Extended body
Just a few people are aware how important are suppleness exercises. All words like suppleness exercises or stretching are correct and designed to increase range of motion in various joints and reduce muscle tension. The word "strength" is the only commonly used name suppleness exercises. Stretching is a different form. The most important part of suppleness exercises is increase movable articular and muscular throughout the body by:
- reduce muscle tension
- increase flexibility of muscles
- preventing damage the muscle fibers
- preparation muscle for sports requiring great physical effort
- improved coordination of movement
- increased range of motion
- improved blood circulation
- guarantee a fast return body to physical equilibrium
- increase the satisfaction
Suppleness training- posterior group of leg muscles
1. From basic position, with arms on the hips, we tilt the trunk down front to the trunk fall and we keep this position for a few seconds through fall. During the final position we shouldn't bend legs in the knee joints. Through fall we can perform deepening slope or only hold final position.
2.From basic position, we bend legs in knee joints slightly, inclination on the trunk to the trunk fall,and next to the full slope forward. Hands from position on the hips we moving into the direction of feet.
3. We drop straight trunk to the slope in front with moving arms to the groundwork and we keep position for a few seconds at the lowest point.During the slope, we should perform slow, triple pull closer trunk to the straight legs. Return to starting position by lifting the head and shoulders( we shouldn't slouch during lift the trunk upward.Whole exercise we need to perform with maximum straight knee joints.
4.The position with crossed legs,we lower the trunk to fall,and next to full slope in front.Basic position may cause or make difficult position with straight legs. If performing full slope is impossible,we should perform lowering trunk to the level. After returning to the basic position ,we do the same with second legs front.Whole exercise we repeat from a few to several times on each leg.
5.Hands on the hips, we bent the trunk, front to the trunk bent and we keep this position of inclination.We keep it for a few seconds in the lowest point. Return to the basic position by lifting head and shoulders ( we shouldn't slouch during the lifting trunk upward) . Whole exercise we should perform with maximum straight knee joints.
6.In position of straight sitting with knee bent slightly, straight trunk, head on the trunk extension, hands hold under the upturned feet or hold the ankle foot. The lowest position we maintain for a few seconds.We repeat the exercise ten times.
7.In position of straight sitting,knee joints bent slightly, we hold toes of upturned feet. The same as in previous exercise, we straighten legs slowly in knee joints while pulling closer toes to yourself. In the final phase we can keep the lowest position for a few seconds.
8. In position of straight sitting,we cross one's legs. Leg placed above should be bent in knee joint. We perform slope with maximum pulling closer body to the legs and temporary maintaining the lowest position. Arms,during the slope, we pull as far as forward. Next we change the leg and repeat the exercise. For both legs - 5 repetitions.
9.In position of straight sitting,we cross legs, straight knee,very straight trunk, hips slightly backwards, hold hands instep. Slow slope while shoulder tension and maximum pulling closer abdomen to the thigh. In this exercise it's very important to not slouch during the slope. We perform exercise ten times.
