Put it on the draw for everything. Efficient right to draw: a complex for pochatkіvtsіv. About what it is necessary to remember when vikonan is right

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Reading hour: 35 min

If you want to minimize the pain in a low-quality way of life, if you have pain in your back and if you feel free to do it, then at least once a day, use a stretch for the whole body.

We propose to you a universal complex of rights for stretching all groups of m'yaziv, which is pіdіyde and pochatkіvtsyam, and dosvіdchenim.

Korist stretch marks + rules to take

Below, a ready-made complex is promoted to the right for stretching, which needs to be taken 1-2 times a day, if you want to keep your body healthy and mobile.

10 great reasons to stretch:

Relief from zhorstkost and stinginess in m'yazakh and suglobah.
Zapobіgannya shortened m'yazіv.
Polypshenya elasticity m'yaziv, zv'yazok and tendon.
Prevention and treatment of problems with the ridge.
Polypshennya put that zvilnennya in the stoop.
Polypshennya gnuchkostі and coordination of ruhіv.
Zvіlnennya vіd m'yazovoї vtomi.
Change the risk of eliminating injuries and pulling.
Psychological adaptation to physical adventure.
Reduced stress and increased vitality.

The structure of this stretching workout:

Suglobova gymnastics(5-6 quills). Obov'yazkovo do suglobova gymnastics before stretching. If you plan to stretch out after active training, you can skip the round gymnastics and go straight to stretching.
Set to stretch(25-30 quills). All the props below are right static, so you take a pose and stay in it for 30 seconds, stretching the mud. If you want to speed up the trivality of the stretch up to 15 strands, trim yourself in the skin position for 15 seconds. If you want to increase the length of the stretch up to 40 strands, trim in the skin position for 45 seconds.

Trivality is right for stretching:

30 seconds at the skin position => total stretch stretching ~25 strands
45 seconds at the skin pose => total trivality of training ~ 35 whilins
15 seconds at the skin position => total stretch stretching ~ 12 strands

How often to win the complex is right for stretching:

For those who are actively exercising: 1 time per day for 30 quilin(In addition to regular short stretching after training)
For people who want to lead a low-grade way of life: 2 times per week 30 quilin
For people who want to improve their stretching and flexibility, and also feel pain in the back, or improve the position: 3-4 times per week, 30 quills
For people who practice yoga on a regular basis, additional stretching exercises can be considered.

Vikonanny rules for drawing:

All proponovanie right for stretching static (crim globovoi gymnastics). For їх vikonannya you need to take a given pose and stretch the mud in one position.
Do not forget to turn right on the draw like on the right, so on the left side.
You can forever destroy the position, or, on the contrary, ask the right to stretch, choosing a comfortable position. Listen to your body!
Practice without sneakers, barefoot or in scarves. Dodatkovo get to know (bagzhano nekovzkiy).
As if right for stretching, it gives you severe discomfort (not discomfort due to stretching, but, for example, pinching, judging chi bil), rather, the sound of vikonnanny is right.
Treat yourself in a skin position for 30 seconds on the skin side (in which case the total stretch will be 25 strands) or 15 seconds on the skin side (in which case the stretch will be less than 15 strands).
Bazhano speed up the timer to check the trivality of the static position. Marvel.

If you don’t have a mobile accessory with a timer, then hurry up and prepare a video with a sound signal on your skin for 30 seconds:

See also our ready training for beginners:

Suglobova gymnastics: 10 right

Do you need snowy gymnastics? Suglobova gymnastics improve blood circulation and increase the volume of the whole body, which is especially important before the complex is right for stretching, the shards stretch on the body unsafely. In addition, the right to play from the clay gymnastics and loosen the drifts, to make them more crumbly.

If you planned to exercise the right for stretching after active training, then in principle you can skip the round gymnastics. If your training starts with stretching, then before stretching it is necessary to do the exercises with the sugular gymnastics.

Before our suglobovoy gymnastics, 10 have gone right. Wipe the skin to the right for 30 seconds without repair between the right, as if training for a timer. Abo rahuyte a lot of repetition, as if you are training without a timer.

Stand up straight, hands on your waist. Pochnіt robiti got sick of the head: to the right - forward - to the left - forward. Sweep right at the right pace, do not shrug your head sharply.

Skіlki: 10 turns to the right and 10 turns to the left or 30 seconds.

Zignit your hands in your elbows in front of you and clench your palms at the fist. Start wrapping with brushes on the stake, kindly roaming the wrist. Turn your back in one beat, then at the gate (for the year's and the anti-year's arrows).

Skіlki:

Leave the arms folded into a fist and open the hands of the kill. Repair the wrappers before the plate, roaming the liquor drifts. Turn your back in one beat, then at the gate.

Skіlki: 10 wraps in the skin side (half 20 wraps) or 15 seconds per wrap in one direction (30 seconds in total on the right).

Let's move on to stretching the shoulders. Let your hands down, vzdovzh tіla, and start wrapping your shoulders, trying to describe them as much as possible. Wrap the shoulder on the back of the head, then back.

Skіlki: 10 wraps in the skin side (half 20 wraps) or 15 seconds per wrap in one direction (30 seconds in total on the right).

Be in the same position to wrap your hands with the maximum amplitude. Turn your arms forward, then back.

Skіlki: 10 wraps in the skin side (half 20 wraps) or 15 seconds per wrap in one direction (30 seconds in total on the right).

6. Weak the body

We pass to the warm-up of the body. Put your hands on your belt and start picking up, we hit your back in one beat, then in the next.

Skіlki: 10 wounds on the skin side (total 20 wounds) or 30 seconds on the right.

Place your hands on your belt and wrap your pelvis around the stake. Let's change the seats, the quilt is alive. Don't forget to wrap your head in one bean, then at the door.

Skіlki: 10 wraps in the skin side (half 20 wraps) or 15 seconds per wrap in one direction (30 seconds in total on the right).

8. Wrap with quilts

Propratsiyuemo tazostegonovі globi. Hands lie on the belt. Lift up the knee and wrap it around with your foot. Rotate the back with the right foot (in one beck, then at the gate). Then wrap it with your left foot (in one beak, sweat at the gate).

Skіlki: 8 wraps on the skin side (total 16 wraps on the skin leg) or 15 seconds per wrap on the skin side (30 seconds on one leg or 60 seconds on both legs).

9. Collar wrap

Put your feet together, heal your body and put your hands on your knees. Repair the wraps with columns, playing with columns of driftwood.

Skіlki: 10 wraps on the skin side (total 20 wraps) or 15 seconds on the skin side (30 seconds on the entire right).

10. Foot wrap

I know to put my hands on my belt and raise my knee. Start wrapping with your foot, roaming the homilk-foot swamp. Don't forget to wrap around the other side on the skin leg.

Skіlki: 10 wraps per skin side (total 20 wraps per skin leg) or 15 seconds per wrap per skin side (30 seconds per leg or 60 seconds on both legs).

