Stretching better evening, at this time it will be most effective. Exercise in a warm room. Not bad if before that you steam out in the shower or lie down in a warm bath for a while.

Before stretching, be sure to do a little warm-up to warm up yours. You can run, do bends, squats, go up and down the stairs several times, stand on the bench and go down from it, etc. If there are any simulators, you can work out on them for five minutes.

Keep in mind that each exercise is done for at least 30 seconds and in several sets. Each movement should be slow, and the load should increase gradually. Having reached the maximum muscle tension, linger in the selected position and then return to starting position. Do not try to stretch through force: if you feel pain, immediately reduce the tension. And one more very important rule: Stretch regularly.

The complex can be very different and depend on which muscles you want to stretch. Pay attention to some of them.

Stand with your feet shoulder-width apart and raise your arms above your head. Stretch without lifting off the floor. Then lean forward, trying to touch the floor or shoes with your fingers.

Raise your hands above your head in turn lower to the opposite thigh.

Bring one hand back down to the shoulder blades, and bend the other over your head and lower it from behind towards the first. Try to connect both hands in a "lock".

Stand up straight and then lunge far forward with one foot. The other leg is straight. Try to squat so that the knee of the straight leg is as close to the floor as possible. Do the same with the other leg.

Place one foot on a stool or the back of a chair. Keeping your back straight, lean forward as far as possible. Then switch legs. You should start with a low stand, gradually increasing its height.

From a supine position, bend left leg and pull it up and to the right side; do the same with the right leg.

Sit on the floor and bend your knees; connect the feet. Lean forward as low as possible, keeping your back straight, try to lower your knees.

Lying on your stomach, focus on the forearms of the hands and gradually raise your head and shoulders up. Arch your back. During each subsequent, try to gradually increase the time during which you keep your back in an arched state, the number of repetitions, as well as the angle of deviation of the torso from the floor.

Sit on a chair sideways to the back. Without moving your legs, twist your torso and grab the back with both hands. Shoulders and head must be turned so that you feel tension in the muscles. Then change seats and turn to the other side.

Turn your head to the left as much as possible, return to the starting position, and then turn it to the right as well. You should feel the resistance of the muscles.

Within a few months, your stretch will improve. You will achieve the level of flexibility that you dreamed of, but if you want your body to stay that way forever, continue to stretch every day.

Stretching is important part exercises of any kind. Whether you are an athlete or office worker, such exercises will have a positive impact on your health and well-being. Stretching improves your posture, increases your range of motion, and can also prevent injury and reduce muscle pain. Below are 15 simple, but at the same time very effective exercises for stretching to help keep you fit and healthy.

1

Technique: stretch and straighten your neck. Slowly tilt your head to the right, trying to touch your shoulder with your ear. Repeat to the left.

Effect: This exercise allows you to stretch and strengthen all the muscles of the neck.

2

Technique: Keep your back straight with the fingers of both hands behind your head. Press gently on your head. Try to reach your chin to your chest.

Effect: This exercise also helps to stretch and strengthen all the muscles in the neck.

3

Technique: Stand on your right knee and slowly push it forward. Grab your left leg with your hand behind you, while tensing your gluteal muscles.

Effect: This exercise is great for stretching the knees and strengthening the hamstring muscles.

4

Technique: Stretch your right arm along your body. Using pressure with your left hand, slowly pull out your right hand.

Effect: This movement helps stretch the shoulders and strengthen the neck muscles.

5

Technique: bend the right knee and place the foot on the floor with outside opposite thigh as close to the pelvis as possible. Place your right hand behind your back and grab your right knee with your left hand. Repeat all movements on the other side.

Effect: This pose helps open the chest and lengthens the muscles of the neck, shoulders, back and hips.

6

Technique: Stand in a plank position, then move your left foot to your hands. You should feel tension in your thighs. Return to plank position and repeat for the right leg.

Effect: This exercise is ideal for stretching and lengthening the muscles of the thighs and ankles.

7

Technique: Lie on your back, then bend your knees and move them to the right, slowly turning the body in the opposite direction.

Effect: This movement increases the mobility of your back, lengthens your spine and stretches your hips, chest, shoulders and upper part back.

8

Technique: Sit on your heels, extend your arms behind your back and push your hips up and forward. Be careful not to overload lower part back.

Effect: This pose will help strengthen the internal and external oblique muscles.

