Daily

Stretching Beginner Facts You Didn’t Know Before

As it happens, all people who are leading or are just beginning to show a healthy lifestyle pay very little attention to stretching exercises. Someone blames their laziness and lack of time, and someone has never heard of this type of exercise.
And, whatever the reason, all of these people have a lot to lose. Even for beginners, stretching exercises are an excellent and, most importantly, accessible way for everyone to always stay in good shape. It doesn’t matter how old you, whether you have played sports or not, stretching is suitable for everyone. By training flexibility, increase muscle elasticity, improve joint mobility. Additionally, proper stretching can enhance blood circulation in your body, help you relax, and improve your mood and well-being.
As you can see, stretching has many benefits. Maybe now you are waiting for us to talk about the cons. Of course, there are downsides, too – you can damage your joints, sprain, and just hurt yourself. But all of this be avoided if you approach training correctly.
There are two types of stretch marks in total: static and dynamic. Also, they are divided into several types, but we will not talk about them. It is recommended for beginners to use it. When performing static stretches, you should not make sudden movements. Once you have taken a position, you should stay in it for several minutes, feeling your muscles stretch.
With dynamic stretching (which is not recommended for beginners), the learner must perform all types of swings, rolling from longitudinal to transverse and vice versa.
Next, we will look at the most effective stretching exercises for beginners. You must stretch before you start your workout: do two sets of 25 squats, jump rope, or if you have an exercise bike handy, practice on it for a few minutes and then start your workout. …
Stretching exercises
We hope you have stretched your legs and are ready to warm up at home.
A set of exercises to stretch the muscles of the legs.
Bend your left knee to the ground (see picture). The hands are on your knees or the floor. Now slowly lean forward. If you feel a stretch in your thigh muscles, freeze in this position for 30 seconds. Directly inhale and as you exhale, try leaning in even more, freeze in this position for another 30 seconds. Now slowly return the starting position and switch legs.
Now straighten your right leg, resting entirely on the knee of your left leg. The hands rest on the ground. Now slowly bend your torso down, keeping your back straight. Having descended as far as possible, stay in this position for 30-40 seconds and, while exhaling, try to drop even further. Feel the stretch in your hamstrings and knee ligaments. Now slowly return to the starting position and switch legs.
Lie the floor with your back, raise your right leg, grab your hand in a place just above the knee. Now relax, take a deep breath, and exhaling, slowly extend your legs with your arms towards you. At the peak, pause again for 30 seconds and slowly return to the starting position. Do the same with the other leg. During exercise, make sure the leg is straight and do not allow the knee joint to bend. Try to keep your muscles relaxed at all times; excessive muscle tension can cause injury.
Sit on the floor, bring your feet together, place your elbows on your knees (see picture). Press your elbows against your legs and lean your torso forward. At the same time, make sure your back is always level. Then return to the starting position repeat these bends a few more times. This exercise is ideal for stretching the ligaments in your groin and inner thigh muscles.
Spinal stretching exercises
Now let’s find out what kind of back stretching exercises they are.
Everyone is aware of the “dog pose” or the “cat pose” everybody calls this exercise in their method. Keep during this position for fifteen seconds, then assume the role (B) shown within the illustration below. To do this, as if round-shouldered with all of your would possibly, guiding your chest up. Conjointly keep during this position for fifteen seconds. Try this exercise for 2-3 minutes.
Now lie down with your back on the floor, pressing the belt firmly against the floor. Now move your right leg to the left (see photo). In this way, you rotate your torso in your lumbar region while trying to lift your shoulders off the ground as little as possible. Lie in this position for 30 seconds and then do the same on your right side.
Stretch your arms forward and stretch your spine with all your strength, do not lean your torso forward. We also pull them head-on. This is the last exercise in our complex, do it for 60 to 90 seconds.
Well, in conclusion, I would like to comment a bit about the frequency of training. Do these exercises as often as possible, ideally daily. Spend 15-20 minutes doing stretching exercises, and your body will thank you very much.

13 Comments

Leave a Reply

Your email address will not be published. Required fields are marked *