Stretching workout: 30 right

After the hard-boiled gymnastics, you can switch to stretching exercises. Rightly vikonuemo sequentially one by one. As if the right is given to you, it’s important, or you get real discomfort, skip it.

Do not forget to turn right to right and left side! Tobto. If you transfer to the right to the right side to the left side, then we trim for 30 seconds on the skin side.

For what: We repair our complex right for stretching out of the simple way, so that it will help us to stretch the muscles of the hands, shoulders and body.

Yak vikonuvati: Stand up straight, lively lift up, spread your legs apart. Raise your hands uphill and cross your arms above your head. Zrobіt nahil ubіk, zvodyachi shoulder blades at once and taking his hands above his head. Treat yourself at the sickly, stretching the m'yazi of the upper part of the body.

For what: It is easy to right for stretching the back surface of the leg, the sub-knee tendons and the seat can be pulled out not only on the first day for stretching, but also after skin training.

Yak vikonuvati: Stand up straight, bend your legs in knees. Put one foot on the pіvmeter forward іz relying on the heel and straighten it. Heal a straight back, put your hands on the knees of the front leg or belt. Chim lower sickle, tim better raztyagyuyutsya m'yazi that tendon. Treat yourself in a manual position, you can gulp down the stretch.

For what: Tsya is right for the stretching of the spine for the entire upper part of the body and the posterior surface of the lower leg. Ale nasampered yogo good vikonuvat for stretching the chest m'yazіv, rozkrittya thoracic cage and shoulder bulges.

Yak vikonuvati: Stand up straight, put your hands back and cross your arms behind your back. Start properly shaking the body, winding your hands back and lifting up the hill. At the end point, your body can be parallel, your arms are directed vertically uphill, your chest is open. It is possible to bend the knee slightly, the shards in this right are not so important for us to stretch the legs (lower, there will be enough right to stretch the lower part of the body).

For what: The pose of the tricot worker stretches and stretches the stegon and the seat, stretches the subcolonial tendon, opens the shoulders and the chest side of the ridge, and also lifts the bіl at the transverse side.

Yak vikonuvati: Spread your legs wide, the right foot to marvel at the kill, the left foot forward. Offended legs straightened. Hands to spread the kill in parallel with the fall, forcibly live. Heal the body to the right leg and turn the yogo so that the right hand fell on the right homilka, the left hand wondered uphill. You can bend your right leg in the knee, as it is hard for you to keep your legs straight. Turn your head, look straight up to the fingers of your left hand. If you feel discomfort in the shii, then trim your head in a neutral position.

For what: Tsya is right to expand the triceps - m'yaz, which sounds like it is most likely to be played for an hour.

Yak vikonuvati: Stand up straight, legs apart. Raise the bent arm uphill and put the elbow behind the head. With the other hand, lightly press on the elbow, lowering the hand lower and strengthening the stretch. The palm of the hand, which is being stretched, niby collapses down the shoulder blades.

For what: Tsya has the right to be suitable for zmіtsnennya that stretching of the m'yazyv in the lower part of the body, especially the middle of that m'yazyv (the inner surface of the quilt).

Yak vikonuvati: Open your legs wide, the knee marvels at the kill. Lower the pelvis to the bottom, taking the position of sitting. Stegna parallel pіdlozі. Put your hands on the steg and troch to heal the body, the back is left straight. Do not bend and do not twist across, so as not to create tension in this area.

7. Nahil at the twine

For what: Nahil to the underbelly zmіtsnyuє i raztyaguє m'yazi sіdnits, m'yazi posterior surface of the stegna, sub-knee tendon and m'yazi stegon, which lead, as well as rozginachi backs. Such a right is more appropriate to practice for the later twine, as well as for mastering the “fold”.

Yak vikonuvati: Spread your legs wide, the stench is straight up straight and does not bend in the knees. Heal the body with a straight back, put your hands on the bed. Do not stoop your back, roll your shoulder blades together. You can spread your legs wider and put them on the bed in front of you, which allows stretching.

For what: The posture of the garland does not only open the curves of the pelvic floor and stretches the m'yazi nіg and the seat, but also helps to improve the blood circulation in the organs of the small pelvis. So I have the right to know the pressure in the transverse section of the ridge.

Yak vikonuvati: Stand up straight, feet shoulder-width apart. To grow a deep squat, without breaking the p'yat in the logs. Reveal the number of kills and move the body of the troch forward. Fold the arms at once to beat the breasts, and with the expanded elbows, lightly press on the knees, trying to push the quilt down.

For what: This is one of the best rights for stretching the back, the posterior surface of the lower leg and the subknee tendon. So he was sick to the point of subduing, roaring and relaxing that calmness.

Yak vikonuvati: Stand up straight, your legs are spread close one to one. Heal the body so that it lives on the quilt. Hands are freely lowered down, try to reach out with your fingertips to the fold. How not to go out, reach out to the pidlog, wrap your hands around the gomіlka. It is important for you not to hunch your back and stretch your stomach to the stegon. Do not rob Rivkov's hands with your back, if you try to reach out to the pidlog - you risk injuring your back.

For what: The nightly vipad will help you to stretch the m'yazi sit and m'yazi nіg, it is recommended that you start victoriously right after training nіg.

Yak vikonuvati: Spread your legs wide and bend your right leg in the knee, transferring your body to it. The leg of the right leg can be at least parallel to the bottom (you can lower it more), but do not go ahead of the wear. The left leg is left straight. Watch the tension and stretching in the m'yazah nig. You can draw your hands in front of you, or put them on a bed.

11. Vipad іz hands uphill

For what: Vipad is one of the most accessible and most effective rights for stretching any other day. It is possible to win the power of skin yoga practically in whatever minds. Navit, for example, after running on the streets, to stretch the dirt.

Yak vikonuvati: Stand straight, legs wide apart, right leg in front. Lower the pelvis down and bend the front leg in the knees so that between the quilt and the hominy, making a straight kut. The hind left leg is left overly straight and stretched, do not relax it in the knee. Raise your hands above your head, stretch up the hill. With this, try to lower the pelvis lower to the bottom, even more quickly stretching the m'yazi nіg that seat.

For what: You have the right to stretch to take the fate of all the m'yazi of your body. You stretch the ointment of the arms and shoulders, the chest ointment, the ointment of the press, as well as the ointment of the stegon and the bed for the rahunok position of the vipadu.

Yak vikonuvati: Stay at the position of vipadu, right foot in front. Lower the pelvis lower to the bottom. Lower the left hand on the pidlog and turn the right-handed body so that the chest wall was completely open, and the left hand stretched uphill. Look at the fingers of the left hand. It is even more popular that it is effective for stretching, as it is ideal for both pochatkivtsiv and sellers.

Yak vikonuvati: Prodovzhuєmo vykonuvati right for stretching nіg, bіk not minyaєmo. Taking care of the position of the vipadu, put a quantity on the pidlog. You can put a towel under the knee and a pillow, as you have a thin kilimok. The stegna of the front leg is left parallel to the fold and perpendicular to the gomіlka. Move the knee of the hind leg a little back, lowering the pelvis down to the bottom of the stretching. Watch the draw from the m'yazah nig.

