Boneless: How to Stretch

Any sports workout necessarily includes stretching. It is necessary to reduce the risk of injury during training. In your daily life, stretching well will help you tone your muscles and improve circulation. Today we'll talk about how to stretch properly.

How to do stretching correctly

Before proceeding directly to stretching, it would be nice to know what you can do to improve the elasticity of muscles and ligaments, and what you can absolutely not do.

Here are some stretching rules:

• Before stretching, the muscles need to be warmed up. This will improve their elasticity, oxygenate and increase blood circulation.
• Do everything gradually. Too zealous jerking can lead to injury, make all movements smoothly.
• To get started, do each exercise for 30 seconds. Then gradually increase the time to a minute.
• Do not strain the stretched muscle as you exercise. This could result in injury. The muscle must be relaxed.
• Keep your back straight. Even if you twist the body, do not bend your back, but rather twist in a straight position.
• In the initial stages of stretching, limit yourself to simple exercises. As you become more flexible, include more complex ones.
• Train regularly. It's better to do 15 minutes of exercise every day than trying to make up for lost time in one workout.

How to stretch to sit on the twine

Performance twine suggests very good stretching of the muscles of the thighs and ligaments. Therefore, it will require serious training to complete it. Don't expect to be able to do splits after a week of training. You should tune in to daily activities for several months.

There are several types of twine: longitudinal, transverse, performed on the hands, sagging and vertical. The easiest way is to make a longitudinal twine. For this reason, we will focus only on it.

Do these daily exercises and soon you will be able to proudly do the twine:

• Stand up straight and place your feet at shoulder level. Now take a long step forward with one foot. Place your hands on the floor on either side of the foot. The second leg should be straightened, and the lower leg of the supporting leg makes a right angle with the floor. Now spring to feel the muscle tension.
• Without changing posture, raise your straight arms up and stretch them up. So you will work out your muscles better.
• Now place the knee of your back leg on the floor and place your hands on your waist. Bend as far back as you can in the back. It is allowed to throw your head back, but you can keep it straight.
• Straighten your back leg again. Place your hands on both sides of the leg, point the elbow joints to the sides. Stretch your chest towards the floor, but keep your back straight.
  Repeat all exercises, changing legs.

How to stretch for beginners

If you are serious about tackling your flexibility, but have never done stretching before, it is best to start with dynamic stretching. This type of stretching involves rotating and swinging movements. They must be done until the muscles feel tired. To do this, it is enough to complete from 10 to 15 repetitions of one exercises... Exercising longer is not only pointless, but also traumatic. After all, tired muscles tend to contract and no longer lend themselves to stretching.

For beginners, the following exercises are suitable:

• Swing your leg to the side. Increase the height of the leg lift each time. Do not bend your knees. For convenience, you can lean on your hands, for example, on the back of a chair or on a wall.
• Now swing your leg forward and backward. Raise your leg as high as possible.
  Lean forward towards your straightened legs. Try to reach the floor with your hands, if you can, place your palms on the floor.

Once you've finished your dynamic stretching, you can start springing exercises. Relax the muscles as much as possible during such exercises, then the effect will be better.

• Spread your legs as wide as possible to the sides. Bend one leg at the knee and transfer your body weight to it. Keep your back straight. Now spring down. Change your legs.
• Sit on the floor with your legs straightened and spread apart. Now, alternately bend your straight body to one leg, then to the other and straight. Lock your body in a tilted position for a few seconds and spring down.

How to stretch: video

In order for your workouts to be more effective, and the results are not long in coming, it is best, of course, to work out with a trainer in the fitness room. But not everyone has the time and money to visit fitness clubs. But there is a way out - do it yourself, using special video tutorials.

In such videos, you will be shown how to do this or that exercise correctly, how many times you need to repeat it and with what intensity. At the same time, you will be able to see the options for performing the exercises depending on the preparation and choose the best one for yourself. In such lessons, they usually analyze possible errors during execution. Therefore, you will be able to control yourself and do the exercises correctly.