How to stretch his legs faster
An important part of any training program are stretching exercises legs. This body becomes more flexible, maintain good posture and reduces the risk of damage to the ligaments and muscles. Proper stretching strengthens the joints and making them movable. So how do you stretch the leg muscles faster?
You will need:
- mat; - Chair.
Instruction as soon as stretch legs
Before you begin to stretch, you need to warm up. Otherwise it will be difficult to perform a set of exercises with the desired amplitude. To heat do kick their feet, jump, crouch or turn the bike pedals. All this will help to improve blood circulation, respectively, to improve the supply of oxygen in muscle tissue.
To perform the first exercise take the starting position. To do this, lay a rug on the floor and lie on your back, connect the legs and lift them up, keep straight. Start slowly raise the legs until, until it is a feeling of discomfort. Stay in this position for half a minute, relax. Once the legs are less accustomed, increase the amplitude of the legs breeding.
Set a chair and put it on the back leg extended straight. Lean forward as far as possible, do not arch your back. Lock position, and then do the same with the other leg. This exercise helps to stretch the lumbar muscles and hamstrings. If you can not lift his legs high, use a stool or your foot is not on the back of a chair, and on the seat. Gradually increase the height.
Lie on your back and bend your knees. Straighten one leg and start to slowly raise, pulling her as close to him. If you find it hard to keep your foot on the weight, you can hold her thigh or calf. Knee thus should not be bent, repeat the exercise with the other leg.
Sit on the mat, knees arrange to hand, foot and pinch together. Straighten your back and pull your belly, slowly lean forward until then, until you feel a nagging pain in the inner thigh. Straighten your knees and try to push as far as possible, so that they touch the floor. Repeat this exercise 10-15 times.
Stand up, keep the body upright, do leg step forward (as far as possible), lock position. The second leg of this should be straight (do not bend the knee). Continuing to hold this position, slowly squat to the knee of the straight leg could approach or touch the floor. Repeat the exercise with the other leg, it is a great stretch for the muscles of the pelvis and the calf muscles.