For what: Tse pogliblene stanishche front right on stretching for even more effective treatment of m'yazіv nіg. At the feet, the greatest muck of our body is rotting, to that їhnіy raztyazhtsі it is necessary to attach special respect.

Yak vikonuvati: Stay at the position of a deep vipadu, kneel to lie on the bed. Raise the head of the left leg uphill and pull it up with the left hand to the quilt so that the foot is as close as possible to the seat. Sweep right as gently as possible, without rivkiv, so as not to pull the m'yazi nig. If it is important for you to trim the vipad from the choked legs, then skip right.

For what: This is one of the best rights for stretching the back surface of the quilt and the sub-knee tendon. Regularly practice qiu right, as if you want to sit on the lower split.

Yak vikonuvati: From the position of vipadu, straighten the front leg. Build up a slight fringe to the leg, put your hands on the kilimok from both sides of the well-worn leg. The knee will straighten out more, pull the toe on itself, so that the podkoliny tendon will be stretched more quickly. The back is straight, do not round її.

As if I can stretch, put the body on a bent leg.

For what: The pose is blue, increasing the flexibility of the pelvic folds, stretching the seats, quadriceps, and muck of the stegna.

Yak vikonuvati: Turn to the vipadu position. M'yako lower the right gomilka on the pidlog and unroll the leg so that the foot leaned under the left side of the pelvis. The hind leg is left straight, pulling the pelvis to the floor. It is important to fix the position of the pelvis in this woman: the veins are stable and do not collapse. For this, make sure that the pelvic brushes are straight ahead. As a rule, you must not go out, put a pillow under the bed.

For what: The camel pose is ideal for relieving tension at the cervical spine and the upper part of the back.

Yak vikonuvati: Stand on your knees, feet hip-width apart, back straight, both legs should lie on the floor. Put your hands on your belt, push your elbows back. To grow a small frail back, bending at the back and taking a straight kut between the quilt and gomilkoy. Pull the shoulder blades together, open the chest joint of the ridge. Heal your head back without wringing it or straining it.

If you allow gnuchkіst, then zbіlshіt dip and put your hands on your feet.

For what: The pose of a dog with its face down is no less than stretching the mud of the arms, shoulders, back, the seat and the back, but it is beneficially embedding on the back of that ridge. So, I have the right to know the pressure of the whole body, and even more to win after a trivial perebuvannya on my feet.

Yak vikonuvati: Stand at the position of the plank on your hands. Raise the pelvis in an angle, straighten the arms and legs, head straight down. Your body and legs are supposed to make weight. Respect your back so that your back is completely straight. Don't forget the collapsible posture of yoga and the good stretching, we can easily forgive you for the rahunannya nіg in the knees. It is also possible to cancel five different pidlogs.

If you have a good stretch, straighten your legs again and put your feet on the floor.

For what: And one more right for stretching and relieving problems with the ridge. The posture of the dog with the muzzle uphill increases the whiteness at the back, opens the thoracic cell, improves the elasticity of the leg, improves blood circulation in the pelvis. Mi trohi, quite simply, has the right to stretch, lowering the lower part of the body onto the kilimok.

Yak vikonuvati: Lie down on a pіdlogue under the guise of humiliation. Hands bend at the elbows, put the palms under the shoulders. Lift the body uphill, bending at the back and spiraling onto the hands. Legs get stuck on the bottom. Move your shoulders back and down, pull your shoulder blades together, do not strain your neck and do not throw your head back. Treat yourself at the position of the dog with your muzzle down, watching me stretched at the ridge.

For what: The pose of the sphinx gently stretches the chest and crosses the ridge. It is ideal for the right for reduction, put that opening of the chest.

Yak vikonuvati: Lie down on your life, put your breasts on your kilimok. Spiraling on the front, rot at the back and lift the upper part of the body. Take the shoulders from the top, spread the progin evenly between the chest and the transverse sides of the ridge (middle and lower sides). As you can see the tension across, change the deflection.

For what: The lotus position in yoga in Persian black is aimed at relaxation and relaxation, there may be a calming effect. Also, at the lotus position, it is good to stretch the seats, which bring m'yazi stehna and m'yazіv gomіlka, open the pelvic scum. For the rahunok, you will stretch the m'yazi back and forth like a dodatkovo.

Yak vikonuvati: Sit on the ground, straighten the ridge, pull up the top of the hill. Pull your right leg up to you, sweat your lion, folding them with crosses in front of you. Kolіna that stegna lie on the bed. Take a comfortable position, but it is important, so that the back is left straight. Stretch your arms in front of you and lightly heal your body, stretching your back. Don't be turbulent, pull your belly up to the log. Do not forget to repeat to the right and on the next beak, pulling your left leg forward, then to the right.

As the body’s flexibleness allows, you can hide on the front, increasing the stretch:

For what: The blizzard posture stretches the legs, opens and relaxes the pelvic floor, and also improves blood circulation in the pelvic organs and the lower part of the back. The pose of the blizzard is especially good for those who have a sedentary or low-rise way of life.

Yak vikonuvati: In our complex, it’s right for stretching, we suggest forgiveness of the variant of the position, the original posture of the blizzard will only give strength to people with a frontal stretch. Sit straight and bend your legs in knees. Spread your legs so that the knees lie down on the bed, and the feet come together. Put your hands on the gomіlki and pull your feet up to the pelvis. The back is left straight. If you don’t go out and straighten your back, it means to let your feet out in front of you.

As the flexibility of the body allows, you can heal the body forward, stretching the m'yazi back:

For what: The fold is one of the most important rights for stretching the back surface of the quilt and the sub-knee tendon. The fold will be narrower than the brown one, who wants to paint the stretch and sist on the later twine.

Yak vikonuvati: In our complex, we have the right to stretch, we can only modify the fold without a strong nachi. Sit on the bed, legs straight out straight, hands on the quilts. Start to heal the body in advance, trying to lie down with your stomach on the stegna. Stretch your hands forward, reaching out to your fingers. It’s important for you not to slouch your back, but to stretch your stomach to the stegon. You can’t round your back when you’re sick, and you can’t beat the rivkov’s ruhi, trying to make a fold. So vikonannya can hurt your back and viklikati bіl at the ridge.

As if allowing stretching, I will heal the body to the knees, hooting at my feet.

For what: Tsya is clumsy with the right to help you stretch the m'yazi seat, gomelka and the back surface of the quilt.

Yak vikonuvati: Sit on the bed, stretch your legs in front of you. Pull your right leg up to yourself and turn your kill so that the gomilka is parallel to your breasts. Chop with your left hand by the foot, and with your right hand pull the gomіlka yakomog closer to you. Do not hunch over at the back. Repeat right to right and left leg.

For what: Tsya is just right for stretching, it is ideal to go to relieve the tension at the back and across. Also, I have the right to help you stretch out the mud in your seat.

