Stretching is a process that helps muscles to strengthen and grow. Good stretching after training is necessary to prevent injuries. Well and most importantly - it is the correct ending of a lesson in the gym or at home.

Remember:.

stretching should not cause pain.

hold each position for 20-30 seconds.

Exercise # 1.

Stand upright, feet shoulder-width apart. Hang your hands behind your back and lower your body so that your arms are above your head. Do not bend your legs.. Relax your neck and arms.

Exercise 2.

Stand on your feet, put one foot in front of the other and lean over to it. It is important to keep the thighs straight, without turning them sideways. The legs and back must be straight.

Exercise 3.

Put the left heel on the raised surface. Ideally, it should be just below your hips (a chair or bench will do). Tilt the body to the leg and stay. Both legs and back must be straight. Repeat with the other leg.

Exercise 4.

Sit on the floor. Pull one leg forward, and the second bend so that the heel is on the inner surface of the thigh. Lean forward, holding your elongated leg and back.

Repeat all the same, only with the other leg.

Exercise 5.

Sit on the floor, pull out both feet and close them. Fold in a crease, lowering the trunk on straight legs. Keep your legs straight.

Exercise number 6.

Lie on your back and lift one leg as high as you can, without lifting the pelvis. Take care of your lower leg and try not only to hold your foot, but also to pull it towards you.

/ www. cosmo. com. ua.

Keywords:.