Stretching at home – strengthening muscles and ligaments

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2018-03-26 20:55:09

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Stretching at home plays a very important role in anticipation, muscle imbalance and associated problems with the correct posture. Stretching exercises help to avoid injuries and add efficiency to your regular workout. However, you must keep in mind that is too active classes to the stretching of the muscles can cause injury. These exercises must be approached with caution. To perform complex better with a moderate number of repetitions and through the day. To obtain tangible results need to train regularly without skipping class.

How to make stretching your legs at home, best professionals. But, based on the relevant literature, develop a set of exercises themselves.

At the beginning of the classes need a good warm up. Easy Jogging and walking briskly (about 10 minutes) not only train the heart muscle, but also “warm” the body. The blood begins to circulate intensively in the blood vessels, warming the body and limbs. Without this preliminary preparation will be difficult to perform the exercises with the required amplitude. The best time is stretching at home – evening. At this time of day calmer body perceives such pressure and the muscles become more pliable.

Stretching at home effectively when you perform a certain number of conditions:

- the ability to control the load on the muscles while performing each stretch.

- special attention to the position of the head, back, shoulders and legs during exercise;

- load regulation in accordance with the General state of health, as every day the human body feels different.

You Must remember that proper stretching of the legs at home requires much time and attention to his health. Here be sure to listen to your feelings.

So, here are a few exercises in order to achieve flexibility of the body.

Groin Stretch in a seated position. You need to sit on the floor, feet together so the bottoms of the feet face each other and clasp hands United the soles. Gently lean forward, starting to move from the hips until feel a slight stretch in the groin. When bending you need to gently stretch the abdominal muscles and to breathe out. To remain in the position of a light stretching to 45 seconds, breathing slowly, rhythmically. You should try to tilt walked from the hips, without straining your lower back by bending the neck and shoulders. The lower back must be kept straight and look forward. The longer a person can stay in the stretching position, the more effective will the occupation. However, we must remember that there should be no feelings of discomfort.

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Stretching the left side of the waist and the back of the thigh. Sit on the floor, right leg straight, left foot should touch the inner surface of the right thigh. The right knee of the outstretched leg should be in a relaxed state. Making the exhale, start to slowly lean to the foot of an outstretched leg from the hip joint to feelings of mild stretching. The chin need to keep slightly stretched forward, shoulders and hands relaxed. To stay in this position for about 45 seconds, while breathing slowly and rhythmically. Similarly this exercise on the other leg.

When executing this exercise, be sure that the quadriceps muscle of the right thigh was relaxed, and not have to bend very low to the knee. However, it is necessary to control the location of the foot of the outstretched leg vertically, and the muscles of the ankle and toes should be in a relaxed state.

Stretching the quadriceps in a seated position. You need to sit on the floor, bend the right leg in position so that the heel touched the outside of your right thigh. While the left leg bent at the knee and the left foot touches the inner thigh of the right leg. The right foot must be pulled back, and ankle joint to bend in the same direction. If you feel unpleasant pressure on the ankle in this position, can the leg to move slightly to the side. Slow to deviate straight back to gentle stretching. For balance you can stretch arms to the floor. To stay in this position for 45 seconds and then do the same exercise with the other leg. Not to stray too far, because it allows the knee off the floor and then the main load is on the knee, not the thigh.

When you run regularly and correctly the entire set of exercises stretching at home will help to strengthen the muscles and ligaments, making them more dense and elastic.


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Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."

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