What girl does not dream of a flexible body? Look at the dancers and gymnasts, the plasticity of their movements fascinates and admires. How easily they are given twines, bridges, deflections. Against their background, your own body may seem like a product made of wood. Do you want to impress others with grace and soft movements? Then get ready for work. We will tell you how to improve the flexibility of the body.
Flexibility exercises
It is not necessary to do gymnastics from childhood, to sit on the twine or effectively bend the back in the bridge. But to perform exercises for the flexibility of the body at least every other day or better every day - be sure. Unlike training on strength in the gym, they can take only 10-15 minutes.
How to develop flexibility of the back?
We advise you to pay attention to the following exercises:
- "The Cat". Stand on all fours, bend backwards, as far as you can and look up, hold for a couple of seconds. Then, like a cat, round your back and look down, and hold for a couple of seconds. In this exercise, it is not speed, but amplitude, that is important, try to bend at the maximum of your capabilities.
- "Cobra". Lying on your stomach, put your hands at the chest level and slowly start lifting the body up, starting from the head. Rest your hands on the floor and try to bend as much as possible in the back.
- "Basket". Lying on your stomach, bend your knees, pull out your socks, grasp your ankles with your hands and bend your back as much as possible.
Twine: Flexible Leg Training
If you are ready to find time for this, the following set of exercises for the development of flexibility will suit you:
- Sit on the floor, bend your legs and spread your knees to the sides, press each other's feet. Try to touch the knees of the floor, while keeping your back as straight as possible.
- Sitting on the floor, stretch your legs in front of you and maximally dilute them in the sides. Perform several inclinations alternately to each leg with a delay of several seconds, then lean forward, trying to press the body to the floor.
- Stand on all fours, spread your legs to the maximum width. Push your hands against the floor, push the body back. This exercise improves the flexibility of the joints.
- Work in the longitudinal twine. At first this is the most unpleasant set of exercises for flexibility,
but it is he who gives the maximum effect. In the longitudinal string, stretch your leg forward. Stretch your chest, not your head, trying to keep your back straight. Then bend back. Also try turning the case in different directions, delaying for a few seconds at the extreme point. Each element is made for longitudinal twine on both feet for at least a minute.
Gymnastics for flexibility improves blood circulation and metabolism. Perhaps you will even lose a little weight, since a lot of energy is spent on exercises. However, it is better to use additional programs for fat burning. Flexibility exercises are well performed at the end of a workout in the gym, because the muscles are already well warmed up. If you perform the complex regularly, you will notice the results very quickly.