Yak vikonuvati: Sit on the bed, stretch your legs in front of you. The right leg to sing at the knee and to lead the kill through the left steno. The left leg is left straight and lie on the bed. Turn the body right-handed, the left hand lies on the knee of the bent leg, the right hand spires on the back. Do not forget to repeat i on the next bek.

For what: This is one of the best rights for relaxing the back, relieving the tension in the transverse vertebrae and preventing the backbone from getting sick.

Yak vikonuvati: Lie on your back, open your arms. Move the right leg to the left side through the buckle, twisting at the back and pushing against the knee of the leg. You can help yourself with your hand, pressing the trochs on your right leg, so that it sank lower. Turn your head to the right. The right hand is left with a wounded kill. Do not forget to repeat i on the next bek.

For what: This miracle is right for stretching the seat, back surface of the foot and the sub-knee tendon. So it’s just right to stretch the miraculously loosen the cross section of the ridge.

Yak vikonuvati: Lie on your back, bend your legs in knees. Raise one leg uphill and grab it for a gomilka, trying to pull it closer to the chest. The raised leg becomes completely straight. If you have a good stretch, you can straighten your friend's leg, putting it on the kilimok. Do not forget to repeat the stretch on the hurt legs.

For what: This is one of the best right for stretching the seat in the lying position. It also helps to relieve the tension in the area across.

Yak vikonuvati: Lie on your back, your knees are bent, pressed across tightly to the fold. Raise your legs uphill so that the hominin of the left leg lies on the stiff right leg. Hands around the tight right leg and pull it closer to the stomach. Look at the stretching in the seats, the back surface of the quilting is across. Repeat the same on your other leg.

For what: The posture of a happy child opens the pelvic floor, relaxes the pain in the back and across it, and swells the pain in the legs. This is one of the best rights for relaxing the body.

Yak vikonuvati: Lie on your back, press across to the fold, legs bent at the knees. Pull the knee up to the chest and grab your hands behind the feet (either for the outside, or for the inner part). Expand the knee wider and lower the quilt even lower. Take a more comfortable position, you can stow away from the side to the side. Include the pose of a happy child in your complex right for stretching, as if you want to forget about the pain in the cross.

For what: The pose of the wind is one of the best right for relieving the tension at the back, across that shi. In addition, the posture in the wind ensures a light massage of the organs of the empty stomach, improves the crookedness of the ridge, stretches the m'yazi of the seat.

Yak vikonuvati: Lie on your back, lively, pull up, bend your legs in knees. Pull the knee up to the chest, pushing the head and shoulders through the legs. Hands around the knee. Watch for relaxation at the back. Tsya is just right to walk like a stretch and relaxation after intense pressure.

For what: You can complete the pose of a child, whether it be training, oskolki is one of the best rights for relaxation and relaxation. Also, the posture of the child helps to tighten the spine, relieve tension in the cervical, chest and transverse spines.

Yak vikonuvati: Sit on your bent legs in knees, sit on your feet, spread your legs apart. Lower the body on the ground and pull the arms forward. Take a more comfortable position and relax. Watch out for stretching in the m'yazah of the back. Close your eyes and stay in the position of a child until you feel the next pressure.

A slender little body, a crumbly mound and a self-conscious mind - all the result of stretching. Take 5 effective stretching complexes for the back, none and other parts of the body. Return your health without leaving home!

If you want to improve the burning camp of the body, throw off the load of the vag and increase the plasticity of the suglobiv, then busy stretching for the cobs, it’s wonderful for you to go.

An effective method for the development of the body's victoriousness is practically surpassed by all sports lines. At the moment, it is most likely to get stuck in such a way as stretch marks.

Dynamіchna - out of the way for the one who does not have the right to transfer the grain of the singing position to the complex. All rushes shy away from the wind and at the maximum possible speed. Irrespective of those that this type of stretching is recommended for effective weight loss, wine is considered the most traumatic, but often unprepared people take it out of the mouth and tongue.
Passive - this is a miraculous way to go in for sports with your other half. The great minus of such a complex is that it is impossible to deal with it alone, but the method is practiced on the basis of mutual cooperation with a partner, which adds to the vanity of one’s own band of relatives.
Static - light stretching, which is the best for beginners. The richness of this view can rightly be known to the whole world of yoga, to the fact that it is calm, and all the ruhi for an hour spent in the complex is smooth and calm. Simple rules for conducting static stretching allow you to conduct it not only in specially equipped halls, but also in home minds.

The people of the building are able to develop the gnuchkіst be-yakoy Vіtsі. Obviously, in childhood, mud and mud are in a more elastic state and healthier, stretching and bending more beautifully, so the correct post-training of the building will increase your flexibility and improve the burning camp of the body.

Why start?

As if you were hung up with a stretching of the body, you should consult with your doctor, shards to take the right splint protipazan:

hypertensive illness;
injuries that razrivi m'yaziv that tendon;
sickness of the ridge;
arthritis and arthrosis;
ushkodzhennya suglobiv pelvis;
damage to the robotic organs of the cardiovascular system.

For the presence of any ailments, a skin person can boldly choose a new program for stretching the body for the ears.

To start from scratch, the skin novice needs to know the nuances, without any sporting rights they can bring a visible positive effect. Such recommendations are most likely to be felt by professional athletes.

It is important for unprepared people to know the coming moments

Borrowing at the gym or the video program, don’t try to reach out to the trainer’s shows or the sport of the fitness kilimka. The skin of a person may be his own show of gnuchkost, which develops step by step fallow in the structure of suglobiv and m'yaziv.
Busyness is not due to severe pain, as you are blamed for the unacceptable sickness, when you are in the hour of wikoning, it’s possible that you wilted wrong, but you’re still not ready for such an adventure. In your opinion, turn the correctness of the vikonnannya right, or change the focus.
Don’t varto, once you’re done, stretch the stretch on the twine. This complex is responsible for the development of the plasticity of the whole body, and not only that.

It is also important to remember that for an hour spent busy you can’t take a breath. In the air and vidihi owe, it is calm and even, so that it is normal for the breath to saturate the constant influx of sour in the m'yazi, which allows it to function normally.

Stretching complex for pochatk_vts_v

To start doing stretching at home or in the gym, you don’t need any previous training or a special diet. People who may have serious health problems, it is easy to start taking up a program for co-workers - it's a smut tse internal motivation.

Varto means that in order to be engaged in any kind of sport, you need to pick up a good and correct outfit. The skin of a person knows that for fitness she has the right to be flexible, it is necessary to wear elastic training pants and a light handy T-shirt.

To take the best choice of fabrics from polyester, nylon or elastane. Such materials are good to endure strong stretching.

Have the right to develop gnuchkost in pochatkivtsiv to do it simply and not to neglect special skills. Obviously, to start working on your body, more often than not, get back to the trainer for stretching. Fahivets quickly expand the program, depending on the physical data and individual characteristics of the body.

Activities for a skin person can be different, all are based on standard rights and start, however, from warming up the greatest m'yazyv of the body, so that's not the back.

It is important to know that a morning or evening stretching cannot be robbed of serious physical challenges, the shards of m'yazi after training will be more relaxed.

