Stretching at home – the effect on the face
With the help of stretching, you can make your muscles more elastic and sturdier, tighten your figure, and also reduce the likelihood of injuries during strength training! That is why stretching the house for legs, waist and shoulder girdle is so important at every workout in the fitness room.
In addition, even with the simplest static stretching exercises, you can strengthen the ligaments and joints. As a result of regular exercises at home, you will achieve a beautiful straight back, strong muscles and the ability to sit on the splits without difficulty!
Universal stretching exercises
Static exercises – the most simple and versatile. If there is an opportunity and desire, they can be performed at least every day. Look, just do not overdo it, so as not to worsen the general condition, especially if you are a novice.
Teach your body to loads slowly, avoid strong pain!
Complex exercises for beginners
The following exercises are perfect for those who have just started stretching during home workouts:
Five-minute warm-up (running on the spot, jumping out of the squatting position 20 times, intense leg kicks forward, backward, on the sides).
Rolls from one foot to another (30 times on each foot), with the legs as wide as possible and put the weight from one limb to the other, trying to maintain the stability of the body position.
Tilt forward 15-20 times (close your heels, bend down from a standing position and reach as low as possible with your hands).
The slopes of the seated position 15-20 times (sit on the floor, spread your legs wide and stretch your hands to your toes).
“Butterfly” (sit on the floor, close your feet and gently push your hands on your knees, while as far as possible bend your back down, and then smoothly arch as high as possible).
“Kitty” (stand on all fours, rest your palms and knees on the floor, bend your back as much as possible, and then gently kick as high as possible).
“Cobra” (kneel on the floor, stretch the body forward, try to reach your hands as far as possible, and then tighten the torso to the arms, at the same time straighten them and in parallel straighten your legs).
Slow body tilts to the sides from a standing position (linger for up to 30 seconds in each position).
“Bridge” from a standing position (from the 1st time it may not work, but soon your “bridge” will be much neater).
Landing on the splits (to sit on the transverse or longitudinal splits and do no harm to yourself, do not push on your legs, make smooth movements and after a few sessions you will notice progress).
Proper stretching at home
Now you know how to stretch the house. To get the maximum benefit from the original complex, remember about the breathing mode: when you exhale, strain your muscles, turn them on, and when you inhale – on the contrary, relax.
Do not try to “puff” when stretching, breathe evenly and calmly, and most importantly, evenly. If you follow all the rules of breathing, you will soon notice that exercise will become easier, and discomfort from physical exertion will disappear faster.
Perform all exercises smoothly, without making sudden jerks and movements. Otherwise, there will be muscle strain and other injuries. According to some trainers, stretching the legs of the house and other parts is useful in the morning time. Half an hour of morning workout is replaced by 1.5 hours of classes in the evening. Do not ignore the exercises in the seated posture (“butterfly”, “lotus position”). They are very useful for joints and ligaments of the legs.
What if after stretching muscles hurt?
“No pain, no result.” There is some truth in this statement. In the process of training and after its completion, the pain should be moderate, but not acute. It’s great when stretching home for beginners is productive: the next morning you feel a certain tension in the joints and muscle pain. However, if the pain is sharp and severely restricts in movement, then you need to make sure that there are no injuries, and then exercise more carefully. By the way, a slight pain and heaviness in the muscles, appearing the day after the exercises, simply remove with the help of an active warm-up without power load. It can be squats, jogging, repetitions of individual exercises from the classic “stretching” program.
Is everyone equally fast on the splits?
This problem is usually bothering newbies. However, each person is individual, as well as the responsiveness of his muscles and ligaments. True, there are factors that can affect the result. First of all, it is:
The overall fitness of the person.
The duration and intensity of the initial warm-up.
The number and nature of training.
For the best effect is stretching the house under the video. In any case, if you train regularly, the result will be on the face!