Strained throughout the day, the legs should be stretched regularly. To do this, nothing better than stretching the evening!
Exercise 1
Standing with legs straight, release the back without touching the ground, leaving the hands or lying on the floor, palms of hands looking at the ceiling.
Run a series of flexion-extension: inhale during the bending of the knees and exhale during the extension, always controlling the movement.
Repeat several times and then block the movement of your legs straight. Only the heels touch the ground. Gently, move your body weight back, legs outstretched, then rest your feet slowly; release the bust on bent legs. This movement stretches the hamstrings and calf muscles when the legs are bent.
Keep the same position, legs straight, feet parallel, hands at ground level.
Spend half-point (being half-point is not to lift your heels slightly: it is necessary that the whole foot is lifted and only the toes touch the ground, it is virtually impossible to do with sport shoes like the tennis, so it is best to work in socks or bare feet).
Bend your knees slightly above the toes, then stretch both legs, still on half-pointe. Repeat the series five times, slowly. On straight legs, gently rest your heels on the floor, then bend the legs slightly and pull down the spine to return to the vertical.
If you want (and can ...) continue in the position leaning forward, here's what you can do now: feet parallel, slightly apart (width of the pelvis), legs outstretched. Move hands gently on the ground, one after another, in alignment with each foot. Go as far as possible while keeping your heels into the ground and legs straight up. Release the head, doing more push-knee extensions.
When you're used to, you can rotate the foot movements (flexion, extension, half-point, still on straight legs).
You are always hands forward, legs straight, legs more open, but without exaggeration (twice the width of the pool), feet always parallel, and try very gently, on your legs straight, raise the elbows and forearms arms on the ground. Block the gesture by releasing the head, shoulders.
In this position, back normally undergoes a major expansion and must be flat and you should feel a strong extension of the lower back, the lumbar region. Palms on the floor, bring your hands between your legs and knees bent over, pull down the column to return to the vertical.
Run a series of flexion-extension: inhale during the bending of the knees and exhale during the extension, always controlling the movement.
Repeat several times and then block the movement of your legs straight. Only the heels touch the ground. Gently, move your body weight back, legs outstretched, then rest your feet slowly; release the bust on bent legs. This movement stretches the hamstrings and calf muscles when the legs are bent.
Keep the same position, legs straight, feet parallel, hands at ground level.
Spend half-point (being half-point is not to lift your heels slightly: it is necessary that the whole foot is lifted and only the toes touch the ground, it is virtually impossible to do with sport shoes like the tennis, so it is best to work in socks or bare feet).
Bend your knees slightly above the toes, then stretch both legs, still on half-pointe. Repeat the series five times, slowly. On straight legs, gently rest your heels on the floor, then bend the legs slightly and pull down the spine to return to the vertical.
If you want (and can ...) continue in the position leaning forward, here's what you can do now: feet parallel, slightly apart (width of the pelvis), legs outstretched. Move hands gently on the ground, one after another, in alignment with each foot. Go as far as possible while keeping your heels into the ground and legs straight up. Release the head, doing more push-knee extensions.
When you're used to, you can rotate the foot movements (flexion, extension, half-point, still on straight legs).
You are always hands forward, legs straight, legs more open, but without exaggeration (twice the width of the pool), feet always parallel, and try very gently, on your legs straight, raise the elbows and forearms arms on the ground. Block the gesture by releasing the head, shoulders.
In this position, back normally undergoes a major expansion and must be flat and you should feel a strong extension of the lower back, the lumbar region. Palms on the floor, bring your hands between your legs and knees bent over, pull down the column to return to the vertical.
Exercise 2
Standing with legs apart a bit wider than the pool, feet in the open position, without seeking the maximum, knees over toes (they do not fall within).
Make several sets of flexion-extension, tightening the abs and glutes. The back is always upright and pelvis wound remains.
