A set of stretching exercises <br>This set of exercises does not claim to be the best for the development of flexibility and stretching of muscles, but it is actually used by athletes and is not invented just for a couple of minutes.1 photos

The complex is designed for your legs and torso are still able to bend. . First, some useful tips for newbies.

1. Before stretching, you need to warm up well (exercise bike, jump rope, running, etc.)

2. Stretching is not pumping up muscles, you can remain crippled for the rest of your life.

3. Some believe that you need to stretch to the pain or there will be no result. In fact, the most important thing is constant exercise (at least every other day), then the result will be .. All exercises should be performed in order without interruptions or with very short ones, if you really want to rest.

A set of exercises

Exercise # 1:

Put your legs shoulder-width apart, hands on the belt. Run tilts left and right. 12 times.

Exercise # 2:

Put the legs shoulder-width apart, hands on the belt - circular rotations of the body. 8 times left, 8 times right ..

Exercise # 3:

Place the legs shoulder-width apart, arms behind the head in a circular motion with the pelvis. 8 times left, 8 times right ..

Exercise # 4:

Put the legs together, hands on the knees - circular rotation of the knees. 8 times left, 8 times right.

Exercise 5:

Bend one leg forward, hands on a belt - circular rotations with a leg bent at the knee. 8 times with one foot, then 8 times with the other foot.

Exercise # 6:

Put your feet together - lean forward. Perform 12 spring movements.

Exercise number 7:

Put your legs double the width of your shoulders - bend forward. Perform 12 spring movements.

Exercise # 8:

Lunge to the side. Move the body weight to the right leg, pull the left leg, then change the position of the legs 12 times.

Exercise # 9:

Lunge to the left side - move the body weight to the left leg, pull the right leg, turning the torso to the right 90 degrees, move the body weight to the right leg, straighten the left leg, move to the lunge position. 8 times left, 8 times right.

Exercise # 10:

Lunge to the right side, stretch the left leg. Expand the torso to the right side, move to the lunge forward position. Run 8 times to the right side, then move your body weight to the left foot and run 8 times to the left side.

Exercise # 11:

Put the feet on a half width shoulders, grab the foot with your hands, trying to sit as low as possible, straightening your back and leading the pelvis forward. Run for 1 minute.

Exercise # 12:

Get on your knees, grab your hands in the lock. Perform squats left and right, alternately touching the floor with the buttocks. 6 times in each direction.

Exercise # 13:

Kneel, knee apart as wide as possible, foot apart aside. Run 12 squats, touching the floor with the buttocks.

Exercise # 14:

Sit on the floor, put your legs together and perform 12 springy bends forward.

Exercise # 15:

Sit on the floor and spread straight legs to the side, perform springy bends forward. 12 times.

Exercise # 16:

Sit on the floor, stretch the left one, bend the right one at the knee and press the foot against the left thigh, perform forward bends. 8 times to the left foot, then change the position of the legs.

Exercise # 17:

Sit on the floor, stretch the left leg, bend the right leg and pull back, tilt forward. Make 12 springy slopes and change legs.

Exercise # 18:

Sit on the floor, weave into & quot; lotus & quot; and run forward. 12 times.

Exercise # 19:

Sit on the floor, join the feet together, then spread your legs apart with your elbows. 16 times.

Exercise # 20:

Sit on the floor alternately lay the neck of the right and left legs.

Exercise # 21:

Lie down on your stomach, bend your elbows. Straighten your arms, bend your back, lift your head up. Stay in this position for 30 seconds.

Exercise # 22:

Lie down on your stomach, take your hands by the feet. Bend your back, lift your head up.