In this article information about 14 Stretching Exercises For Beginners With Pictures. This exercise complex will only take 30 minutes of your time. It consists of stretching exercises and anaerobic elements. Thus muscles are not only trained but also stretched. Exposure occurs in the deepest layers of muscle. In this complex exercise, the emphasis is placed on strengthening the back muscles.
We also work with other muscle groups – arm, leg, hip, and abdominal muscles. All these muscles get a static, directed load that helps to create a harmonious figure. The contours of your body become smoother, slimmer, and power and grace appear in motion.
There Are 14 Stretching Exercises For Beginners With Pictures
1. Stretches Exercise
Stand straight – the legs are shoulder width. The pelvis is wound and protruding, the cross-section is fixed. Hands stretched up – as high as possible.
2. Stretching Exercises For Beginners With Pictures
Stand straight, legs are shoulder width. The arms raised upwards form diagonals (right leg – left hand; left leg – right hand). Tighten diagonally. Pose reminiscent of scissors
3. Stretches Exercise
Stand straight, legs are together. Hand out to the side – as far as possible – as if you were stretching behind them, each on your side, but you resisted. Create your own resistance. The Pose resembles a cross.
4. Exercise. Front View.
Stand straight, legs are together. The pelvis is wedged, protruding, the cross-section is fixed. Pull one hand up, the other one down, so one side stretches, the other one pulls up. In this way, you resist yourself – as if the spring is pressed down, the same with the stretched arm.
One hand is next to the ear, the other on the side, slightly behind the pelvis.
5. Stretches Exercise
Straight legs. One foot in front, the other in the back. Lean forward, keeping your back straight. Try to reach the floor with your hands.
Stand straight, legs wide open, bent knees. Put your hands forward, back straight. Gradually lower the pelvis downwards while pulling your hands forward.
Sit on your stomach. The pelvis is tightened, protruding forward. Legs – wide. Hands, bent in the elbows, set next to the body (Sphinx posture). Inhale and tighten the pelvis. Exhale – Relax.
8. Exercise: Stretching Exercises For Beginners With Pictures
Sit on your stomach. The pelvis is stretched, protruding forward. Legs – wide. Straighten your hands and place it near your body.
Inhale and lift your hands as wings. Lift the body and tighten the pelvis. Exit – Return to the original position.
9. Exercise: Stretching Exercises For Beginners With Pictures
Sleep on your stomach. One hand, slightly bent in the elbow, placed in front (support). Pull the other hand forward (as a pioneer!).
Inhale and lift the body by pushing the support arm, tighten the pelvis. Exit – Return to the starting position.
Lie on the side, lean on the forearm. The roads are bent.
Inhale and lift the body on the arm. Put the pelvis forward and tighten the hip. Exit – Return to the starting position.
11. Exercise: Stretching Exercises For Beginners With Pictures
Lie on the side, lean on the forearm. Reassemble the lower knee and straighten the top.
Inhale and lift the body on your hands. Put the pelvis forward and tighten the hip. Exit – Return to the starting position
12 . Exercise
Lie on the side. Support your forearm. Legs straightened.
12.1 . Exercise
Inhale and lift body based on forearm and feet. Put the pelvis and tighten the hip. Exhaust – return to the starting position.
13 . Exercise
Lie on your back. The legs are bent knees. Leave one foot on the floor, put the other on the road.
Inhale and lift the body and pelvis. Fix the position, tighten the hip. Exit – Return to the starting position.
Lie on your back. Lift your legs upright. Support your back on your hands, pull it from the floor so that it is perpendicular to the floor. Lower your straight legs behind your head, straighten your hands. Keep this position for 2-3 minutes.
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