Stretching exercises. Train at home.
1. Stand up straight, slightly spread your legs and bend them at the knees. Lift up one arm and stretch over an imaginary object. Lower it down and do the same with the other hand. Thus the head should be slightly thrown back. Do the exercise 6 times.
2. Stand up straight with left hand on waist, legs shoulder-width apart. Now the right hand grasp the head and tilt it to the right. Lock this position for 10-20 seconds, then relax 10 seconds. Repeat the exercise for each hand 8 times.
3. Stand with your back to the wall and lean your hands against the wall. Now slowly sit down, his hands slipping on the wall. Secure the pose for 10-20 seconds and repeat 6 times.
4. Do a lunge by putting your right foot forward. While the right hand is taken aside and is left behind the head. Now slowly bend the right and hold this position for 20-30 seconds. Rest 20 seconds and repeat this exercise 4 times for each side.
5. Sit on the floor and spread her legs apart, his hands clasped on his head. Slowly lean forward, trying to get her right knee. Then slowly return to starting position and stretch to the left knee. Repeat the exercise 6 times for each side.
6. Sitting on the floor, cross your legs. Now push down with your hands on your chin and tighten your neck muscles, resisting the pressure of his hands. Fix this position for 30 seconds, then rest 20 seconds. Repeat 8 times.
7. Get on all fours, arms straight. Now stretch your right arm and left leg so they were in a completely horizontal plane and a good stretch. Repeat the exercise for 7 reps for each side.
8. Lie on your back, legs straight, arms flung out to the sides. Slowly raise your right leg until it forms a right angle, and pull it out. Then lower it to the left, turning his head to the right. Now do the exercise in reverse order and return to starting position. Do the same for the second leg, repeat 5 times.
9. Lying on your back, pull your straight legs toward your head and grasp the foot with your hands. Hold for 20 seconds, then lower the straight leg on the floor. Repeat 6 times.
10. Lying on his stomach, bend legs and holding hands by the ankles and stretched in the waist, raise them up. Stay in this position for 30 seconds, then slowly lower the leg and rest for 15 seconds. Repeat the exercise 7 times.
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