So, within 10 weeks, two studies were conducted, in which 76 unprepared men and women participated. As a result, those who combined strength training with exercises to develop flexibility, on average, 19% more than those who only dealt with burdening. Stretching makes the muscles more hardy. To achieve the best results, you can perform stretching and after strength training, but in the proposed complex exercises for the development of strength and flexibility alternate. Thus, you will not forget to stretch the muscles after training. Armed with a pencil or pen and draw up a training schedule and a set of exercises for the development of flexibility, which will prepare you for the bathing season!
Program
Regardless of the level of preparation, observe the procedure for doing these exercises. Each exercise exercise do 6 counts (count slowly): lift the weight by 2 counts, and lower it by 4. The burden should be such that you feel muscular fatigue by doing 12 repetitions. After each strength exercise, stretch the muscles. Using the simulator for support, hold each stretch for 20 seconds. Feel how the muscle stretches. After finishing the stretching, immediately go to the next simulator. The time it will take to set it up and load it will be enough to make your muscles relax. If you are a beginner in fitness or you have an intermediate level of preparation, increase the workload by about 5% every third session.
Frequency. Do this complex 2-3 times a week. Studies show that your rates will be 10% higher if you train 3 times a week, not 2. Workout and hitch. At the beginning and end of each workout, for 5-10 minutes, exercise at an average intensity on any cardio. You can also start with cardio exercises from our program.
Exercises on the press
At the end of each workout, do the exercises on the press on the simulator (one approach of 12 repetitions) or lying on the floor (20-25 lifts of the trunk). Then stretch the muscles of the press: being in a supine position on the back, hands behind the head, legs straight, stretch as much as possible.
- Extension of the legs in the knees
Strengthening the muscles. Exercise strengthens the muscles of the front surface of the thigh. Sit with your back against the back of the seat, the ankles under the roller, your feet relaxed, your socks do not pull. For stability, grasp the handles. Straighten your legs without bending your knees. Slowly return to the starting position and repeat the exercise. Recommended weights: 10-30 kg. Stretch the muscles. Stand with your back to the machine at a distance of one step, bend one knee and place your foot on the roller. Slightly bend the knee of the other, supporting leg. Tighten the abdominal muscles. Hold the body straight, coccyx looking to the floor. Squeeze the pelvic muscles and push it forward so that you feel how the muscles of the front surface of the thigh and the flexor muscles of the thigh are stretched. If necessary, slightly bend the supporting leg to stretch the muscles more. Hold the stretch for 20 seconds, then repeat the exercise with the other leg.
- Bending of the legs in the knees in the sitting position
Strengthening the muscles. Exercise strengthens the muscles of the back of the thigh. Sit on the simulator, legs straight, roller under the ankles. For stability, grasp the handles. Strain the muscles of the press and straighten the chest. Keeping your back and hips pressed against the seat, bend your knees as much as possible so that the heels go under the seat. Straighten your legs and repeat the exercise. Recommended weights: 15-35 kg. Stretch the muscles. From the starting position, lean forward from the hips and try to reach the toe of the legs. Keep your back straight, do not tilt your head forward. Feel the muscles of the lower back and back of the thigh stretch. Hold the stretch for 20 seconds.
- Foot Press
Strengthening the muscles. Exercise strengthens the muscles of the buttocks, front and back surfaces of the thigh. Lie down on the bench of the simulator. Place your feet on the stop so that your knees and hips are bent at an angle of just under 90 °. To do this, you may need to adjust the position of the bench. Grasp the handles. Straighten the chest, stretch the muscles of the press, so that the spine is in neutral position. Leaning your heels, straighten your legs, without straining your knees. Slowly bend your knees at an angle of 90 °. Return to the starting position and repeat the exercise. Recommended weights: 5-50 kg.
- Stretch the muscles
Exerciser on the fuse. Legs on the abutment. Divide the bent knees to the sides and stretch the muscles of the inner thighs. Hold for 20 seconds.