The most effective stretching exercises for the legs

Stretching is not just a specific complexexercises, which will allow you to scratch the opponent's left ear with the toe of your right foot, but also a long, stubborn and often ungrateful work without much difficulty in the fight. Of course, we all watched in our childhood films in which the heroic Jean Claude Van Damme, carrying his terrible "mstju", in just a couple of weeks, performing simple exercises for stretching his legs, sits on a perfect twine. But how realistic is this in practice? We will talk about this.

Basics: warm-up, warm-up

The most regrettable thing is that many beginnersstretch, make the main mistake is not that they choose the wrong exercises for stretching their legs. Twine is able to comprehend, even if not immediately, but everyone who has two legs, will power and mind working in the right direction. All the salt is that exercises for stretching the legs should in no case be carried out without a preliminary warm-up, which will include not only the preparatory complex, gradually stretching the tendons, muscles and ligaments, but also the strength exercises, which are designed to warm your muscles before work in order to avoid unnecessary injury.

Warm-up warm-up exercises includevarious squats, running (it is possible on the spot), jumping, flying legs (working off punches) and so on. They should be carried out as quickly as possible, the technique in this case does not play a special role.

In contrast to warming up, preliminaryexercises for stretching the legs include: a butterfly (the feet together, as close to the pelvis as possible, the knees tend to the floor), a clip (sitting on your knees, lying on your back without bending your legs), rolling from one foot to the other, slopes and so on .

Also there is one trick that will allow yousometimes skip the warm-up phase. Its essence is to take a hot bath before stretching. Your muscles and ligaments will warm up in a completely natural way, and this will not require you to do anything at all, which will facilitate the main process.

An easy way to sit on a string

Yes, in spite of everything, there is such a method. But this is not a magic pill that will instantly turn you into Bruce Lee, so be prepared to work, work and work again for your own goal!

Twine longitudinal

The easiest way to sit on thisA kind of twine - stretch consistently and evenly. Place two chairs on either side of yourself and, leaning on them, lunge with your right foot, bent at the knee, as far as possible forward. The left leg must remain in place. After reaching the limit of your stretching, make another three or four jerks, and then do the same exercise to stretch the legs, changing them in places. Only after you feel confident in your own abilities (not earlier than a week) should you begin to stretch out on elongated legs.

Twine transverse

With this twine everything is much easier. Spread the legs apart until you feel tension and pain in the pelvic area. Fix this position and, putting a few books under this level, sit on them. Wait a bit, and then take out one book each time, sitting down all the time. In an ideal day you should sit down on 3-4 centimeters.

And most importantly, by performing all these exercises onstretching the legs, no matter how confident you feel, never neglect the warm-up, otherwise it will lead to sad consequences. Good luck to you, and sporting success!

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