Many people think that stretching is only needed for those who want to sit on the twine. However, this opinion is erroneous. Stretching is necessary for everyone involved in sports, regardless of where the classes are held — at home, on the street or in the gym. In particular, leg exercises are helpful. They help prepare the ligaments and muscles for the upcoming loads, make them more elastic, and the body flexible, improve blood circulation in the lower extremities, coordination of movements and joint mobility. We will consider how to carry out stretching legs for beginners, and also find out what its peculiarity and advantages are.
Types of Stretching
Stretching improves the potential and flexibility of the body. Carrying it out regularly, through time you will notice that sports exercises are easier and easier to perform. There are 3 types of stretching:
Static — can be practiced by both experienced athletes and beginners in fitness. It involves fixing the body in different positions to maximize muscle stretching, ligaments and getting them used to this position. It is active and passive — carried out with the help of a partner.
Dynamic — more suitable for those people who have long led an active lifestyle and have already mastered static stretching. It provides for the stretching of the body in the process of movement — performing lunges, swings, turns, etc.
Ballistic — a very active, dynamic type of stretching. During it, the whole complex of exercises is performed intensively, rhythmically, with high amplitude.
The pros and cons of stretching
Those who do not have a good stretch are sure that people need it to demonstrate the capabilities of their body in front of others. In fact, the benefits of stretching are much greater:
improving skin elasticity;
strengthening joints, increasing their mobility;
tightening the buttocks, improving the relief of the body;
preparing muscles for exertion, its relaxation after training, reduction of pain in muscle tissues;
improved coordination of movements;
reduced risk of injury during training;
improvement of well-being and mood.
The disadvantage of stretching is the likelihood of injury to the joints, sprains or ruptures of ligaments, tendons and muscle tissue. However, this is possible only in violation of the technique of performing exercises, the rules for conducting classes and stretching unheated muscles.
Rules for Effective Stretching for Beginners
So that stretching for beginners does not harm, it must be carried out according to the following rules:
Exercise in a good mood and well-being. During training, you need to be relaxed and concentrate not on problems, but on the work of muscles.
Stretch only warmed muscles. It is better to stretch after the main workout. Otherwise, you need to warm up before stretching.
Do not overdo it, trying to achieve a quick result. The emphasis should be on the quality of the exercise, and not on the number of repetitions.
Watch your breath — it should be deep and measured. When stretching the muscles you need to exhale, while relaxing — inhale.
Train regularly. A long break in training levels all achievements.
If severe pain occurs, immediately stop exercising. Stretching should be accompanied by only a slight burning sensation in the muscles.
Conduct the first trainings, performing the simplest exercises for a minimum amount of time. It is recommended to increase their duration every 2-3 lessons.
Leg Stretching Exercises
If stretching for beginners is a separate workout, you need to do a warm-up before it. It will help to warm up the muscles, prepare the body for stress and prevent injuries. As warm-up, you can do the following exercises:
various types of squats;
jumping with squats;
running with overwhelming legs and high knees.
After warming up, you should immediately start stretching until the muscles have cooled down.
Best leg stretching exercises:
Sit on the floor, straighten your legs and spread as wide as possible. Stretch your arms forward, put your palms on the floor, lower your chin. Keeping your back straight, gently tilt the body as low as possible forward, stretch and straighten. Repeat 8-10 times.
Tilt the body to the right leg, holding the right lower leg with his hands. Make as many springing movements as possible with the body. Rise slowly and duplicate the exercise the other way.
Bring your legs together, pull your socks towards you. Lean forward, grab the feet with your hands and pull your head and body as close to your feet as possible. Make 30-40 springy movements, rise smoothly.
Stand straight, spread your straight legs to the maximum possible width. Slowly lean forward, try to reach with your palms, and preferably with your elbows to the floor. Hold in this position for half a minute, smoothly rise. Try to spread your legs even wider every day and lean even lower.
Put your legs across the width of the pelvis, then push the right one forward, the left one back, placing them as far apart as possible. Bend the right leg to an angle of 90 ° at the knee and lower down. Do not slouch your back, relax your body. Press lightly on the legs, increasing stretching. Fix in this position for 0.5-1 minutes, rise and duplicate the stretch on the other leg.
Set the right leg to the side, bend at the knee and lower down. The socks of both legs should look forward, and the feet should be pressed to the floor. Having felt the maximum tension in the muscles, linger in this position for half a minute. Go up, duplicate the item to the other side.
To bring feet together, lean forward. Grasp your legs with your hands, pull the body as close to your legs as possible. Do not bend your knees. Hold in this position for 0.5-1 minute, rise.
Sit on the floor, knees apart, legs closed and pulled as close as possible to the groin. Grasp the feet with your hands, tilt the body down, push your elbows on your knees. Hold in this position for a few seconds, straighten up.