All occupations from stretching the body should be properly started from the lower back, that shoulder needs to be raised, as it is the right to work on them.

Back

Skin from us is bachiv, like home lovers pass. Guts and dogs after awakening actively compete and break the skin m'yaz. May all the exercises for stretching look like in our smaller brothers.

Before the gale complex is right, the skin of a human being on the back of the head needs to be trochs rose. You can streak on a skipping rope, you can’t grow weakly, you’re right-handed and left-handed, and you can take a few steps. In case of a fluke, the warm-up is more than a fault of the organism for a distant workout.

The most effective options for stretching for the back

Sitting on the floor, stretching and relaxing the legs, the toe-coat is properly slouching forward, doti, until in the m'yazah they do not appear ill-natured. Let's straighten our backs calmly. Nahili are repeated 5 to 15 times.
Sitting on the floor, legs cross one by one so that the feet are closer to the torso, and the arms are crossed behind the head. In this position, turn the torso at the different sides.
Standing on a platform with staggered legs, they tread deep and frail forward.
Standing in position, legs hanging shoulder-width apart, and arms crossed behind the back. Spin back bending for 5 to 15 times.
Hands and feet are on the ground, the rudder is moving across the hill and down.
Lying on the stomach, the head and shoulders are lifted above the bed.
From the position of standing on the “mistok”, if you don’t get right, you can rightly work on pidlogs.
Lying on your stomach, take your homies with your hands and pull yourself uphill, imitating a ring.
Lying on your stomach, having spread your arms and legs with a “star”, with rolls, it is necessary to reach with your right foot to your left hand and to the side. Under the right hour, the torso should not be lifted.

Robiti їх can be combined as well as vibirkovo, smut, so that you feel comfortable and take an hour.

Legs

The stretching does not begin with the expansion of the plasticity of the m'yaziv stegon. To expand the back of the quilt, you need to lie on your back and stretch your right leg on your left. Under an hour, the right legs should be left straight, the pelvis does not buckle under the feet. The hands are guilty, but they will be stolen. Stretching is carried out alternately for one and the other leg with a stretch of 1-2 strands.

In order to stretch out the inner and middle dirt, sit on the bed so that the feet stand one by one. The legs are pulled up to the maximum to the toe. Under the hour, you have the right to walk forward with an even back. It is also possible to work like a bi "hanging" in one position. After pushing forward, trim your back straight for 30-60 seconds.

Internal m'yazi stegon are drawn for the help of one more right. In the position sitting on a straight leg, it is necessary to expand the sides in different ways to the maximum width. In this direction, they also sway forward, right-handed and left-handed. Under the hour of such an extension, it is necessary to work it up so that the skin is frail for the front. However, varto remember that they were not guilty of viklikati strong painful feelings.

Busy on the draw of the zovnish m'yazіv stegon: you sit on the pidlog, bending under your left leg; the right leg, bent in the knee, it is necessary to throw it over the left leg, and pull the knee to the breasts. In this position, there is approximately one quill, after which the legs need to be changed.

A lot of people, as if they were on the ledges of gymnasts; Such a right allows you to stretch the front part of the quilted m'yazyv. Obviously, unprepared people do not have the strength to repeat after professional athletes, because the stench develops the plasticity of the body with fate. Beginners begin to work so right in the position lying on the side. If you are lying on the left side of the body, then it is necessary to stretch the right leg with the right hand. An hour of such stretching is 1 quilina per skin leg.

Leg-split

Be it a girl in her life, at least once she wanted to sit on a late twine, the protege of the year is overwhelmed, and the possibility of realizing the dream looks more primary. Just busy for stretching nіg allow sіsti on the twine for whatever it is.

Right for stretching on the twine v_dbuvayutsya step by step

1. Dynamic gymnastics: this complex includes swings and wrapping legs in different sides. In order to achieve the maximum effect, such an emphasis on dirt must be applied after the fact that it appears at the feet. Keep in mind that the stresses and exhaustions of the m'yaz are constantly shortening, and do not stretch.

In an active warm-up, they also include the sick forward, back and to the sides. You have the right to be shy, without stumbling, and minyati them after 10-15 repetitions.

2. Ballistic focus: include even more serious injection into the dirt. All have the right to be on the threshold of pain, and it is guilty that they lead to a greater increase in painful sensations. To this complex enter right with vipadas. Forget about a deep crock in front, with which the leg, which has lost its back, is guilty of a straight line. After that, like a spring ruhi you are guilty of killing a croc. Taka has the right to struggle with stretching the whilini on the skin leg.

Tumbleweeds can also be seen before the ballistic ambition. For їх vikonannya you need to sit on one leg, and a friend needs to fight a kill. In this position, it is necessary to sit for about 15 seconds, and then it is enough to move smoothly without the help of hands on the other leg.

The whole complex of rights is also included badly. Sitting on the floor, it is necessary to spread your legs wider and alternately swell up to them, hovering over the skin collar for 10-15 seconds.

The skin is right, directed to the development of gnuchkost, vymagaє singing willpower, shards of the effect in them can be reached only through the bіl.

Gymnastic stretching includes not only a complex for the development of flexibility and plasticity, but also active walks, and work on problem areas of the body.

Starting to take up stretching, you won’t be able to choose your own large number of rights. For unprepared people, for the cob it is better to designate 5-7 basic rights, and then add new ones after practicing them.

Engaged in gymnastics for stretching, choose the upper complex right for stretching, supplementing it with small physical exercises: dumbbells, a skipping rope, squatting and other.

Stretching for beginners is a handy and easy way to take care of the health of the body and look right.

Stretching for cobs at home minds

Stretching for the cobs is a good way to increase the efficiency of the body, improve your good looks and avoid getting sick. Just busy with plastic surgery can be easily carried out at home, without buying any gym equipment. The only thing you need for home training is a gymnastic kilimok. Such a sports accessory will help you to carry out successful and successful training. Warto means that without a kilimka it is practically impossible to carry out a ballistic stretching for the twine, the shards often kick the legs on the covers and under the hour of training, you can take a serious injury.

The right stretching will bring a lot of receiving moments to your life. Women, who are constantly engaged in this type of gymnastics, can more often indulge themselves in sickness during the hour of menstruation, and also restore a normal and stable cycle.

The complex is right for stretching and relieves pain in the back, that reinforces the work of the heart-vascular system. To take this view to bring apparently peace and tranquility. Zavdyaks of stretching, men and women of a different age can normalize their sleep, restore the exchange of speech, and almost feel at 100%.

Video

Everyone wants to be flexible and plastic, but in nature it is far from being given to everyone. Tim is no less, paint your stretching for help, you can rightly have it, whatever you want. Especially bagatioh tsіkavit, like sіsti on the later and transverse twine. We don’t know anything about stretching today.

Yaka Korist stretching for the body (stretching)

Stretching clothes (from the English stretch - pull) are changed, which bring harm to the body and are important, not only to surprise the sick. Dehto firmly vpevneniy, scho nіyakoї coristі vіd stretching is not. How about doing it right?

