Stretching, or simply stretching, has a beneficial effect on your body, but do not forget that it can be dangerous if you start exercises without warm-up. Running, skipping rope or dancing will perfectly help you prepare. Remember that stretching should be correct: it is better to do exercises slowly, slowly changing positions. Maintain a deep, even breathing, do not delay it. Spread the mat and proceed to stretching.
Ballerina
First you should bend one leg in the knee and try to sit on it. Pull the other leg back. If you do not get on your foot, try to hold your weight on your hands. Many at the beginning of training have difficulties with this pose, but soon you can easily be in it. Try to keep your back straight.
After five minutes, get up on your knee, take one hand back and try to put it on your straightened leg in place of the knee fold. If you can not do this, try to slowly drag on the whole body, trying to lower your hand to the foot. Watch your posture in order to better bring together both parts of the body. When it will be possible to stretch back on one hand, lower there the second. Hold on for 3-4 minutes. At the same time, you should feel how the ligaments on your legs are stretched. Further, bend the elongated leg in the knee, pulling the foot towards you and stretching for about a minute. In this case, sway and do not abruptly stretch. Then do the same exercises with the second leg.
Tilts to the feet
Now sit on the rug, one leg is pressed to your side and bend in the knee; the second - straighten forward with a reduced foot. Support thigh, if possible, press to the floor.
Now bend forward and try to take the feet with your hands. Pull yourself hands closer to the foot for three minutes and watch your flat back.
Do the slopes to the side to train also the oblique muscles of the press. Drag for two minutes and move on to the other leg. Soon you can get your chin to the knee.
Slopes forward
Sit down on the rug, spread your legs as wide as possible, stretch your arms forward and with a straight back try to bend down as low as possible. In this position should be at least ten minutes. Smoothly stretch forward, if possible, lean on your elbows.
After that, try to lie on your leg with your stomach. Continue for two or three minutes each.
Butterfly
The next task is difficult - put your knees on the floor and sit for three or four minutes. Then bend your back and descend to the feet, and then return to the starting position.
Twine in the air
Lay down on your back, one knee is pressed to your chest and lie just a minute. The second leg must be straight. Then straighten the pressed leg and hold in the air, helping hands. In a minute, change your legs. Then turn on your side and lift each leg up for thirty seconds.
And finally
Fix the result standing up - extend the legs as much as possible and lean alternately one, then the second hand to the foot, then to the other. So one minute on each leg.
If you follow these instructions without deceiving yourself and not trying to reduce the time of training, then in a month you will be able to achieve the desired result. The main thing, remember that you should never practice through sharp pain. It is best to do this smoothly and slowly, so as not to get any injury. It is advisable to purchase special wristbands so as not to strain your wrists.
Watch your body and stay fresh!