9

Technique: Lie on your back, then bend your knees, gently lift your back off the floor and lift it up. Shoulders and feet should remain firmly pressed to the floor.

Effect: These movements stretch the chest and neck muscles, and lengthen the spine. It also helps to calm the nerves and relieve stress.

10

Technique: Lie on your side, supporting your head with your hand. Bend your knee and bring it back towards your buttocks.

Effect: These movements help eliminate knee pain.

11

Technique: in a sitting position, gently pull your leg to your chest, while turning your hip and keeping your back straight.

Effect: this allows you to develop the gluteal muscles well.

12

Technique: Sit on the floor, stretch your legs in front of you. Tilt your torso forward towards your legs and grab your feet with your hands. In this case, the back should be kept straight and try to reach the hips with the stomach.

Effect: This pose calms the nerves, relieves stress, lengthens the spine, and also works the muscles of the shoulders and hips.

13

Technique: grab the left ankle with your right hand and try to pull it as close to the buttocks as possible. Keep your back straight.

Effect: It helps to stretch the muscles of the back of the thigh.

14

Technique: join hands behind your back and take them back as far as possible. After that, tear your buttocks off your heels and tilt your torso forward, touching your head to the floor.

Effect: This pose allows you to stretch the muscles of the neck and shoulders, and also helps to eliminate headaches and drowsiness.

15

Technique: Place one foot on the floor and the toes of the other on the wall. You should feel tension in your foot as you press your toes against the wall.

Effect: This is a great way to stretch the calf muscles.

Hi all!

Another video from the program " Perfect body in 8 minutes" is dedicated to stretching. Of course, you won’t stretch much in 8 minutes, and for those who practice stretching or yoga, this program will not be useful. It gives only a small superficial stretch, which is more suitable for a hitch if you have completed the entire set of workouts of this programs for the press, buttocks, arms and legs. Tired muscles at the end of the workout are recommended to stretch, then these exercises can be used.

In this video, smooth relaxing music sounds, all exercises are performed slowly, without jerking.

1. Grab your head from above with your hand and tilt it to one side, then to the other.

2. One hand on the belt, pull the other up, tilt the body to one side, then to the other.

3. We round the back, stretch our arms in front of us, clasping our fingers.

4. We clamp the other hand with the fold of one hand and pull it towards us.

5. We bend one arm above the head back to the shoulder blade, with the other hand we pull the elbow down.

6. We bend the leg, grabbing it from behind with our hand and smoothly pull the foot to the buttock.

7. We make a lunge, the body and knee of the set aside leg are directed straight.

8. In the same lunge, we turn the body forward, the knee of the straightened leg is directed down.

9. We sit down, bend one knee, directing it to the side, we reach for the straightened leg.

10. We lie down, one bent leg is on the floor, we direct the knee of the other leg to the side, pull it and the foot towards us.

11. One bent leg on the floor, unbend the other leg as far as possible and pull towards you.

12. Twisting exercise: straighten one hand and put it on the floor, with the other hand gently press on bent leg, pressing it to the floor in the direction opposite to the straightened arm.

13. Pull up bent knees to the hull.

14. Stretch the whole body: stretch the arms and legs.

For completely unprepared people, such a stretch will be quite effective and will improve mobility in the joints, it will also relax the muscles after strength training.

To be honest, you get used to this trainer, to his smile, and even a little sad to part with him, but I want progress, and I intend to move on to more complex fitness programs, I will share my impressions and results with you in the reviews.

In this program, I liked the arm training the most, where the result was most visible externally, the buttock training reduced them by 2 cm (and I wanted to increase them), the press training strengthened it well, but the fat from the abdomen did not disappear anywhere, leg training was too easy for me, as was stretching, because I do yoga and stretching for hours.

Other workouts from the "Perfect Body in 8 Minutes" program:

Stretch after warm-up. So you can deepen the stretch without injuring the muscles and ligaments.

Warm up before stretching

When you stretch after a workout, the muscles are already warmed up and no additional warm-up is required. If you decide to arrange a separate stretching lesson, first do a few exercises:

1. Joint warm-up: twist the joints, make tilts and turns of the body.
2. 5-7 minutes of cardio: running or jumping jacks, rock climber, running in place with high knees, .

After you warm up a bit, you can start stretching.