The most important advantage of stretching is to remember the improvement of the gnuchkost. Tse mozhe help you win the deacons of power have the right to the full amplitude, they are effective.

Also, stretching is badly showing itself as a rehabilitation practice for people, for example, as they suffer from pain in their shoulders or in their knees.

However, in spite of the broadening of thoughts, stretching does not protect against injury from injury, as you can work up to training.

In addition, studies have shown that stretching to the main training can reduce strength performance.

And the axis after the main active training of the trochs is taken up with a stretch - the hour itself. Tse dopomozhe vityagnuti that razslabiti m'yazi tіla and zapobigti or reduce bіl poslya to occupy.

Just pochatkovі right for stretching nіg

The best efficiency and safety is shown by a static stretch, the shards in their right to become fixed and calm down for an hour without any breaks. Dynamic stretching can be more traumatic for ligaments and joints.

A lot of static stretching rights - tse asani (poses) from yoga. Let's get to know them.

Whether it’s right for stretching, we’ll look at it, the stench will be corny like for women, and for people.

Variations tsієї have the right even richer in the simplest to such, yakі pіd force only professionals.

Let's start with the simplest option.

Wiping technique:

We stand on the knee and lower the pelvis on five.
The column is moved to the side of the flooring, as it allows the current possibility of stretching.
Take a look at your position.

Even though this posture does not call for difficulties, it is easier to right.

Wiping technique:

Stand on all fours, move the knees to the sides, but allow the lower ribs of the stretch.
After that, the legs are turned so that the inner side of the gomіlka lay on the bed. Gomilki parallel one to one. Shkarpetki marvel at the kill.
In this position, you can gently sneak back and forth to destroy the stretch.

Zavdannya - I will put the inner lining of the leather quilt on the back.

Another simple, but not less effective option is the right toad, sitting on the floor.

Wiping technique:

Squatting on the hips, feet on the width of the pelvis, scarves to marvel at the sides.
Get down so that the quilts stick up with lithic m'yaziv.
See that your back is straight, try your best to twist the wind a little back.
Hands are raised at once, bringing the palms together, the elbows rest against the inner bik kolin.
In such a rank, go out, with your hands rozshtovhuet the knee to the side. As if everything is correct, you can see the stretching of the inner side of the quilt.

These options have the right, with regular employment, to allow you to sit on the transverse twine.

More specific variants of "toad".

Toad Pose for the Stuck

In this variant, the task is to put your feet on the bed. Obviously, this option is suitable only for those who are stuck with a good level of stretching.

A little bit of practice is needed.

Wiping technique:

Lyagaemo on life, vinyaguèmo offended legs.
With a breath, lift the body.
We bend one leg in the knee and lift it up to the one-man bench.
With one hand, we hug the foot and begin to gently squeeze it to the point.
Those same robimo with the other leg.

І step by step we try to wink to the right with both feet at the same time.

Beach vipadi for pochatkivtsiv

One more dosit is good right for stretching the internal m'yazіv stegna - bіchnі vipadi.

Wiping technique:

We stand straight, the back is even, the look of straightening forward.
Feet should be approximately shoulder width apart.
Robimo wide krok killed and zginayemo leg in the knee.
Kolіno with whom it is not guilty to go by the sock.
We shake the body up to the legs and push with our hands under the logs.
In this position, hold for 30-60 seconds and repeat on the other leg.

Blizzard pose - gymnastics is not only for women, but also for men

The second positioned to the right of yoga for the inner part of the stegna is the pose of the blizzard.

It’s really ineffective to win, the shards don’t dare to put the necessary pressure on their feet. Varto ask someone to softly strangle on the stegna for the best infusion.

Wiping technique:

We sit on the ground with a straight back.
The legs are pulled up to you, as if it is possible, and you should stop.
Grab your feet with palms and pull them up to yourself, putting the quilt on the underlay when you put it on.

If you become thinner, you can heal the body forward from this position and try to reach your forehead with your forehead.

Stretching from the sitting position - developing the flexibility of the muscles

Nahili sitting tim, whose stretching is not very good, is importantly given. It was easier to vikonuvati nachili standing up. Ale is effective in the right, and it is not necessary to throw off її from rachunkiv.

We sit on the seats, our legs are strong - we are out of the camp.
Try to keep your back straight in this position. Even though the stretching is not so good, you already see the stretching under the knee.
Doloni put a charge from yourself and fit them into the log so that you don’t want to get out of the way, trying to heal the corps forward. Pull the caps on yourself. Get busy at some position for a while.
Now stretch your body to the floor.
How easy it is for you to go in, put your breasts and live on the quilt and stay in this position for 20-30 seconds.
If you turn around at the outward position, pull one leg up to yourself, so that your foot rests against the inner area of \u200b\u200bthe other leg, and the knee marvels sideways and stretches again, slouching forward. Grab the wounded leg with your hand. Get in the right position.
To go out, you can lie on your belly on your bent leg.
Repeat the same on your own leg and turn around at the exit position.
Now spread your legs to the side of the floor, stretching allows you to stretch and heal the body forward.
To go out well, we try to lower the body on a platform between the legs.
If you don’t want to go out, you can put your hands on your back and gently push yourself forward.
Get stuck at the sick for 20-30 seconds and straighten up.
Now we pull the body not to the center, but to the right leg, trying to lie on it with the stomach.
After whom we change the leg.
We straighten the back and start stretching not from the stomach to the leg, but sideways. Zavdannya at the one who grabs the foot with his hand.
We change the leg.

It is possible to vikonate 2-3 such stakes, in order to effectively stretch the ties and m'yazi.

It’s better to win the physical fitness right, or in a pair, like a sleeping stretch, or I’ll help you, helping you to help you stretch.

Stretching from a standing position to walk and unprepared people

It’s easier and more efficient to start stretching standing up, it’s easier and more convenient to induce an unprepared person with no more than garnoy gnuchkist, it’s better to start stretching standing up, and then move on to other rights.

Let's get straight.
Robimo is deep in the breath and chills down with a round back. Relax and let your head, hands and body rest at a comfortable free station. Look at the soft stretching at the ridge and pull yourself up at such a position.
Take one more breath and pull your hands to the fold, trying to put the whole valley on the fold.
Let's get around the knee and put the breasts that live on the quilt.
Like nothing to go out, put your hands on the homies and gently stretch in a comfortable position.
We straighten up, timidly deep in the breath and repeat everything all over again.
After someone else, we put our legs wider behind our shoulders and sway forward, so that our fingers stick together with our fingers.
As soon as you go out, put all the bottom on the bed.
An important task here is for the one to prag the visconat all with a straight back. So, with a rounded back, you can heal more, but as a result, the quality of the stretch will decrease.
It is good to be able to stretch from this position: we huff up to the torso, wanting to use our fingers to pidlog and we start to rearrange our hands, nibi krokuyuchi forward to the nig, and then turn to the nig.
Now we heal up to the right leg, dragging ourselves with a straight body.
Straighten up and repeat on the other leg.

