When exercising regularly, it is very important to consider the condition of your body. To do this, you need to apply such loads that you can handle without harm to health.
In order for the training to be effective and safe, you should know about the rules for stretching muscles and competently prepare the body for the upcoming stress. As an addition, "stretching" is used. This type of aerobics is aimed at stretching various muscles.
Stretching workout guidelines
Exercises are conventionally divided into:
- Statistical - the accepted position is held for 60 seconds;
- Dynamic - consists in precise control of springy movements, within the range of capabilities of specific muscles;
- Passive - with such a stretch, one's own efforts are not used, instead a partner comes to the rescue;
- Active - stretching technique is aimed at each muscle separately;
- Ballistic - this type is acceptable mainly for experienced athletes and dancers.
- Isometric - alternating tension and relaxation.
Basic rules of the training:
- regular exercise;
- classes in the evening;
- mandatory warming up of muscles;
- increasing the load as flexibility improves;
- smoothness of movements;
- do not stretch to pain, it is enough to feel a strong muscle tension;
- the duration and intensity of training is calculated based on the physical fitness of the person and the desired end result.
How to warm up your legs before stretching?
At the beginning of a workout, experts recommend doing a short stretch of muscles and joints. This important step cannot be ignored or skipped.
Due to it, a rush of blood to the muscles begins, articular fluid is released. The effectiveness of the further development of the lower limbs depends on a good warm-up before stretching, because if the muscles are not warmed up, there is a risk of ligament rupture during sports.
Warm-up benefits:
- improved plasticity;
- development of stability and coordination of movements;
- acceleration of blood circulation;
- oxygenation of muscles;
- increased flexibility of joints and tendons;
- reducing the risk of damage;
- improved posture;
- feeling of lightness;
- increased performance of the muscles.
Main goals:
- muscle tone;
- increasing the temperature of the muscles;
- reduction of overvoltage;
- increasing the intensity of training;
- minimization of sprains;
- psychological preparation.
How to Stretch Leg Muscles - Exercise
Stretching always begins with primitive relaxation:
- Legs should be placed at shoulder width.
- Raise your arms up on a deep breath and lower them on the exhale.
- Repeat 3-5 times.
Seated side bends
- Sit on the rug.
- Knees slightly bent, keep your back upright.
- Close your hands behind your head.
- Slowly stretch your legs out to the sides.
- Perform a lateral tilt of the body, touching the elbow to the right leg.
- Linger on touch.
- If you can't reach your leg, you can use the belt at first.
Frog pose
- Get down on the floor on all fours.
- The lower leg and thigh should be at right angles.
- Stretch your arms in front of you.
- Tilt your forearm forward slightly, arching your back as much as possible.
- Dissolve the knees without unbending the legs until a feeling of tension appears in the groin area.
- Stay static for up to 30 seconds, then return to the starting position.
Side lunge
- Lunges are performed while standing, feet wide apart, shoulder width apart.
- Socks are pulled apart, the press is tense.
- As you inhale, slowly lower yourself onto your leg, bending it at the knee, leading the body to the right.
- The knee angle should be 90 degrees.
- The second leg is absolutely straight and extended to the side.
- The foot rests closely on the floor.
- Change leg, repeating lunge.
Exercise while standing on one knee
- Lunge forward with the right foot.
- Slowly lower your left knee down.
- Find balance and with the same hand pull the toe of the left leg to the buttock.
- Contract your pelvic muscles to increase tension.
- Stretching for 10 seconds, change your leg.
- To make the exercise more difficult, the opposite arm can be extended in front of you.
Butterfly pose
- A complex exercise borrowed from yoga.
- Sit on the pad.
- Spread your legs in opposite directions and bend at the knees.
- Combine the feet together, and in the aggregate, move your hands as close as possible to the groin.
- The closer the feet are to the body, the better the groin muscles stretch.
- The shoulders are straight, the back is straight.
- Tilt your head down slightly, trying to reach the ceiling with the top of your head.
- Use your hands to apply pressure to the lower limbs.
- Stay in this position for 10-20 seconds.
- At the next stage, try to bring your knees together without lifting your feet (you can help yourself with your hands).
- Repeat the whole complex from the beginning.
- To relieve the load on the back muscles, you need to straighten your legs and twist your body in different directions.
Standing stretch
- Go to the Swedish wall or stairs.
- Stand a few centimeters, facing the structure.
- Without lifting the heels off the floor, place the top of the foot on a hill.
- Rotate the ankles first "away from you", then "inward".
- In this way, the calf muscles are stretched.
Forward tilt
- From the "sitting on the floor" position, straighten your legs in front of you.
- Try to touch your middle finger to the top of your foot.
- If that doesn't work, you can bend your knees a little (until the stretch improves).
- For spinal problems, keep your back as straight as possible.
Wall-supported stretch
- Stand facing a wall or plane that you can rest your hands on.
- Step back, putting your foot on your toes first.
- Then, gradually press the heel to the floor to stretch the lower leg.
- Take a certain amount of time.
- Do the same with the other leg.
- For beginners who still find it difficult to keep their heels on, you can ease the exercise by getting closer to the wall.
Contraindications for leg stretching
Anyone can stretch, regardless of age and sports training.
But in some cases, this process must be approached with caution:
- past injuries of the spine;
- damage to the hamstrings, inguinal ligaments;
- diseases of the hip joints;
- acute back pain;
- bruises of the limbs;
- cracks in the bones;
- high blood pressure;
- classes during pregnancy in agreement with the doctor and trainer;
- dizziness;
- muscle spasms;
- prolapse of the uterus;
- high temperature.
Warnings:
- you do not need to try to swing your body in order to stretch harder or deeper - this can cause injury;
- correct breathing during training is the key to success; it should be rhythmic and even;
- at the end of the exercise, the muscles should be relaxed.
Stretching your leg muscles is not only necessary but also beneficial. The main thing is to do it correctly and carefully, following the recommendations of the trainer. Stretching the legs increases range of motion, strengthens joints, and prevents muscle injury and pain during sports.