How and how much to stretch

With the help of these exercises, you can arrange an independent stretching lesson and stretch all the muscles of the body well. However, this will take about 60-90 minutes. For a quick stretch, choose one or two exercises for each muscle group involved in the workout.

To stretch your muscles well, linger in each pose for 30 seconds to two minutes. You can remain still or gently bounce. Sudden movements are fraught with injury, so leave them for another sport.

We will give exercises for stretching from top to bottom: neck, shoulders and arms, chest and back, abs, buttocks, hips, shins.

Neck Stretching Exercises

Tilt your head back, stretching the front of your neck. From this position, tilt your head to the left. For greater effect, place your left hand on the right side of your head, but do not press hard.

Place your right hand on left side heads. Tilt your head forward and to the side, increase the pressure with your hand.

Repeat on the other side.

Place one hand on the back of your head and the other on your chin. Lower your head by doing double chin. At the same time, the neck remains straight, the back of the head tends upward. You should feel it at the back of your neck, especially at the base of your skull.

Shoulder Stretching Exercises

4. Stretching the front of the shoulders

Put your hands behind your back, grab your wrist with the other with one hand. Bend your elbows and lift your wrists higher. Push your chest forward and feel the stretch in the front of your shoulders.

5. Stretching the middle part of the shoulders

Grasp the opposite elbow with your hand, press your shoulder towards you and pull it down. Repeat with the other hand.

6. Stretching the back of the shoulders

Grasp the right hand with the left above the elbow, press it to the body and straighten it, lower the right shoulder down. With your left hand, pull your right hand up, lifting it with your elbow. Feel the tension in the back.

Repeat with the other hand.

7. Triceps stretch

Go to the wall, lift your left elbow up, put your forearm behind your back. Lower your left shoulder blade down. To check that it has really dropped and will not rise during the stretch, place your right hand below your left armpit.

Repeat on the other side.

8. Biceps stretch

Grasp the door handle, rack or other support, turn your back to it. Turn your arm with your elbow up and move the body slightly forward.

Repeat with the other hand.

This pose allows you to simultaneously stretch the triceps of one arm and the front of the shoulder of the other. Bring one hand behind your back from above so that the elbow looks up, and the second from below - the elbow looks at the floor. Try to connect your wrists at the level of the shoulder blades.

Change hands.

10. Wrist extensor stretch

Sit on your knees, put your hands in front of you so that the backs of your hands touch the floor, and your fingers are pointing towards each other. Gently shift your weight onto your hands, stretching your forearms. To enhance the effect, try clenching your fists.

Chest Stretching Exercises

11. Stretching the chest in the doorway

Come to the doorway, lean on the jambs with your elbows and push your chest forward, pectoral muscles.

Put your hand on the wall, lower your shoulder and turn around in the opposite direction. Repeat with the other hand.

Back stretching exercises

Stand next to a rack, simulator or other support, turn your left shoulder towards it. With your right hand, grasp the rack high above your head, move your pelvis to the right and down, stretching the entire right side body.

Repeat on the other side.

14. Stretching the muscles of the lower back

Sit on the floor, move your right leg forward, left leg back. Bend your knees at a 90 degree angle or slightly more. Place your right hand on the floor, raise your left hand above your head. Pull the left leg down and back, tilt the body forward and twist towards the right leg.

Change legs.

Sit on the floor, bend your knees and place your feet on the floor. Grab your shins with your hands inside, put your wrists on your feet. Lean forward as low as possible.

Sit on the floor with your buttocks touching your heels. Bend forward, lie on your knees with your stomach and stretch out your arms.

Get on all fours, then tilt your pelvis back and up so that your body looks like an angle. The arms and back should be extended in one line, the knees can be bent, and the heels can be torn off the floor. The main thing is that the back remains straight, without rounding in the lower back.

Grab a low horizontal bar and hang freely, relaxing your body. Feet must remain on the ground. Relax them, slightly bend your knees.

Lie on the floor on your back, arms along the body, legs straight. Raise your legs and then throw them over your head. Hands rest with elbows on the floor, hands support. Do not lean on the neck, the fulcrum is the shoulders.

Stretching exercises for the press

Get on your knees, push your chest up, lengthening your spine, and then lean back with your hands on your heels. Try to bend in the chest. Do not throw your head back, look up.

Lie on the floor on your stomach, put your hands under your shoulders. Push yourself up, the pelvis rises, the legs remain on the floor. Lower your shoulders, bend in the thoracic region.