The flexion-extension do not go too low. Make a dozen movements. The arms are horizontal, at the shoulders, shoulders relaxed. Then, secure the pool at the knees for a few seconds.
Gently stretch the two legs. Repeat five times each time by extending the legs. We must control the movement and do not let go of the knee.
Rotate on its side to the right, both feet perpendicular. Very gently, bend the right leg and get down to the floor, leaving his left leg dragging behind. Place hands on the floor on either side of the foot. The bust is facing the ground, outstretched left leg and right leg bent.
Move your body weight forward, stretching his back, still in the same position. The back is in extension, exhale, then shift the weight of the body back, left leg bent, while the leg extends, the foot flex. Only the right heel touches the ground. The left knee bent, is well above the toes.Throughout the movement, the bust has remained bent on the ground, hands on each side of the right foot. The head is released. This action stretches the hamstring, calf and back.
Block the movement for a few seconds, then resume the starting position, right leg bent, left leg extended. Repeat three times. At the end of the series, block on the beginning of the movement, right leg bent and left leg stretched behind. Take the bust in the alignment of the left leg, and stretch the arms in alignment with the body. The feet are always at right angles, the head is loose on the chest. Very gently, release the torso on the right leg, then back to parallel with your legs apart the width of the basin, the bust loose in front, knees bent. Very gently, pull the column, raising her head last.
Repeat a series of flexion-extension in the open position, then switch sides and repeat the whole series on the left. It is an exercise long and slow: all, right and left, must take at least five minutes.
Ground: legs straight, torso bent forward, back relaxed. Hold for a few seconds, then get off the bust.
Flexion-extensions of the feet on straight legs. Pull down the column, then do the following sequence: right leg straight on the side, foot flexed knee outward, keeping both buttocks in the soil. Left leg bent. The bust is in front, back straight, shoulders relaxed. Grab the left knee with right hand. Extend the left arm vertically, inhale, exhale, extend your arm and torso to the right while keeping his right hand on the opposite knee. Both arms are stretched. Repeat several times.
Keep the torso to the right while keeping your back straight. Bring the torso facing the leg straight, foot flexed, hands on each side of the leg, buttocks both still in the ground. Block movement, then, while retaining the position, extend the left leg. You have a maximum spread, knees outward. The bust is still leaning on his right leg. Catch the heels with both hands, and block the movement away facial with torsion of the bust. Throughout the movement, the basin has remained motionless.
Come back in a central position, the chest between the two legs, they are excluded to the fullest.Try to place your elbows on the ground. Block movement, reflexes feet and legs outstretched.Then scroll down the column.
Make several sets of flexion-extension, tightening the abs and glutes. The back is always upright and pelvis wound remains.
The flexion-extension do not go too low. Make a dozen movements. The arms are horizontal, at the shoulders, shoulders relaxed. Then, secure the pool at the knees for a few seconds.
Gently stretch the two legs. Repeat five times each time by extending the legs. We must control the movement and do not let go of the knee.
Rotate on its side to the right, both feet perpendicular. Very gently, bend the right leg and get down to the floor, leaving his left leg dragging behind. Place hands on the floor on either side of the foot. The bust is facing the ground, outstretched left leg and right leg bent.
Move your body weight forward, stretching his back, still in the same position. The back is in extension, exhale, then shift the weight of the body back, left leg bent, while the leg extends, the foot flex. Only the right heel touches the ground. The left knee bent, is well above the toes.Throughout the movement, the bust has remained bent on the ground, hands on each side of the right foot. The head is released. This action stretches the hamstring, calf and back.
Block the movement for a few seconds, then resume the starting position, right leg bent, left leg extended. Repeat three times. At the end of the series, block on the beginning of the movement, right leg bent and left leg stretched behind. Take the bust in the alignment of the left leg, and stretch the arms in alignment with the body. The feet are always at right angles, the head is loose on the chest. Very gently, release the torso on the right leg, then back to parallel with your legs apart the width of the basin, the bust loose in front, knees bent. Very gently, pull the column, raising her head last.
