What do you really draw: stretching the muscles in the pictures
Stretching is a kind of physical exercise aimed at increasing the flexibility of the human body.
Muscle stretching is necessary for everyone - the hostages of a sedentary lifestyle, physically active people and athletes. Providing blood flow to the muscles, stretching helps to improve posture, facilitate the implementation of various exercises, while reducing the risk of injury and relaxing pain.
In order not to miss any important muscles during the stretching and ensure the correctness of the movements, it is necessary to know which muscles you warm up during this or that stretching exercise. Wanting to facilitate your task, we present a brief description and illustrations of exercises for stretching muscles (prepared by the Spanish coach Vicki Timon), which will certainly be useful for everyone.
Exercises for stretching muscles - a brief description and illustrations
First of all, performing any exercises, including those aimed at stretching the muscles, you need to remember about safety. If during the movement you feel a sharp unpleasant pain, you need to stop and correct the technique. Try to carry out movements as naturally as possible, without overstressing the muscles, and watch the breath.
Straight and external oblique abdominal muscles
Doing: sit on your heels, pull your hands back and push your hips forward and hard, without overstressing your lower back. If there are problems with the neck, do not throw your head back.
Lead (adductors)
Performance: in the sitting position, knees are bent, the back is even. Start slowly straighten your legs, slightly crouching your back, try to touch the feet.
Lead (adductors)
Execution: stand on all fours and slowly move apart your knees until you feel the tension in the muscles of the groin.
The leading (adductors)
Fulfillment: stand with your legs wide apart. Slowly lower your hands to your right foot, bending your right leg in the knee and lifting the toes of your left leg up. The foot of the right foot is completely on the floor.
Lead (adductors)
Execution: in sitting position, lean your feet against each other, sit on the ischium bones, straighten your back. Gently push your hands to your knees, lowering your legs closer to the floor. The closer the foot to the body, the stronger the stretching of the muscles.
Extensor forearm
Execution: pull the shoulder down and pull it back, then lock it in the optimal position. Now start pressing on the opposite hand, as shown in the picture.
Breast-clavicular-mastoid
Exercise: with the neck as far as possible, slowly lower your ear on your shoulder.
Breast-clavicular-mastoid
Exercise: Start stretching the muscles, slowly turning the neck and supporting the chin in a raised position. For a deeper stretching, you can use your hand.
Breast-clavicular-mastoid
Execution: put your hands on your hips, straighten your back and begin to pull your head back, taking care.
Chest-clavic-mastoid and upper trapezoidal
Fulfillment: maximally straighten your neck, try to touch the ear with your shoulder.
Lumbar and quadriceps
Execution: stand on your knee, slowly bring your right hip forward. Grasp the back of the foot and strain the gluteus muscle.
Extensor forearm
Execution: pull the shoulder down and pull it back, then lock it in the optimal position. Now start piling on the opposite hand, as shown in the picture.
Lateral deltoid
Execution: Straighten the arm across the body and lightly press it to increase the stretching of the muscle.
Trapezoidal
Exercise: in standing position (legs together) with a straight back, slowly move the hips down and back, rounding the back and simultaneously touching the chin with your chest.
The widest back muscle
Execution: grasp the crossbar, slowly tear your legs off the floor.
The widest back muscle
Execution: stand with both hands by the corner of the wall or pillar. Holding your back straight, slowly take your hips to the side.
The widest back muscle
Execution: stand on all fours and slowly pull back the hips until the forehead touches the floor.
Cummling and calf
Execution: stand on the edge of the step and slightly turn the ankles in and out to stretch the muscles.
Fontovascular and calf
Doing: Begin stretching the muscles, standing on one knee (as for lunge), be careful if you have problems with the hips.
Hindquarters and calf
Performance: sit on the ischium bones and, if necessary, bend your knees. Try to get your hands on your feet, straightening your knees.
Hindquarters of hip
Fulfillment: put one foot in front of the other. Put your hands on your hips and, straightening your back, start bending down from your hip.
Gluteal
Fulfillment: stand by placing your feet to the width of your shoulders and slowly squat, straightening your arms between your legs and keeping your balance with your feet and hips.
Gluteal
Exercise: from the sitting position, slowly pull up the leg at the chest and turn the thigh outward, keeping the back straight.
Cummling and calf
Fulfillment: Start from the starting position for the lunge, slightly pulling the stack behind the foot out. Slowly lower the heel of the leg behind the floor to perform stretching the muscles.
Outer slashes
Execution: straighten the spine, slowly pull the hips to the side. If you have problems with the lower back, refrain from exercising.
Gluteal and external oblique
Fulfillment: lie on your back, move one leg through the whole body, slowly turning the trunk in the opposite direction.
Outer slashes
Execution: straighten the spine, slowly pull the hips to the side. With pain in the lower back, refrain from exercise.
Outer slashes
Fulfillment: spread your legs widely, the standing foot should look ahead, and the other should be rotated 90 degrees. Place your hand on the front leg, pull the hip in front of you back and forth, keeping your back straight and lifting the opposite arm.
Thoracic
Execution: stand facing the wall, place your hand on it so that the thumb is on top. Slowly turn away from the wall to stretch the muscles of the chest.
Chest and the widest back muscle
Execution: lie on the floor, the palms should look up. Your assistant does a deep squat, you should feel the tension in these muscles.
Anterior tibial
Fulfillment: Sit down and start one hand back, put one foot on the other above the knee, holding it with your hand.
Subscapic
Fulfillment: lie on your back, take your hand, bent at an angle of 90 degrees, to the side. Slowly lower the back of the hand to the floor.
Chest and the widest back muscle
Execution: stand at a sufficient distance from the wall so that when you touch the wall your body is parallel to the floor. Take the position indicated on the picture, keeping the back flat, and then lightly push the chest forward to provide stretching of the muscles.
Chest
Execution: lie face down to the floor, put your hands along the body with the palms facing down. The assistant pulls your hands back, providing stretching of the muscles of the chest. Injuries and pinch in the shoulder area are contraindications to the performance of this exercise.
We warn: before performing stretching, make sure there are no problems with the back, neck, shoulders and other parts of the body, which can worsen during stretching.
Be sure to consult with your doctor.
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