Vipadi - deep stretch

We looked more importantly right, like a good stretching of the inner beak of the quilt. With regular vykonannі, the stench will help to sіsti on the transverse twine. Be careful if you have any problems with your knees

For goodness at the cob stages, you can put it under your leg, so that it relaxes in that position, and does not strain

If you have to go out again on the pidlog, then the next step is to turn the pelvis so that you do not sit sideways, but straight.

To win the twine, spiral on the shoulder and bend the right leg. Carefully pick up your feet.

Repeat all the same on the other leg.

Tsya is rightly positioned in yoga and helps well to stretch out on the later twine.

Take care of these joys, and your training will become more effective:

In order to remember the results, it is necessary to regularly expand. 3-4 times for a day will be enough.
A stretching complex (suples) is better than working in the evening, but not lying. M'yazi for the day rozіlili and stretched out, it will be easier for him to win the right.
It is necessary to take care of stretching hoch bi 30 hvilin. Skin position is utrimuemo vіd 15 to 1 hvilin.
Before stretching, it is necessary to spread the mud: raise the swing, sit down, otherwise you can pull the bands and the mud of the legs.
Static stretching is safe, lower is dynamic, but it doesn’t mean that you can’t help yourself, just walk around. However, here it is necessary to understand the world: sharp rivkivs with a great amplitude are not guilty of buti (marvel at the beginning of the video).
You are not to blame for the strong pain in the legs. You don't need to stretch to the pain.
Naygolovnіshe - try to relax at the skin camp. As soon as you relax, the m'yazi begin to stretch.

As if you are not a more vile species of the nature of a person and are convinced, that you should already be engaged in stretching, and you don’t see anything, that’s a pardon. What an older person, more than an hour may be needed in order to take visible results, but maybe improve your gnuchkist.

It doesn’t matter if you needed to use the twine for the sake of effectiveness on the special swings, the insufficiency of stretching for good health (so, you should bring the twine, and chimalu). No matter what you think, know that it’s really not so easy to sit on a twine. If you need to regularly exercise effective rights, then more.

1. Healed with hands "at the castle" behind his back

Stretching, as a rule, hurts and I can’t even accept it, it’s best to start with a simple and slightly relaxed right, as an example. It is good to stretch the m'yazi of the back surface of the stegon and, as a bonus, improve the flexibility of the back, straighten the shoulders and chest.

Yak robiti. Stand up straight, feet shoulder-width apart. Bring your hands behind your back, go “to the castle” and lift up the hill - your back can be bent. In such a position, one should get sick and pull one's chest up to the stegon. With whom, trim your legs straight, the stench is not guilty of bending in the knees. Having stood like this, until you have gained 5 breaths, it is proper to turn around at the exit position.

2. Weak to one leg

Practice yoga more carefully. "Pull" will be under the knee and at the bottom of the back, then the twine will become a couple of centimeters closer.

Yak robiti. Sit on the bed and stretch your legs. Zignіt right in the kolіnі and lay nabіk, by the same token half of the quilted quilt. Stretch with your right hand to reach the outer side of the left foot, and try to put the toelub on a straight leg. Pull the left hand forward, to the foot. Relax your shoulders - the stench is not to blame. Stay in this position, build the docks for 5 breaths. Lift the body, remember your legs, repeat right.

3. Nahil forward

Lie with your body on the ground in such a position, you won’t be able to see it right away. And if, nevertheless, weide, it will mean that before the twine (moreover, not later, but transverse) nothing was left.

Yak robiti. Sit down and open your legs ubik, but not to the limiting width. Move your pelvis a little forward, and then follow him, so that your legs do not stick out at once with him. Straighten your back. Serve the body forward, up to the logs, the docks do not see the “flying” under the knees - the tendon is stretched. Stay in the lowest possible position until you gain 5 breaths, after which you turn to the exit position.

4. Deeply forward

What can be simpler and smarter, less burdensome than this in such a way? Until then, I have the right to help you do better to help stretch.

Yak robiti. Zrobіt vipad right foot forward. Put your hands on the pidlog. The leg can opine between them. Put the last amount on the pidlog. If you can, get down on the lect. Squeeze the body to the right leg. The stegnas stretch to the pidlog. Get rid of the yakomog lower until you get 5 breaths. Remember your legs and repeat right.

5. Deep vipad

Popratsyuvavshi over the extension of the knee, let's move on to the stegon, or rather - to the m'yazіv їх posterior and front surfaces.

Yak robiti. Walk up to the wall, stumble on the rock in front of it, turn your back to it. Get on your knees. Right leg, bent under a straight kut, put it forward. Lift the foot of the left foot up to the mountain and “lay” it on the wall. The batons pull down, the docks do not see the tightness of the m'yaziv. Put your hands on your knees, so that your camp will be stable. Trim your back straight. Stay in this position until you work 5 breaths, then relax, remember your legs and repeat right.

6. Power stretching in standing position

Stretch the mud with the strength of your hands - if you can be effective, lower the pressure on them with your mighty vag.

Yak robiti. Stand up straight, close your feet. Move the left leg to the left leg, and the right leg, bent at the knee, so that it is easy to take hold of it with two hands, lift the mountain. Steady straight on the lion's nose. It is enough to straighten the right leg to the side, trimming the big toe with the hand. It’s easy to do it, pull the steno to the stomach, lift the foot to the stele. Stretch for 5 breaths. It is enough to lower the right foot on the pidlog. Remember your legs and repeat right.

7. Stretching at the beach plan

To gravitate in such a cunning (in the direct meaning of the word) position, it is necessary to wear trim and jealousy. Irrespective of folding, it’s right to try it out - some m'yazi won't be out of place, and others are given a static taste.

Yak robiti. Stand at the bіchnu plank on the twisted hand and with support on the right leg. Carefully, saving jealousy, grasp with your left hand the great toe of your left foot and bend your leg in the knees, pull your mountain, straightening step by step. Stay, try not to waste your balance. If you can, straighten your leg and pull it even more. After 5 breaths, carefully release the left leg, put it on the bed, take the seat position. Remember the beep, repeat right.

Kozhen, who wants to go in for sports, knows how important she is.

It develops flexibility, tightens the tendon, improves blood circulation and, obviously, helps to avoid injuries during the hour of active training at the gym.

It is indispensable for people who suffer from illnesses: they feel pain, improve the posture and improve the body as a whole, increase vitality and coordination of damage.

In these articles, we have prepared for our readers 10+ first right stretching for the first time at home minds, as well as short recommendations on how to get it right.

Stretching for cobs on a skin day - basic rules for stretching

The main advantage of stretching is its absolute accessibility - training with the same success is possible both in a high-rise apartment and in a gym without special expensive equipment.

All you need is an hour, a bag, comfortable clothes made of natural fabrics, that do not hold down clothes, and knowledge of the basic rules.

