
Who needs stretching
One of the reasons people don't do stretching is the misconception that it's only for professional gymnasts or dancers. In fact, this is far from the case.
Stretching exercises are suitable for people of all ages and occupations. Even if you have never played sports, you can easily perform these exercises without much effort.
What does leg stretching do
To begin with, it is worth doing stretching of the legs. And there are several reasons for this. First – stretching the legs is equally good to do at 20 or 50 years old. Second – There are two types of stretches, one for pros and one for beginners.
Today we're going to talk about leg stretches for beginners. This is a static stretch that does not involve any sudden movements. In addition to direct stretching of the leg muscles, it has such positive effects on the body as:
- raising the general tone;
- improvement of blood microcirculation;
- improvement of the condition of the joints and their mobility;
- increased elasticity of leg muscles.
Of course, it is worth noting that with a careless approach to classes, you can damage the joints or pull the muscle. Therefore, it is always worthwhile to approach classes wisely and follow safety rules during stretching.
How to stretch at home
Before proceeding directly to stretching, you need to warm up the muscles of the legs, that is, do a warm-up. To do this, you can do two sets of 20 squats or jump rope. In addition, it is worth stretching other parts of the body with the usual warm-up, which we all once did in physical education classes.
Now that you have warmed up, you can proceed directly to the exercises. We offer you three types of stretching exercises at home:
1. Exercises for stretching the back of the thigh.
2. Stretching exercises for the quadriceps.
3. Exercises for stretching the legs and groin muscles.
These exercises can be performed both separately and in combination. Now in more detail about how to perform them.
Hack Stretching Exercises
Sit comfortably on the floor. Straighten your back and left leg so as not to pinch your knee. Bend your right leg at the knee, and place your foot so that it touches the inside of your left thigh.
Exhaling calmly, begin to tilt towards the foot of your right leg, and bend until you feel a pull in your leg. Freeze in this position for about 45 seconds. Then change legs and repeat the exercise.
During the exercise, the arms and shoulders should be as relaxed as possible. Do not try to touch your knee with your forehead, the first time. This is fraught with a pulled muscle. The foot should be kept straight upright.
Quadruceps Stretching Exercises
Sitting on the floor, bend your left leg so that its heel is at the outside of your thigh. In this case, the right leg, also bent at the knee, should lie in such a way that its heel is near the inner side of the thigh of the left leg. To simplify the task, the right leg can be extended in front of you.
Then, pull the foot of the left leg back, arching the ankle. If you feel a lot of pressure on your ankle, move your foot back a little. After that, slowly lean back, feeling the muscles pull, freeze in this position for 30 seconds. To maintain balance, you can rest your hands on the floor from behind.
Repeat the entire exercise on the other side. Remember that the knee should be pressed to the floor and the foot should not turn outward.
Exercises for stretching the legs and groin
Sitting on the floor, bring both feet together. Stretch your arms and gently bend over, trying to reach the tips of your toes with your fingertips. Tighten your abdominal muscles and inhale. When you feel the groin muscle pulling, freeze in this position for 40 seconds.
If you can easily reach with your fingertips, you can try to reach with your palm or stretch your foot parallel to the floor and try to reach in this way.
But do not forget about other parts of the body. In addition to stretching, you can also pump up the press at home.
The editors of Estet-portal sincerely hope that our advice will help you always stay in good shape. We will continue to delight you with interesting and useful articles.
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