Stretching

In English the word "stretching" refers to stretching, stretching. During the execution of this complex exercise, you'll be doing the pulling muscles of body parts, then within a few seconds remain in that position and return to starting position.

Benefits of Stretching

Stretching is not suitable for enhancing blood circulation, since all movements are performed slowly. But it has its advantages. As a result of stretching the muscles relax and become more elastic, they received more blood. This complex has a positive effect on the joints.They acquire more mobility, after some practice increases the flexibility of the whole body, which is a great result for any sport. During the lessons you learn concentrated stretching, deep breathing, which, in turn, has beneficial effects on the brain, especially after a hard day's work.It is important that stretching has no age limit, it will be helpful as kids , people middle- aged and elderly. Each carries an exercise to the extent possible, commensurate burden of age.

The complex includes the alternation of stress and relaxation, they can both start and finish your workout. How warm it is suitable for warming the muscles, resulting in muscle tissue is less susceptible to sprains. After training, stretching helps to restore the same pulse, which increases during exercise.

Regulations

There are a few rules of proper stretching. First and most important - it is better to stretch less than too much. You should feel a slight tension in the stretched muscles. This is significant because the physiological muscle during straining, can reflexively decrease, rather than relax.

The second rule concerns the time. Each position must be stretching for 10-30 seconds, and it is up to as long as not disappear even mild stress. If not, then tension was too strong and should be relaxed, to achieve the desired sensation.

During the exercises breathing should be slow, deep and smooth, it can not detain. Each new start stretching with breath. It was only fulfilling the slopes, you first need to breathe.

Performing stretching, keep a stable position. During each exercise focuses on the body parts that stretch - so you will soon feel the tense muscles enough. You can do this by varying exercises, for example, slightly change the angle of stretch.

Exercises for the chest

Beautiful, firm breasts - the pride of every woman. But our lives are so many factors influencing the shape of this part of the body: changes in weight, childbirth and breast-feeding, age , hormonal changes in the body. Use this set of exercises that will give the breast a beautiful form, and deservedly admired the strong half of humanity!

• Stand with feet slightly apart, in the doorway. Slowly push arms on the jamb, and the shoulders are horizontal, palms facing the sides. Hold for ten seconds.Relax the muscles of the chest and arms. Repeat eight to ten times.
• Lie on your stomach, legs straight. Bend your elbows and place palms on the floor so that they are located slightly in front and on either side of the shoulders. Straighten the arms (not completely), raising the body up, leaning on the palm and the tips of the toes. Bend your elbows and lower body. When your elbows will be level with the shoulders, back, start up push-ups. Perform ten times.
• Lie on your back, knees bent in a position, feet on floor, hands separated widely apart, dumbbells in hands. Keep your hands slowly in front of chest at the top. Also, slowly return to starting position. Repeat eight to ten times.
• Stand on the left knee and pull your right leg to the side, tightly clutching his foot to the floor. Lean on your left hand and pull right up. Reach out to the left, looking at the ceiling.Transfer the weight of the body to the left supporting arm. Pull the left foot along the right side. Hold this position for from five to fifteen seconds. Then return to starting position.Perform five times on each hand.
• Take "Turkish", bend your hands, keeping your elbows to your body, put your fingers on the shoulders, shoulder blades together. Now raise your shoulders up, then take away their far back, down and forward. So do four times in one direction and four times in the back.Repeat three to five times.
• Put a towel on the buttock. Pull it slowly forward, with increasing force. Muscles of the trunk and buttocks resist pressure. Hold the pose of seven to ten seconds. Repeat eight to ten times.
• Lie on your back, knees bent, feet flat on the floor. Direct hands with the dumbbells are raised up in front of chest. Slowly lower your hands behind your head. Also, slowly return to starting position. Repeat eight to ten times.
• Lie on the floor, his hands apart. Straining the arm muscles, try to lift the rib cage (for inspiration). Then return to starting position, relax your arms and exhale. Perform the exercise ten times.
• Stand up straight, fold his hands in front of you, fingers up, elbows, at chest level. At "one, two" strong hands squeeze the lower part, on "three" fingers, turn to him for "four" straighten your hands on "five" lower your arms down at the "six" with folded hands in front of him. Repeat the exercise ten times.
• Stand with feet shoulder width apart. Left hand on hip. Describe the right hand in the air, a large circle. Muscles of the chest and there should be intense. Describe three laps ahead, three years ago, and change hands. Repeat this exercise eight to ten times with each hand.Then follow it with both hands, mimicking the motion of a swimmer.
• Stand straight, feet shoulder width apart, hands behind head Interlace. Now gently push his hands on his head, gradually increasing the force. Hold this position for ten seconds, CEMT.Relax your muscles neck , chest and hands. Repeat eight to ten times.
• Lie on your back with knees bent and straight arms with dumbbells are raised up in front of chest. Slowly lower your hands behind your head, and also slowly return to starting position. Perform the exercise eight to ten times.
• Stand up straight, straighten your back and straighten your shoulders. Pick up a wide rubber band and pull it in front of you at shoulder level. Begin to plant his hands apart, stretching the rubber band. Try to take your hands back as far as possible. Hold at the point for ten seconds, then slowly return to starting position. Hands should be on one line.Repeat ten times.
• Stand straight, feet together, arms bent at the elbow raised to shoulder level, palms folded together, toes apart. Interlace your fingers, "the castle". Clenched fingers, strong hands pull apart. Hold for five seconds, then lower your arms down and relax. Perform eight to ten times.
• Stand straight, feet together, arms bent at the elbows. Brushes, hands and elbows are tied together in front. With the power of clench his hands. Hold for five seconds, then relax.Repeat ten times.