Exercise for stretching muscles. How to sit on a twine for a week.

Whatever training you do, you needremember the following: before any training, any sport exercise you need to disperse blood to saturate the muscles with oxygen. To achieve this help jumping, rotating hands in the style of "mill", sports running, bicycle riding, etc. This is especially important in the matter of how to sit on twine for a week. Of course, the modern pace of life, family, work does not always allow you to portray yourself as an acrobat. However, if this can be improved health and well preserved after 40, then to give stretch marks the time sometimes costs. Here are some practical tips for proper stretching.

  1. For exercises that stretch the muscles, you need to avoid effort and harshness. Here they are unacceptable.
  2. Each part of the exercise should be performed within 45-60 seconds, depending on the load in the stretch.
  3. When stretching the muscles - relax, it's important. Then the exercise will take place in a lighter form.
  4. Keep your back straight, do not grieve. Otherwise, the elasticity of muscles is lost.
  5. Adjust the breathing. It should be smooth and stable.

Understanding how to sit on the twine for a week,comes if you train steadily, but without too much fanaticism. To achieve the goal you will help simple, specially selected exercises. People who do not move much, or their work is not associated with a large number of movements, need regular training to reach the expected result.

When stretching can not be done

Before you master the secret, how to sit on a twine for a week, make sure that you are doing well with your health. And there are no exceptions:

  • leg injuries, and foot injuries;
  • hypertension;
  • increased fragility of bones or problems with the spine.

If you do not have these contraindications, you can begin the simplest preparation for the possibility of fully sitting on the twine in a short time.

Preparing for twine

Stand with your shoulders straight. From this position, try to make a tilt to the ground. Keep your back as straight as possible.

Bend your foot in the knee, put it in front of you. The other straighten and pull back to a slight deflection in the back. Lean one or two hands on any surface, or put your hands on the floor. Now shake the bent leg back and forth about 5-7 strokes. Then repeat this exercise on the other leg. Such training is a good way to practice how to sit on a string in a short time.

Calf extension.The essence of the following. Lean your back on a firm flat surface. With a leg fall, fix the heel, pressing it to the floor. Lunge should maximally straighten the leg.

Additional stretching for the back.Sit on the floor, open your legs to the sides, holding themin parallel at the level. Align your back and lean forward as far as possible. Try to touch the hands of your socks, while pulling them to yourself. The same exercise can be performed by reducing the legs together.

Exercise "butterfly effect".In the sitting position, bend your knees, closing them with your feet. It is like a semicircle. Now just do a cyclic rotation of the knees in different directions (mahi).

Separate twine

And now we came very close to the question of how,how to sit on a twine for a week. In principle, to make a twine, you need to spread your legs to the sides as wide as possible and to tilt your hands to the stop. As soon as you feel a slight pain in the muscles, make a small delay. Over time, the trained muscles will allow them to spread their legs to an ever greater angle of inclination, and the pain sensations will subside. Regularly exercising, you will achieve the main result - a full twine with the maximum stretching of the legs. It is very important to observe all the precautions and, if possible, carry out stretch marks under the supervision of an experienced coach.

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