Stand up straight with your feet together. Raise your arms and join your palms above your head. Bend in the thoracic region and tilt the body back. Tighten to eliminate a strong deflection in the lower back.

Stand up straight, raise your arms above your head, interlock your fingers and turn your palms up. Stretch up and lean first to one side and then to the other side.

Lie on the floor on your back, spread your arms out to the sides, palms down. Move your pelvis to the left, lift your left leg, bending it at the knee, bring it behind your right leg and try to put your knee on the floor. Turn your head to the left and relax.

Repeat the exercise on the other side.

Butt Stretching Exercises

25. Lying stretch

Lie on the floor on your back, raise your legs bent at the knees. Place the ankle of the left foot on the knee of the right. Press the knee of the right foot on the left to deepen. Repeat with the other leg.

Get on all fours, put the ankle of the right foot on the knee of the left. Push your pelvis back to deepen the stretch. Repeat with the other leg.

27. Sitting stretch

Sit on the floor, stretch your legs forward, straighten your back. Bend one leg at the knee, grasp the shin with your hands and press it to your chest. The lower leg should be parallel to the floor, the forearms lie on top and press it to the chest, one brush covers the other.

Repeat with the other leg.

Sit on the floor, bend one leg at the knee at a right angle and move forward, take the other back and straighten. You can lean forward and place your forearms on the floor.

If you find it difficult to perform this pose on the floor, try placing your foot on a raised platform.

Stretching exercises for the front of the thigh

Calf stretching exercises

48. Stretch against the wall

Rest the toe of your right foot against the wall, take your left foot a step and a half back. The feet are firmly pressed to the floor, the left leg is straight. Try to reach the wall with your right knee, while the muscles of the left leg will be stretched.

Change legs.

Stand close to the wall. Put your right toe on the wall, take your left foot a step and a half back. Bend your left leg at the knee, increasing the stretch. Change legs and repeat.

Sit on the floor, stretch your straight legs in front of you. put one foot on the thigh of the other. Grasp the foot with the opposite hand and pull the sock.

Change legs.

Many people have heard about the benefits of stretching. Experts recommend doing it after training. In addition, in sports, it has formed into a separate direction, known as stretching. And even those who do not play sports should at least occasionally stretch to keep the body in good shape and health is normal. This is especially true for those who work in sedentary work and lead an inactive lifestyle. Consider why stretching is needed for beginners at home, and what exercises it can include.

Also, stretching will give you the following Benefits:

• muscle elasticity, joint health;
• minimizing the risk of injury;
• relieve muscle tension after physical activity;
• blood circulation will improve;
• the body will become more flexible, posture - even;
• it will become easier for you to keep balance and control your body;
• you will become more flexible and plastic, girls will gain grace, become more sexy.

Types of stretching

Stretching is divided into several types. Between themselves, they differ in amplitude, duration of the lesson, as well as the time of holding - before or after the main training. You can choose any type that you like, the main thing is regularity and efficiency. So, there are the following types of stretching:

• static. Very popular among athletes and yogis. Its essence is that, having stretched the muscles to the limit position, you must linger in it for 20 seconds. It is recommended to perform the exercises in several approaches, but if the pain is unbearable, it is not necessary to endure it.
• Dynamic. Dynamic stretching means you will be in constant motion. One of its simplest examples is lunging forward and backward with a constant change of legs. The effect can be enhanced if you increase the amplitude and distance between the legs. In fitness, this type of stretching often alternates with strength exercises.
• Passive stretch. It is often performed with a partner - mostly an instructor or trainer - who makes gradual efforts. The passive partner should only inhale, exhale and relax.
• Active stretch. A classic stretch in which you need to make every effort to stretch the muscles. For example, you need to hold on to a support, raise one leg and increase the action using your hand.
• Ballistic stretch. This is a rather risky stretch that is not suitable for beginners and is often practiced by Japanese martial arts enthusiasts. Its essence is in fast, sharp and sweeping movements.

For beginners, static and dynamic stretching is suitable. You can also start with a passive one.

Stretching exercises for beginners require certain rules to be followed, because you should get the maximum benefit and efficiency from it, and not the opposite effect. The basic rule is that all movements should be performed smoothly, carefully and without jerks. Decide in advance which muscle group you will use, and warm it up well to avoid injury.