The complex of your sports training can be turned on right for stretching

Axis head of them:

If you have a chronic illness, before taking the cob, consult a doctor for a contraindication. Їх the list of malias, prote to people іz pіdvishennym vise and zahvoryuvannymi suglobіv vykonuvati active stretching is not recommended.
The character has the right to lie down according to your growth, vag and physical training - protect the factors, pick up the system of training, and remember that you are not guilty of tolerating the pain - you should not be recognized positively on the results, but rather lose the right.
Before classes, start playing the warm-up routine - nahil forward / backward, wrap around your arms, head, pelvic area, walk or run on the mist.
Appreciate the cob rib of your physical training and increase the effort step by step.
In order to take the view to take a maximum of corrosiveness, fix in the skin position for thirty seconds, gradually increasing the hour to whilini and more.
Direct the skin to the right on the treatment of a specific part of the body. For this, subdivide the complex into blocks for different groups of m'yaziv.
Learn to breathe correctly: before the cob, breathe in right, and do not hush your breath for the hour of vikonanny. Reinforce dihalna zeal at breaks between walks.

Set it right step by step

Porada: before the cob of individual lessons, ideally, it is better to take two or three lessons from an experienced instructor - you will be able to get rid of the main pardons and, if possible, the correct way to ruhiv.

5+ main types of stretching

It is folded with swinging arms, legs, vipadas, kicking on toes and kicking on the chest, allowing you to fine-tune your body to physical vanity.

Porada: the complex has the right to stretching for the first time at home minds to manually win at the accompanying initial video lessons.

Stretching for homework minds - 10+ main rights from the photo

Right for nig

Magic legs.Problyayut stegnovі that tendon.

Stand up straight, spread your legs shoulder-width apart, lift one stroke and use it to swing, like a pendulum, to the left and right, increasing the amplitude.

Trim your back straight. Robіt kozhnu right hvilin-p_vtori.

Cream of simple swings with legs, you can win right with additional support

Bichni vipadi.Problyayut s_dnichni m'yazi and vnutrіshnyu surface. The position of the body is similar to the first one in the right, the hands are ruffled at the waist.

Widely expand the crotch of the right to the side, the leg bends into the knees at the same time, transfer the arm of the body to it.

Unnecessarily freeze, so that you can see the tension in the m'yazakh of the left kіntsіvka. Repeat to the right on the other leg.

Bichni vipadi draw with sizable

Cross swing your legs.To improve the rіvnovaga and coordination of movements. Stand straight, feet shoulder width apart.

Stretch your arms forward perpendicularly with your palms down. Raise your legs along the cheeks so that the toe of the left leg is touching the tips of the fingers of the right hand and to the side. Start from ten repetitions for the skin leg.

Set for the back

Push forward.Problyayut and back surface of the stegon. Stand up straight, let's heal up to the bottom and stretch to the knees, saving the knees of equals.

Your meta is to hit the bottom of your feet. Repeat right 5 times.

With a good stretch, you are guilty of pushing your feet with your palms

In another option, you have the right to stand up straight, clasp your hands at the lock above your head and lower it on the potilice.

Sweep 10-15 coats of the coat forward, keeping your legs straight and back.

Now robimo got sick forward from a sitting position. Tsya is rightly indispensable for saving.

Sit on the floor, spread your legs as wide as possible. Inhale deeply, twist your back. On the vidikha, heal forward with twisted hands.

At the lowest possible point for you, go to the pivhvilin and turn to the cob. With an ideal expansion, you are guilty of twisting to the chest with your breasts.

Your smut zavdannya lies in the fact that you will bump with your breasts, taking care of your back with your legs even

Set for hands

Compass.Proroblyaє m'yazi vsogo.

From the standing position, spread your arms on all sides to the level of the shoulders and circle the circles behind the year arrow and against 20-30 times, progressively increasing the radius.

Knives.Help to improve the tone of the original m'yaziv. Hands raztashovanі similarly to the described ї more in the right.

With a stretch of hvilini, beat one-hour swings with kіntsіvkami, similar to a ruhi knife - the right hand collapses nazustrіch levіy and navpaki.

Putting hands behind the head to prepare the m'yazi before training

Putting hands behind the head.Zmіtsnyuє m'yazi-rozginachi. Raise your right hand, bend at the elbow and lead it behind your back, holding it with your left lower than the elbow.

If you feel the pressure in, stretch for 30 seconds, turn around at the exit position and repeat to the right on your other hand.

Set for the press

Lie on your stomach on the bed. Legs bend at the knees. Lift the body and brush around the brushes with your hands.

Rotate the spine as much as possible and improve the balance. Pillows stick around the area of the abdomen.

When vikonannі tsієї right statі is guilty to hang around less your life

Stand straight, feet shoulder-width apart. Raise your hands at the castle and lift it over your head. The area that side is tense.

Begin to win smoothly, if left handed and right handed, trimming at a point that is extremely low for the skin side for 30 seconds. In such a rank, the ridge is well stretched.

Qia is just right Korisna for the press

It is right to stretch for the first time to get out of the sitting position. Sit on the chair with your back.

Keep your back straight. Slow the turn to the body, pushing yourself with your hands on the back of the style.

Hold for 20 seconds and turn to post position. Wipe to the right 5 times on the skin side.

For training in the home of the minds of the camp in good old style

Set for chest m'yazyv

Mistok- tse znayome z lessons of physical culture have the right to opratsovuє that lead to the tone of the chest and stegnovі m'yazi at once.

Lie with your back on the bed and bend the knee. Open the heels of the yakomoga closer to the middle of the day.

Raise the buckle high, saving the front of the shoulders pressed to the bottom.

Leaning at the present point, deeply inhale, see, turn around at the outward position and repeat right five times.

Repair from the simplest place

From the standing position, swipe ahead of you. Open your left hand on the stand of the pivmeter in front of the feet.

Bring the right leg back, lift one arm, sigh, as if the body is turning to the right.

Repeat right 5-10 times on the skin side. It miraculously expands and improves the scorching balance.

Stepping on the right - final in the complex stretching for pochatkivtsiv. Get down on the knee and strain the press.

Stretch your arms forward in parallel to the fold. Throw your head back, pull the toulub back, staring at the shoulder blades.

Fix yourself on the borders of possibilities and count five deep breaths-vidihiv. Turn to the cob position, repeat 5-10 times.

Qiu rightly beat the rest

Porada: at the first stages, it is more important to take the most important for a still unprepared and untrained body - do not overestimate the tension and overcome the right pain. Increase the amplitude and the number of repetitions step by step, so as not to get injured.

With regular stretching of the m'yazi, the tendon will always be in tone, the camp of the blood-bearing vessels will improve, and the blood circulation will become less pronounced, mood swings will become less pronounced.

Sports ambitions help to relax and settle into a calm state of mind.

Positive changes to remember and those who are actively engaged in correct weight loss - stretching of knowledge is the most natural way to get rid of fat deposits.

You can see how much more right you can win by defeating the basic technique, you will know from the article.

With regular exercise, you can move on to the next stage of training already in a couple of months.

And in order to take the complex with stretching for the first time, it would be as comfortable and understandable as possible, we prepared video lessons at home, you can marvel at the following: