Right for roztyaguvannya m'yazіv: report description. The complex is right for stretching m'yazіv: zatrimka after training Gymnastics is all right for stretching

leather look physical rights bear your grudge for the body. It’s not a fault that you have the right to stretch, as the rest of the hour gained popularity. Їm assignments of cilia directly in fitness - stretching.

Korist is right for stretching

Regularly stretching the right for stretching, you increase the elasticity of the ligaments and the tendon, as well as the friability of the loins. For an hour to take up stretching, it will be more effective to deliver m'yaziv blood and brown speeches, which allows you to save spring and elasticity for a long time. The stench to improve the postava, roar the body of strings, graceful and gnuchkish.

Right for stretching m'yaziv kindly fight against salt deposits and prevention of hypokinesia and osteoporosis. The stench relieves mental stress, relaxes, relieves you and improves the processes of old.

Vikonanny rules for stretching

1. For stretching, I can change the draw. It is ideal to have intense aerobic activity, for example, dances, haircuts,.
2. Under the hour of vikonanny, you are right and guilty. Do not need dbati and pull hard.
3. Stretching, do not spring, rather beat the morning.
4. Trim at the skin position for 10-30 seconds. In a matter of hours, you may feel like a strain.
5. You have the right to need to beat the skin side.
6. While stretching the stretch, be it a part of the body, try to concentrate all your respect on it.
7. Under the hour of training, follow the breath. Don't try yoga at all, but don't hurry to see it. Ideally, the mind can be profoundly calm.

Complex right for stretching

Іsnuє richly see the right to stretch the m'yazіv, deyakі z of them is simple and pіdіdut navіt children. Other names are foldable and to that, the force is only for professionals. We look at the complex, a kind of pidide for pochatkivtsiv.

Stretching m'yazіv shiї

1. Stand up straight and spread your legs. Put the palm on your head and, pressing with your hand, try to reach out to your shoulder with your hand. Repeat ruh at the next bek.

2. I will again place the shank on my head. Lightly pressing on the head with a hand, heal її kill and forward, nіb nіbаєtes far from the chin to the clavicle.

3. Stash the insults on the tilis. Lightly pushing them on the head, stretching the legs to the breasts.

Stretch for breasts

1. Stand up straight with your legs apart. Raise your hands to the level of your shoulders and set them apart. Smoothly move back the valleys as far as possible.

2. Stand sideways for a crock in front of the wall and rest against it with your arm, with which the arm is to blame but on one level with your shoulder. Rotate the body, open the door against the wall.

3. Get on your knees. Straighten your arms, splurge and lean on the palms of the pidlog. With this homilka, that stegna is guilty buti under a straight cut.

Stretching my back

1. Stand up straight and lightly spread and bend your legs. Heal forward, back your arms under your knees, then round your back.

2. Standing crustaceans, walk forward and sideways with your hands, and heal the body in the same way. Try to stick with your tongues.

3. Standing crustaceans, round the back uphill. Briefly fix the position, and then rot down.

Stretching m'yazіv nіg

Everything is right to win for one leg, and then for the other.

1. Sit on the floor and straighten your leg. To bend the left leg and open the її foot of the bіl external side knee of the other leg. Put the elbow of the right hand on the knee of the left leg, and with the left hand rest against the backing behind you. Pressing on the knee with a lyktem, pulling the m'yazi of the stem.

2. 3 sitting positions, right leg pull back, and bending the lion in the knees, roll it in front of you. To heal with a sheepskin coat in advance, poking around with your elbows, the pidlogs stick out.

It has already become a tradition that all people, how to lead, but only the beginnings of news healthy image life, even little respect is given to the right to stretch. It is possible, deyakі vvazhayut, scho gnuchki m'yazi need only professional athletes (gymnasts and acrobats), who calls his line and marriage to the hour, but if you don't think about this kind of right.

I, irrespective of the reason, all people spend too much. Age, right for stretching, navit for pochatkivtsiv This is a wonderful, and smut-friendly way for the skin to get in good shape. It doesn’t matter how old you are, who went in for sports, stretching for everyone. By training the flexibility, you increase the elasticity of the soil, improve the friability of the loam. Of course, the right stretching allows you to improve the blood circulation in the body, to help you relax and just improve your mood and self-perception.

How do you bachite, plus you take an impersonal stretch. It’s possible, you check at once, if we tell you about the minuses. Minuses, bezperechno, є: you can harm the driftwood, take the stretching of the ties and just harm yourself. You can get away with Alecia, if you competently go to training. For the cob, you need to understand how to see stretching (stretch marks) and understand.

Usygo іsnuє 2 types of extensions: static and dynamic. There are more types of stench, but we won’t tell the world about them. Otzhe, static stretch- this is one of the main types of right for stretching, it is recommended vikoristati sama yogo. In case of static stretching, you are not guilty of zdiyasnyuvat zhdnyh sharp ruhiv. Accepting one position, you are guilty of knowing in the new stretching dekіlkoh khvilin, vіdchuvayuchi, like your m'yazi are stretched.

With dynamic stretching(Yaku do not recommend vikoristovuvaty beginners) trainee is guilty of robiti all-powerful swings, roll from the late twine to the transverse, and navpaki.

Dali mi looked at the most effective right for stretching, yakі pіdіdut pochatkіvtsam. Usі stinks static and not vmagayut specialії podgotovki. It’s even more important that you rose before the cob of training: hit 2 walks of 25 squats, shoot on the jump ropes, or else you have an exercise bike lying around under your hand, take a sprat of hvilin on the new one, and then proceed to training.

Set for stretching nіg

Let's go, we've risen and we're ready to start before stretching nig at home minds.

The complex is right for stretching m'yazіv nіg

Give the right foot forward, and the left back. Rest on the knee of the left foot in the log (marvel at the illustration). Rest your hands either on the knee or on the pidlog. Now povіlno nahlyaytes ahead. Seeing the stretch of m'yazіv stegon, freeze at the camp for 30 seconds. Now try to heal even lower, freeze at this position for 30 seconds. Now it’s right to turn around at the exit position and change your leg.

Now straighten the right leg, leaning back on the knee of the left leg. Rest your hands on the pidlog. Now properly heal the torso down, with this stitch, so that the back becomes even. Having descended as far as possible down, tremble in this position for 30 - 40 seconds, and probably try even lower. Watch how the mud of the back surface of the quilting, as well as the knee ties, stretch out. Now turn around, right, at the cob camp and remember your leg. Lie down on your back, lift your right leg uphill, grab it with your hand in a place three times higher than your knee. Now, relax, deepen your breath and, see, pull your leg on yourself with your hands. At the peak point, walk again for 30 seconds and turn properly at the exit position. Whack the same with the other foot. Right the hour of the vikonanny, stitch, so that your leg is straight for the whole hour, do not let the bend in kolіny suglobі. More help, so that your minds are relaxed, the supernatural strain of minds can lead to injury. Sit on the bed, press your feet one to one, rest your elbows on the knees (marvel at the little ones). Fully press your elbows on your legs and shake your torso forward. If so, make sure that your back is straight for the whole hour. Like in the front right, get sick of the sight, and, having reached the peak of the tightness, stretch for 30 - 40 seconds. Let's turn around at the exit position and repeat it so badly for a few more times. Tsya is right miraculously stretching the ties of the groin and the internal m'yazi stegon.

Set for stretching the ridge

Now let's look at those that are right for stretching the back.

The “dog posture” is famous for everyone, or the “gut posture”, the skin calls it rightly in a different way. Become crustaceans, bend your back and marvel at the mountains. Reboot in that position for 15 seconds, then change to position (B), shown below. For this one, stoop like a bi, slouching, directing the chest uphill. In this position, also tremble for 15 seconds. To fight qiu to the right with a stretch of 2 - 3 whilins.

Now lie with your back on the bed, press firmly to the waist to the bed. Now throw your right leg over the lion (marvel at the photograph). Tim yourself will turn the torso at the transverse wedge, with which you should try to twist your shoulders as little as possible. Lie in this position for 30 seconds, and then raise those same on the right side.

Get up from the bed and sit on the table. Stretch your arms forward and pull your spine behind your arms, while not pulling your torso forward. Head and pull forward. This is the final right of our complex, beat її 60 - 90 seconds. Try to be more resilient and more vigilant and see how your spine is moving.

Well, nasamkinets, I would like to say a few words about the periodicity of training. Vicone the data in the right way, most often, ideally, today. Sweep on the right for stretching 15 - 20 strands, and your body will say thank you very much. If you have lost the power of some stat or right for stretching the lower or ridge, boldly put them in the comments below.

If you are talking about losing weight, there are a lot of people to think that it is possible to lose weight only for additional cardio training. However, the right to gnuchkіst can also help to improve polypshit metabolism, blood circulation, and also stench can stop the buildup of m'yazovoi masi. Right for stretching, those yoga postures can even effectively spit fat if you practice it regularly. In addition, stretching can be done with the first cut to more folding training.

Cobra

Tsya is right to stretch on your abdominal area, back, shoulders, belly area and thigh. Stretch your arms to the sides and lie down on your mat, ringing your legs together. Lift the upper part of your toelub, move your head back. Hold on to this position for twenty or thirty seconds.

Turn at the sitting position

Dana rightly allows you to practice over the m'yazami presa, back, as well as slanting m'yazami belly. To vikonate yoga, you need to sit on a pidlog, pull one leg in front of you, and bend the other in the knees and cross it with the first one. If so, you need to turn your body to your bent leg. Trim these positions by stretching for twenty to thirty seconds.

Warrior

If you will vikonuvati tsyu right, you can pratsyuvati over m'yazami back, stegon that presa. Take a standing position, and then make a great step forward, leaving your left leg behind. Rotate the foot 45 degrees to the center of the mat. Bend your right leg in a knee at 90 degrees, so that your knee is right above your head, with which you trim your left leg straight. Raise your hands and stretch up to the stele. Stay in this position for about 30 seconds, then change your legs.

Mistok

Tsya posture is even more effective, if you want to stretch the m'yazi sit, stegon, press that nig. Lie on your back and stretch your arms to the air of your body, bend the knee under the hood 90 degrees. It is enough to lift the quilt uphill, while squeezing the shoulders and the upper part of the toulub in the fold. In this position, varto stay for about fifteen seconds.

Beach vipad

For help, right, you can work on the quadriceps, sub-knee tendons and stegon muscles. Kill the vipad with your right foot, your knee can be bent 90 degrees. Your left foot is guilty of standing at the foot of the grave, despite the fact that your left foot is guilty of standing on the ground. Trochs to heal the upper part of the toelub forward and in such a position, tremble on the pivkhvilini, after which change the legs.

Stretching of the inner side of the quilt

How can you understand the names, for help, you should be able to stretch and practice over the m'yazami inner side quilt, as well as groin. Sit on the floor with your back straight. Stop at once, lower the yakomog’s knee closer to the log. Vikoristovuyuchi your likt, easily push on the knees, to push them closer to the pidlog. With whom you are guilty, you should lightly strain in the m'yazakh. I will not reach that point, if you are already aware of it, stumble and stay in this position for thirty seconds.

Death Colin

Such a right to help you popratsyuvat over the m'yazami and the upper, middle and lower parts of your back. For whom you need to lie on your back, and then bend the knees and take hold of them with your hands. Then start pulling the knee to the chest, the docks do not feel the tightness of the m'yazah. In such a state, you will have varto for about 30 seconds.

Triceps Stretch

Tsya has the right to stretch on the shoulders, back, obviously, on the triceps and bring on the m'yazi press. You need to stand straight, feet shoulder-width apart, after which raise your hands high up. Zignit the right elbow and take hold of the new left hand, after which it is lightly pulled to the head. Hold this position for twenty seconds, and then change your hands.

Nahili in a sitting position

Dana rightly allows you to stretch the mud of the back, shoulders, pres, and also mow the mud of the abdomen. For whom you need to sit on a bed and cross your legs. Otherwise, you can sit on the wall, so you will feel more comfortable. P_dn_m_t left hand right above your head, after which you need to heal in the left side, until you feel the strain in the left side. At this moment, linger and linger for ten or fifteen seconds, after which you change your hands.

Tsibulya

This yoga pose is spilling onto your back, your tightness and your pres. In order to accept її, you need to lie down on your life, pull your arms back and lift them uphill, after which bend your legs in your knees and take up the homies. Keep track of it so that your shoulders don't bump into your vuh and swipe qiu to the right for thirty seconds.

Pose dog marvel down

If you practice this asana, you will be able to stretch the stegon, shoulders, legs, arms and back at once. In order to take this position, you need to get on all fours. In vidikha, straighten up like hands, so do legs, lift up the quilt, burn down. Point your toes up and your head down, so stay at this position for twenty seconds.

Trikutnik

This position is aimed at the scythe of the abdomen, shoulders, legs, chest and quilt. For the beginning, you need to stand on a yoga kilimok, after which spread your legs wider. Rotate the left leg 45 degrees and the right leg 90 degrees. Stretch your arms in parallel to the fold and start stretching to the left side, so you try to reach for something. See and heal your body to the left, so that your left hand could hit your left hand, or the object is on the line, as you will be better off. With this, pull your right hand up and marvel at it, staying in this position for more than 30 seconds.

Stretching in home minds for twine is an invisible part of training, zavdyaki yakіy you will more likely achieve a good result and save your health with it. In addition, it is also right to repair the camp of the sechostate system, the ridge and the intestines.

Also, twine is a preparatory preparation for future mothers (quietly, whoever plans the pregnancy).

Psychological training

The skin of a person wants to achieve a better result. To that, there is a whole law of nutrition: in what hour will I sit on the twine?

Tse to deposit depending on the number of factors:

• vіku;
• stati (girls genetically gnuchkishi for lads);
• genetics;
• m'yazovoi coordination;
• warm-up intensity;
• cob hunch;
• correctness

Also an important factor is mood, with which you train. To achieve a similar result in the body of a person, the structure of m'yaziv, zv'yazok and suglobiv can be changed. Trivality of this process to lie down in your age is that stage of preparation. For example, children are more likely to sit on the twine, the lower ones have grown, the shards of the body are not fully formed.

Please! The most important thing to achieve is not to try to reach the desired result in a day or two. Before skin workouts, tune in to those that today you are growing right now, the better, the lower the school. As a result, you are guaranteed to sit on the twine.

In order to achieve success, it is obligatory to conduct training for the student. According to the results of the study, this psychological moment, which is not related to physiology, is true practice. In addition, we’ll write down the notes, you can help your progress, so, with your devil, don’t give up at the critical moment.

Physical training

Sob don’t get yourself into trouble when vikonann is right, it’s necessary to raise the body of that m’yazi. One of the best ways to grow is a warm-up warm-up with supremacy and sitting at a swedish pace. On the right, in the fact that such training improves the m'yazovu coordination. More often than not, the effect of the flooring is unremarkable, but as a result it brought majestic melancholy.

Let's look at an example. Pіd hіvіdzhiman vіd podlogi zadіyanі triceps. However, in the world you can see how the biceps are straining. Such is the fate of other m'yazіv yakraz і testify to the filthy m'yazovu coordination. Those same need to wait for an hour of stretching - often sit on a twine to be respected by the same “pomіchniki”.

For vykonannya suglobovoї warm-up in all great suglobs it is necessary to vikonat kruhi ruhi maximum possible amplitude. Ruhi are vibrated 15-20 times on the skin side.

Please! To reach the maximum effect, it is necessary to bend the earthy warm-up to the beast down: the shoulder of the neck of the ridge, the distance between the back and shoulders of the loam, the lіktovі of the loam, the shoulder girdle, the transverse wіddіl, the body, the gomilkostop, the pelvis and the knee.

So m'yazi can be played for help with a big bag on the big road, a bicycle and a stribkiv (with a skipping rope or without). However, it may not help to improve the physical coordination necessary for the splits. That is the best way to get ready to the right for the help of a snowy warm-up.

How about in practice? At the moment of maximum tension during stretching, deepen the breath and hold the breath. As a result, you see how the m'yazi succumb and relax. When vikonannі it is necessary to read the written instructions clearly. Follow the golden rule of stretching in your home minds: pull there, de pain, do not stop docking.