Repeat a series of flexion-extension in the open position, then switch sides and repeat the whole series on the left. It is an exercise long and slow: all, right and left, must take at least five minutes.
Ground: legs straight, torso bent forward, back relaxed. Hold for a few seconds, then get off the bust.
Flexion-extensions of the feet on straight legs. Pull down the column, then do the following sequence: right leg straight on the side, foot flexed knee outward, keeping both buttocks in the soil. Left leg bent. The bust is in front, back straight, shoulders relaxed. Grab the left knee with right hand. Extend the left arm vertically, inhale, exhale, extend your arm and torso to the right while keeping his right hand on the opposite knee. Both arms are stretched. Repeat several times.
Keep the torso to the right while keeping your back straight. Bring the torso facing the leg straight, foot flexed, hands on each side of the leg, buttocks both still in the ground. Block movement, then, while retaining the position, extend the left leg. You have a maximum spread, knees outward. The bust is still leaning on his right leg. Catch the heels with both hands, and block the movement away facial with torsion of the bust. Throughout the movement, the basin has remained motionless.
Come back in a central position, the chest between the two legs, they are excluded to the fullest.Try to place your elbows on the ground. Block movement, reflexes feet and legs outstretched.Then scroll down the column.
Exercise for the basin
Begin the work of the basin.
As you inhale, move the back forward, sit upright, open to the maximum pelvis, legs outstretched.Expiration, contraction of abdominal wrap the pelvis and back, shifting the body weight backward.The objective of this movement is to wrap around the basin axis of the hips.
This sequence is important but very difficult. Most people, especially men, are unable to open the legs enough to make a difference correct facial.
Then, close the legs, let go back and repeat the sequence on the other side.
On the ground in a sitting position. Outstretched right leg forward, left leg bent to the side, chest facing straight leg. The right foot is in position flex, but the leg is stretched to the maximum. The bust forward, one hand on each side of the straight leg. Small folded right leg and extension, expiring. Then, gradually, continue expanding by lengthening each time further back down the leg.
Then release the leg back, head, shoulders. Replace the back, stretch your arms above the head, breathe, chest upright and then lengthen the torso forward with extending the lower back, legs outstretched. Release head, shoulders, back. Repeat the sequence several times.
Very gently, pull the left leg. Both legs are long and you release the back. Repeat the sequence on the other side: left leg extended and right leg bent, both legs at an angle perpendicular.
Then, extend right leg behind, so put yourself in the position of the side splits. You carry the weight of your body on both hands, arms outstretched. You feel the adductors and stretch the hamstrings.
As you inhale, move the back forward, sit upright, open to the maximum pelvis, legs outstretched.Expiration, contraction of abdominal wrap the pelvis and back, shifting the body weight backward.The objective of this movement is to wrap around the basin axis of the hips.
This sequence is important but very difficult. Most people, especially men, are unable to open the legs enough to make a difference correct facial.
Then, close the legs, let go back and repeat the sequence on the other side.
On the ground in a sitting position. Outstretched right leg forward, left leg bent to the side, chest facing straight leg. The right foot is in position flex, but the leg is stretched to the maximum. The bust forward, one hand on each side of the straight leg. Small folded right leg and extension, expiring. Then, gradually, continue expanding by lengthening each time further back down the leg.
Then release the leg back, head, shoulders. Replace the back, stretch your arms above the head, breathe, chest upright and then lengthen the torso forward with extending the lower back, legs outstretched. Release head, shoulders, back. Repeat the sequence several times.
Very gently, pull the left leg. Both legs are long and you release the back. Repeat the sequence on the other side: left leg extended and right leg bent, both legs at an angle perpendicular.
Then, extend right leg behind, so put yourself in the position of the side splits. You carry the weight of your body on both hands, arms outstretched. You feel the adductors and stretch the hamstrings.
No comments:
Post a Comment