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 The flexibility of the body - an indicator of his youth. Make the body flexible - not a simple task, but it is doable. If you ask for, it is possible to sit down on a twine at any age.
At home, we're sitting on the couch watching TV or in front of a home computer. At work, in the bulk, we also sit. We sit in the truck and in the restaurant and in the theater ... Such a sedentary lifestyle leads to a number of problems: edema, spider veins, excessive weight, etc. However, all this - secondary effects. The root cause - the loss of flexibility due to the lack of movement.
Flexibility - the maximum joint mobility. Develop flexibility with the help of specially selected exercises. Work on flexibility requires a serious relationship should be as balanced and load, and the direction (forward and backward, inside-out, etc.), and the ratio of the exercises aimed at developing joint mobility and to improve the elasticity of the ligaments. However, we must remember that in the absence of regular training, flexibility deteriorates.
Interesting!
Depending on the age of flexibility: usually the mobility of large parts of the body increases from 7 to 13-14 years, are usually stabilized to 16-17 years, and then a steady downward trend. However, if after 13-14 years of age do not perform stretching exercises, flexibility can then begin to decline as early as adolescence.
A set of exercises
Below is a set of exercises to develop flexibility recommended by the American experts. The intensity of each exercise, it is necessary to control it. You should feel a slight muscle strain. At each position must be no more than 20-30 seconds. After completing the entire set of exercises, you should repeat them again.
Important!
In order to work on flexibility brought no harm, there is a simple rule: you can not stretch the joints - they need to develop, bundle is not necessary to develop - they should be stretched.
• Back
. Sit in a chair with a back so that your feet are sure to reach the floor. Put your feet on the floor and bring your knees vmecte. Lean forward and cupped the front legs of the chair. Relax your shoulders and arm muscles straining, gently pull your body down. Stay in this position for 20-30 seconds.
Important!
Stretching is a basic skill. This is where most mistakes are made. Whatever the exercise, it is necessary for compensating the opposite direction (for example, max out - swing inward deflection ago - leaning forward, etc.).
• Turns
. Slowly raise the upright position. Pull the neck and sit up straight. Hold the hip in place, rotate the body above the waist with both hands to the left and grab the back of his chair. Turn your head to the left and look over his shoulder. Very carefully with your left hand, turn the body even further, taking care to not strain your shoulders and neck. You will feel the stretch the muscles on both sides. Ensure that the both thighs remain on the chair. Hold this position. Follow the same turn to the right, and then repeat the exercise.
• Hips
. Sit on a chair, facing forward. Straighten your left leg without bending the back, raise it as far as you can. Tighten the muscles in the abdomen and relax the shoulders, one hand grasp the left thigh and the other calf of the left leg. Hand in hand spawn, you get a more powerful lever. It is easy to pull the left leg to him, trying not to bend and not tilt back. Hold this position. Change legs and repeat the whole exercise.
Interesting!
Usually 8-9 am flexible slightly reduced, but an exercise in the morning for its development is very effective. In cold weather, while cooling the body, the flexibility decreases, and with increasing ambient temperature and under the influence of warm - increases.
• Calves
. Stand facing the chair seat at a distance of a little more than half, slightly bend your knees. Bend over and grab with both hands on the edge of the chair seat. Trying not to bend your back and keep your head in line with your back, bend your left knee and right leg set aside until your back is parallel to the floor will not. If you do not feel the muscles stretch right calf, right leg set aside further back. Hold this position. Change legs and repeat the whole exercise.
• Shoulders and neck
. Stand with your feet shoulder-width apart, slightly bend your knees, tighten your abdominal muscles, expand the chest, relax your shoulders and keep your head straight. Get both hands behind your back and grasp the right wrist with the left hand. Gently pull your right hand down, stretching the shoulder. Turn your head to the left to pull the right side of the neck. Hold this position. Change direction, and then repeat the exercise.
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