In order to achieve the desired result, it is necessary for the skin to take at least 30 seconds. Each plan has a rule: the bigger the better, the better. However, the skin person has a psychological barrier; In order to achieve a good result, you need to fight from it.

Please! In order to achieve the maximum effect, it is necessary to train in advance. One year of ranking stretching is three years in the evening.

Right on stretching can be as rіznomanіtnimi as possible. Often beginners can not sit on the twine because of a couple of unstretched m'yaziv, at that hour, as a wild gnuchkіst know more than the middle rіven. Rivnomirna stretching will help you achieve better results. As a matter of fact, you kindly pulled one group of m'yazіv - won't obov'yazkovo dopomomo have vikonannі іnshih rights.

We sit on the twine

Іsnuє kіlka vidіv twine:

• late;
• transverse;
• sagging;
• vertical;
• on hands.

For skin problems, follow the right steps.

Please!The best way to achieve a good result and improve your health is to collapse from simple to folding. In other words, it is necessary to master the late twine on the back, and then proceed to twisting the transverse, sagging, vertical and on the hands. When jumping from the first step to the third, you can harm the m'yazi or take away the injury.

Set the twine for the late

So, like a late twine of the back of the m'yazi, like a practice when walking, sit on the new simplest. For whom it is necessary to beat the right foot:

Increase the vipad with one foot forward and bend it in the knees so that the foot is perpendicular to the foot. Rest against the paddle with your palms from two sides, trim your head straight, marvel ahead and spring with a stretch of one breath. For this vicorist, doloni and m'yazi crotch.

Rebooting in the position described above, bend the body, rot your back, raise your arms and stretch more. Tsya to the right stretches her legs and zmіtsnyuє m'yazi crotch. Dihannya can be equal, and the person is relaxed.

Lower the redundant back leg to the knee, however, as it may be perpendicular to the foot. Rest with your palms (or with your fists, as you are better) across and rot back. When vikonannі tsієї right, you can throw your head or trim straight.

Turn to cob pose (right No. 1). Put the palms on both sides of the leg bent into the knees with your fingers one to one. Stretch with the chest to the fold. When vikonannі tsієї right upper part of the tunic can be parallel to the podloga.

Take the same position that the front has the right to, just pull the chest and the backs to the knees.

Turn to the cob pose. Step by step approach the knee of the back leg to the fold.

Please! In case of dermatitis, follow the right technique. From the skin at once you see everything better and better, and you will sit on the twine.

Sidaimo on the transverse twine

To master the transverse twine, hit the right way:

• Put your feet three times wider than shoulder width and put your hands across. It’s enough to rot back, trying to kick your toes. If you lay your hands on your life while vikonann, then the muck of the press will be probable.

• Revive, put your feet wide behind your shoulders and breathe in. Then let's heal forward in such a manner that the back was parallel to the fall. Hands can be twisted (for clarity, you can close the lock). Marvel ahead.
• Spread your legs in such a rank, so that the head of that lect would be placed between them. Dali nahilіtsya down and vprіt dolons in pіdlogu. When vikonanna is right, it is not possible to strain the back of the neck. It is also fenced off to fold the kolіna. Feel free to walk back and forth.
• Vicone in front to the right, but with support on the front plate.
• Stretch your arms uphill, wyvernit shkarpetki name that wide spread legs.
• Watch out for a deep seat. With this, the back is to blame for being relaxed and straight, and the knee - widely spaced ubik. Correct from 8 approaches and increase over time.
• Take the very pose that the front has the right to. Under the hour of sitting, stay for 30 seconds, and then get up. To win respect: newcomers are not immediately given the right.
• Vikoite bichni vipadi. If it’s easy to give in to the right, gather around the brushes and reach for the pidlog. Start with 8 steps and improve your skin 2 times.

• Set your feet as wide as possible and shove forward so that your back is parallel to the fold. When you can spiratisya on liktі. Follow the breath: at the entrance, the m'yazi is guilty of straining, and at the sight - relax.
• Vicone those yourself who have the right in front. It is enough to lower the crotch and live on the bed. After that, how far away, step by step straighten the pelvis, put your feet on five and straighten your back.