At the beginning of the lesson, you need to pay as much attention to the muscles as possible in order to improve blood flow to their small fibers, which are very vulnerable.

• If you plan to exercise at home, be sure to study safety precautions to eliminate the risk of injury.
• If your goal in stretching is to sit on the splits, work not only on the legs, but also on the back. If it is constantly bent, the muscles will not be able to become elastic. Also note that as you stretch, you should not hold your breath, Otherwise, the body will suffer from a lack of oxygen.
• Muscles in the process of stretching should be as relaxed as possible. Also it is important to increase the training time and the amplitude of the stretch each time. But this should be done gradually - slight pain is acceptable, but serious discomfort is contraindicated. You have to learn to listen to your body and know when to stop.
• If you are in gym in groups or master video stretching lessons for beginners, you do not need to try at all costs to reach the indicators of the instructor or your neighbor on the rug. The indicator of flexibility is different for each person, and it also develops in different ways. Try to be better than you were yesterday, not better than someone else.
• Severe pain is a warning sign. She says that the load is not yet up to you, or that you are violating the execution technique.
• Do not rush to start stretching with twine. This complex is always designed to improve the plasticity of the whole body, and not just the legs, as many people think.

Please note that stretching exercises have contraindications. These include hypertension, injuries and ruptures of tendons and muscles, spinal diseases, arthritis and arthrosis, damage to the pelvic joints, as well as some problems at work. of cardio-vascular system. If in doubt, consult your doctor first.

Stretching for beginners: an effective set of exercises

Stretching exercises for beginners at home should not be too difficult. It is better to start small, safely and comfortably for yourself, increasing the load in the future. Consider one of the options for simple home complexes.

Popular myths about stretching

Before you start stretching, you need to learn about it as much as possible. There are many misconceptions about this type of activity. Among them are the following:

• Myth 1. Stretching requires special inclinations. Perhaps this is true for professional athletes and gymnasts, but those who practice purely for themselves do not need any talents. It is enough to start doing the simplest stretching lessons for beginners, gradually increasing the load.
• Myth 2. It is impossible to start stretching as an adult. Many people think that stretching exercises should start in childhood, and they are no longer available to adults. This is not true. Yes, children are indeed more flexible and mobile in terms of joint mobility - it’s easier for them. (Learn everything about it from the article) However, in fact, you can start exercising at any age. Of course, you will not sit on the twine right away from scratch - you will have to try, again, starting with small loads.
• Myth 3. Flexibility exercises always cause pain. This is fundamentally wrong. The pain can be mild and pleasant. In no case should you stretch to serious discomfort - stop at a state of tension.
• Myth 4. You can't lose weight from stretching. Actually it is possible. Of course, it does not burn as many calories as cardio, but, as with any physical activity, energy costs are present. Accordingly, it promotes weight loss.

1. Exercise for the back "Kitty"

Get on all fours. Gently arch your back up, then gently bend it down as well. In each final position, fix for a while.

2. Exercise for stretching the buttocks

Lie on your back. Bend one leg at the knee, pull the other to the chest, keeping it as straight as possible.

Another exercise for the buttocks is to sit on the floor, bend one leg, try to lean forward towards the other leg.

3. Stretching the calf muscles

In a standing position, lunge with one leg and bend it at the knee. Pay attention that the feet are well pressed to the floor. Repeat the same for the other leg.

4. Exercise for the front of the thigh

In a standing position, bend one leg at the knee and pull it towards the buttock. Do the same for the other.

5. Exercises for stretching the chest

For chest use the following simple exercises:

• Connect your hands in a lock behind your back, raise them up in this position.
• Stand up straight, keep your back straight. Raise your hands up in the lock, start stretching.

6. Lateral thigh stretch

It is necessary to sit down, bend one leg at the knee, take the other to the sides. Now tilt to the side. For the other side, repeat the same steps.

7. Abs exercise

Lie on your stomach, put your hands on the floor. Raise the top of the case.

To start this complex will be enough. Over time, the load will become too easy for you, and then you can begin to perform more complex stretching options, increasing the load and amplitude.

Stretching for beginners on video

The complex proposed above is just one of the options. There are a large number of stretching exercises that are suitable for beginners. Stretching for beginners in the video will help you learn more about it. Choose the most suitable complex for yourself, perform it regularly and observe safety precautions. Then you will soon notice that both your health and your figure are constantly changing for the better.