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Stretching for beginners

Every person needs a good Stretching, Regardless of lifestyle and level of physical fitness. It improves the circulation of blood in the tissues, increases the mobility of the joints and allows you to maintain the muscles in a tone.

In addition to this, proper stretching reduces the risk of injury and pain during sports activities and helps significantly Improve posture.

To better understand which muscle groups are stretched during the performance of an exercise, "so simple!" Collected for you a selection of pictures demonstrating the process of stretching.

Stretching for beginners

The duration of one exercise depends on your physical form (5-30 seconds).

  1. Straight and oblique abdominal muscles
    This exercise effectively stretches almost all the abdominal muscles. At the time of follow-up, so that the waist and neck are not tense.
  2. The adductor muscles of the hip
    To achieve the best effect, the back is slightly rounded and leaned on your hands. Do not be upset if it does not work out the first time to spread your legs widely: over time, flexibility will increase.
    Stretching exercises
  3. Inner thigh muscles
    For a good workout of the muscles of the entire inner surface of the thigh, connect the feet, spread your legs as wide as possible, and lower the pelvis down.
  4. The adductor muscles of the hip
    The lateral lunge also extensively extends the hip adductors. Make sure that the elongated leg is absolutely straight, and the sock looks up.
    Stretching exercises
  5. Sternocleidomastoid muscle
    In a standing position with a straight back, gently pull your head back, not pushing it hard.
  6. Chest-clavicular-mastoid and upper trapezius muscle
    Put your right hand to your left ear and pull your head to the right shoulder. It is better to perform the exercise while sitting, with your left hand sticking to the chair, thereby increasing the stretching.
    Stretching exercises
  7. Lumbar and quadriceps
    Keep the back straight during exercise. Pulling the foot, increase the strength of the stretch.
  8. Shoulder-ray muscle, forearm
    It will be great if you can touch the thumb of the inner surface of the hand with your thumb.
    Stretching exercises
  9. deltoid
    This exercise will be especially useful for those who spend a lot of time at the computer.
  10. Trapezius muscles
    Keep your knees slightly bent, grasp your head with your hands. Rounding the cervical spine, gently pull the chin to the chest.
    Stretching exercises
  11. Back muscles
    Kneel, stretching his arms forward, touch the forehead with the floor. Place your knees wider, and lower your buttocks on your heels.
  12. Calf muscles
    This exercise can be performed on the steps.
    Stretching exercises
  13. Biceps femoris
    Stretching the hamstrings' biceps, keep your back and head straight, and look straight ahead.
  14. Buttock muscle
    Also this exercise can be performed in the supine position on the back with legs to the wall, pushing the buttocks to the heels.
    Stretching exercises
  15. Straight and oblique muscles
    Refuse to perform this exercise if you suffer from regular low back pain.
  16. Straight, oblique and gluteal muscles
    This exercise is especially useful for relieving pain with radiculitis. The back should be pinned to the floor. Breathe evenly and deeply, on exhalation, increasing the strength of the stretch.
    Stretching exercises
  17. Thoracic and broadest muscles
    Get away from the support and get bogged down. Press strain.
  18. Pectoral muscles
    This exercise is for deep stretching of the muscles of the chest. Without the help of a partner here is indispensable. It is not recommended to perform it to people who survived a fracture or dislocation of the clavicle.
    Stretching exercises
  19. Upper trapezius muscle
    Keep your spine straight, trying not to sag to the side. Head slightly tilted to the shoulder, which is the opposite of what you stretch.
  20. Rhomboid and upper trapezius muscle
    In addition to stretching the muscles, this exercise is extremely useful for relaxing the thoracic spine.
    Stretching exercises

At run time Stretching exercises You should not feel tension or pressure in the joints. Concentrate on the breath and stretch to the power of your abilities, increasing the load gradually.

Stretching muscles can be carried out in the morning instead of charging, so that the day surely set.

Do not forget to tell your friends about the excellent way to keep your body toned!