Please! Do not varto underestimate the front right - the stench can also be a great greed for the body. Before mastering the offensive type of twine, you can start only after you have learned how to ideally sit on the later and transverse.

life

Proper eating is also more helpful to speed up the reach of the mark and zmіtsniti stretched m'yazi. In my plan, one of the best benefits is rib'yachiy fat. It is also recommended to add fatty amino acids Omega-3 and Omega-6 to the diet. Regularly plant a llana oliyu, peas and eggs.

It is also an important factor supporting the water balance in the body. It is necessary to drink at least 2 liters of water per day. Add juice fruits to your diet. In order to achieve better results, stop getting used to strength. You can substitute for additional seaweed, lemon juice, herbs and natural seasonings.

• carrot;
• peas;
• spinach;
• meat;
• seafood;
• legumes;
• citrus fruits;
• berries (chernitsa, ozhina, cherry and raspberry).

Please! In order to protect the igniting processes in the drifts, add vitamin complexes or products with high calcium content to your diet. When the body is renewed, it can be equal, so it is necessary for the protein to live for a long day.

Summary

Proper stretching in the home minds will help you sit on the twine. For whom it is necessary to follow the basic rules:

• correctly dihati;
• technically correct and smoothly wink to the right;
• stretching of the skin group of m'yazіv may take at least 30 seconds;
• rіznobіchno raztyaguvatisya;
• practice lies.

Also an important factor is eat properly. It is necessary to include strength in the diet and add food to the new food, which should contain calcium, berries, citrus fruits, carrots, peas and spinach.

Before that, how to start training, it is necessary to prepare your body well. For whom, beat the very gloomy gymnastics mixed with victories and squats at a swedish pace. As a result, you will improve the m'yazovu coordination, without which it is impossible to sit on the twine.

Please! Navit for a technically competent vikonannya has the right to not be able to achieve a good result, as you will not be psychologically motivated to train. The best way to improve is to keep a student, who can write down successes and achievements every day. As a result, you can follow your progress.

First of all - do not equal yourself with others. In an hour, after which you will sit on the twine, lie down in the sight of rich minds: the beginning of physical training, vіk, become and so far. Be better, as if you compare yourself with your other self. So come in and help me focus on the results you have achieved, and not on what you have not yet come out.

So do not forget about a good dream, which is the basis swedish renewal m'yaziv. Another important factor is maintaining the water balance - you need to drink at least two liters of water every day.

Stretching is a tricky technique that allows you to make the dirt more elastic, and the body more flexible. The last translation of the word "stretching" is a stretching.

But I’ll name my English method for the sake of the fact that it’s practiced more like fitness and athleticism, with a method to improve the body and make it more flexible.Stretching is especially popular among people of the middle and summer age. As if to believe in statistical data, people, after 35 years, began to engage in fitness and stretching, up to 70 years they look better and the level of gnuchkost is higher for them, lower for “passive” individuals.

Stretching

Іsnuє kіlka vidіv extensions- static, ballistic and proprioceptive m'yazove relief (PPMO).

Static stretch- tse zvichayna stretching of the m'yaz from the morning of the tulub is an hour at the stretched position.

With ballistic stretching m'yaz roztyaguetsya at looking short Rivkov ruhіv.

PPMO- Tse ukladneniy variant of ballistic stretching; a partner helps to reach a greater stretching in this direction - for the help of soft short pressure on the developing part of the body.

Complex right for stretching nig

The stretching program has three types of right for stretching the m'yazіv nіg:

• right for stretching the quadriceps (anterior m'yazyv stegon),
• for stretching the biceps stegon (rear muscles stegon),
• right for stretching lithic m'yaziv

Legs toil, cream of the front and back m'yaziv stegon and litkovyh, still impersonal m'yaziv, ale stretching them dodatkovo not sensu - shards of all the stench of the back of the right.

Stretching of quadriceps

Lie down on the right side. left foot bend at the knee, and, wrapping your hand around the foot, pull it behind your back, stretching the front of the quilt as much as possible. Repeat the same to the right of the other leg.

Stretching of the biceps stegon

Lie on your back, bend your legs in knees. For the help of hands, pull your legs up to yourself, without tearing your back in front of the logs.

