First, a few useful tips for beginners.
1. Before stretching you need to warm up (exercise bike, skipping rope, running, etc.)
2. Stretching is not a muscle pump, the rest of your life maimed.
3. Some believe that you need to stretch to the pain or will not result. In fact, the most important thing is regular classes (at least through the day), then the result will be.
All exercises should be performed in sequence without breaks, or with very short, if you really really want a break.
A set of exercises
🔹 Exercise shoulders, hands on hips. To perform bending left and right. 12.
Exercise shoulders, hands on a belt - circular rotation of the torso. 8 times left, 8 times to the right.
🔹 Exercisewidth apart, hands behind your head - circular movement of the pelvis. 8 times left, 8 times to the right.
🔹 Exercises on knees - circular rotation of the knee. 8 times left, 8 times to the right.
🔹 Exerciseeg, hands on belt - circular rotation of the bent knee leg. 8 times with one leg, then 8 times the other leg.
🔹 Exercise- forward tilt. Perform 12 springy movements.
🔹 Exercisedth apart - lean forward. Perform 12 springy movements.
🔹 Exercise the body weight on the right leg, the left pull, then change the position of the feet. 12.
🔹 Exercisehe left - move the body weight on your left foot, pull right, turning the torso to the right 90 °, move the body weight on the right leg, straighten your left, move into position lunge forward. 8 times left, 8 times to the right.
🔹 Exercisethe right side, left leg pulling. You turn your torso to the right, go to position lunge forward. Repeat 8 times to the right, then move the body weight on the left leg and repeat 8 times to the left.
🔹 Exercise and a half shoulder width apart, grab the foot with your hands, trying to sit as low as possible , straightening the back and bringing the pelvis forward. Be completed within 1 minute.
🔹 Exerciseeize the castle. Perform squats right-left, alternately touching the buttocks of the floor. 6 times in each direction.
🔹 Exercisereed as widely as possible, to plant foot to the side. Perform 12 squats by touching the buttocks of the floor.
🔹 Exerciseect the legs together and perform 12 springy slopes forward.
🔹 Exerciseaise straight legs to the side, to perform the springy slopes forward. 12.
🔹 Exercise pulling, right bent at the knee and push the foot to the left thigh, to perform forward bends. 8 times to the left leg, then change leg positions.
🔹 Exercise leg to pull right leg bent and back, perform a forward bend. Make 12 springy bends down and switch legs.
🔹 Exercisee in the Lotus and execute a forward bend. 12.
🔹 Exerciseect feet together, then kick your legs out to the sides. 16раз.
🔹 Exercisenately to lay the neck right and left legs.
🔹 Exercisech, bend your arms at the elbows. Straighten arms, bend your back, to raise his head up. To stay in this position for 30 seconds.
🔹 Exercisech, take the hands of the foot. To bend your back, to raise his head up. To stay in this position for 30 seconds.
🔹 Exerciseeet in knees. Straighten arms, bend your back. To stay in this position for 30 seconds.
🔹 Exerciseof the ankles with your hands, bend the back back. To stay in this position for 30 seconds.
🔹 Exercise bridge. To stay in this position for 30 seconds.
🔹 Exercise, perform a forward bend. To stay in this position for 30 seconds.
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