Stretching of lime pulp

Articles on the vіdstanі crochet vіd wall. Root with one foot forward, rest your toe against the wall. Clinging with your whole body to the wall, do not rip the heel of the "working" leg. During the day, step by step increase the width of the crop.

Right for stretching the back

The back is all the m'yazi across that widest m'yazi, plus the faceless dry m'yazi, which is with them. Vikonuyuchi right for stretching the headaches of the back, you should try to prevent it.

Right for stretching the long m'yazіv back (transverse m'yazіv)

Get down on your knees. With this, your pelvis can be placed on the heels or between them. Leaning forward, stretch your arms as much as possible. As soon as you realize that the valleys have reached the maximum point, continue to cheat - until you see the peak of the stretch across.

To the right for stretching the widest m'yazіv back

Standing on the edge of the doorway, get hurt and take hold of the door with your right hand. Spread the left hand over her. Pull the torso back, stretching the widest m'yaz to the right. Repeat the same to the right from the other side.

Set to stretch your shoulders

To re-stretch the shoulders, use three right. І vikonuvat more quickly once all three. The skin is right behind the head of the deltoid mucus, as well as the mucus that covers shoulder puffs- rhomboid that m'yazi, scho to turn the shoulder blade.

1. Straighten your hand to the level of the parallel from the bottom. Take hold of the elbow of the twisted hand with the other hand, and pull it to the right shoulder. Repeat the same to the right for the other shoulder.

2. Raising one hand up, bend it in the tongue, and try to reach it with your other hand, only from below. Then repeat right, changing the position of the hands.

3. Rest with the strong side of the valley across, with the other hand take hold of the elbow or more. Stretch your arm forward until you see a stretch in your shoulders. Repeat to the right of the other shoulder.

Hand stretching

Vikonuyuchi right, scho stretching, for biceps and triceps, you robit prophylaxis for lіktovyh knuckles, traction tendons and wrist knuckles.

Triceps Stretch

Raising your hand uphill, bending it, curling it behind your head and grasping your elbow with your other hand. Gently pull the working hand to the bottom. Similar to the right - for the other hand.

Stretching of biceps

Take care of the door. With whom thumb your hand is guilty of "marveling" down, and the hand can be parallel to the bottom. Then let's flare up so that we looked at the front of the bed in the face of a working hand. Standing in this position, turn your shoulder arms upwards - until you see a stretch in the biceps. Repeat the same right for the other hand.

Breast stretch

Standing against the door jamb, resting on the new one with your hands - so that the shoulders were holding the hands parallel to the bottom. Press into the back, stretching the chest mucus as much as possible.

Stretching shii

Stretching shi korisny yak for the prevention of ailments of the shiynykh m'yazіv i suglobіv. Vіn korisny for znyattya after the old rozumova practice, as well as for relaxing the nerves after the haughty training.

Three simple things are right, yakі vykonuyutsya after work or training, to help you save zіr, more revitalize and protect m'yazi shiї from microtrauma.

Standing in the position, shake your head down - until the chest is lifted, then take the position outside, and shake your head back; 10 - 15 repetitions.

After 30 seconds, heal the head to the left as much as possible, then turn properly to the left position and heal the head to the maximum right; 8 - 10 repetitions on the skin side.

After a short interval, smoothly turn your head against the arrow of the year, then at the turn straight.

Guidance is more complex - ce right for stretching for pochatk_vts_v. For the quiet, who want to simply lift their m'yazi and slushy at the required tone, such a stretching should be done in full. Ale, it is necessary to remember obov'yazkovo mind, not to understand some of them can be wicked.

• In front of the vikonannya "stretching" complex, it is necessary to vikonat a light fitness complex.
• Otherwise, squat down, pull up and pull up in one easy step, or work athletically with a low intensity in front of the skin right.

For example, before stretching the m'yazіv nіg, sit down, and before stretching the biceps, steal the biceps from the lightest vag.

• Lovers of athleticism and fitness are to blame for the nobility, that stretching should be done either immediately after the end of the training, or not earlier than later through the good after it.
• How to beat stretching earlier, lower through the aftermath of training, it’s better to make it harder, and you can cause microtrauma and problems from snowdrifts.

Right on stretching that gnuchkіst

The offerings below the complex include the right, for the rahunok of which you can grow a body more gnuchky.

In order for the body to become flexible, a simple complex is not enough to relieve this or that m'yazovoi tension. You need dynamic movement, win with the help of your susilla, with the help of a partner.

Breast stretching

Stand at the door. Rest in front of the shoulders on the doorway - so that the shoulders were shaped like hands in one line.

To grow a sprat of ruhіv, which they stretch, pushing their chests into the door opening.

Then ask your partner to push you on your back and flatten your torso at the point of maximum breast extension.

Vikoite 3 such mornings.

Before stretching, wear a light pidhid vіdzhiman.

Right for stretching the back

Sitting on the p'yatah, heal as far forward as possible, putting the venerable hands in front of you. At the lower point, trim, and with a light Rivkovian ruh, it is even more rotten across. 8 - 10 repetitions.

Before the tsієyu to the right, pinch the pidkhіd nakhilіv at the standing position or hyperextension.

If you feel comfortable and become just right to stretch the old m'yazіv back, make it easier. Vikonuyte analogous to the right, but not sitting on the heels, but sitting on the floor with straightened legs.

Stretching right for biceps stegon

Stand straight, legs together. Chill forward, trying to reach out with your fingers to the fold. Earn 6 - 8 calm nahil.

Let's just stand up, breathe deeply and see and proceed to the ballistic stretching of the biceps stegon. Heal as low as possible behind the arms of the Rivkovian Ruhіv, sticking your fingers to the bottom, then stay at the bottom position for as long as possible. 5 - 6 repetitions.

Before drawing up, count the pidkhid squat. If you have hard-boiled swamps nig and across, then squat after sitting in the right, which stretches, for the rear m'yazyv nig from the first complex.

If you have enough freedom, and reach the fingers of your hands to the logs, it’s not a problem for you, it’s better for you to get the better of the other right - stretching of the biceps.

Standing white walls, lift your leg. Ask a partner to help you stretch your biceps as much as possible. 3 - 4 set the skin legs.

In front of such a right, whether or not a person needs a warm-up, that forward stretching in the regime, to spare.

Right for quadriceps stretching

Standing straight, bend your right leg in the knee, take hold of your foot right hand. Pull the foot uphill until it is completely stretched in the front of the quilt. Increase 2-3 right for the skin leg.

Let's work that very right, but in ballistic mode. Hit 5 repetitions of the skin leg.

Just so you can do it right after the front, the same front warm-up is not necessary.

For whatever reason, work with the first right, wink an easy pidkhіd squat. Potіm zrobіt roztyagyuchu right for kvadrіtseps z first complex.

Right for stretching of litkovy m'yaziv

Put the maximum number of pidjoms on the scarpets, standing on the plinth. Let's fix 1-2 quills.

Vikoite rightly "donkey" (pіdёm on socks in frail (torso parallel pіdlozі), standing on the crossbar), but do not try the maximum number of repetitions. Work out 5 - 6 repetitions, then stretch the calves as much as possible and work out at this point. Vikoite 3 come.

Right for the development of flexible arms and shoulders

Put a stile with a back in front of you. The back of the style can be ruffled at your bik. The steward is guilty of standing in front of you on such a stand, so that, having gained enough, you could put it on a new column.

Get sick, rest your arms against the back of the style, and continue to press. To build 5 rivkovyh ruhіv, without pulling hands in the back of the style and without changing the position of the back.

On skin training, try to increase the hour of the trim at the bottom point. If you can do a maximum stretch of 10 seconds without any special stretching, change the complex a little. Take the right to stretch the biceps stegon and the “bounce”, but increase the right to the “metronome”. І vykonuyte yogo after the right for stretching the quadriceps.

Right "Metronome"

Standing straight, feet shoulder-width apart, heel right-handed, sticking your hand up to one leg. Gain 8 razmіrenih ruhіv, then grab the leg with your hand at the lower point, to which you can reach. Hold on for 5 seconds. Collect 5 sets for the skin side. published