How To Perform A Stretching Routine To Improve Your Flexibility

Tanácsok alkalmi és rendszeres sportolóknak a nem kívánt sérülések elkerülésére. Nyújtás gyakorlatok videóval és szöveggel!

Stretching is an important part of exercise. Not only does it help to keep your body flexible but it also works in the recovery of your muscles after a workout. This film will show you the correct way to stretch.

Step 1: Exercise 1
Sit on the mat with your feet in front of you and arms down the side of the body.

Stretch your arms out in front of you and hold onto one hand with the other. Breathe at a normal and regular pace and hold this position for about 10 to 15 seconds.

Step 2: Exercise 2
Stretch your arms out above your head and hold onto one hand with the other. Hold this position once again for 10 to 15 seconds.

Step 3: Exercise 3
Place your hands behind your back and hold them together. Move your hands backwards and upwards holding them in that position. Carry on breathing regularly as you stretch. This stretches the shoulder muscles. Do this for 10 seconds

Step 4: Exercise 4
Stretch your legs out in front of the body with you feet together. Stretch your arms towards your feet and take hold of your ankles, if you can. Pull your body down towards your feet so that you feel the stretch in the back of the legs. Only go down as far as you can. Hold for 10 to 15 seconds.

Step 5: Exercise 5
Keep one leg stretched out in front of you, and the other leg bent with sole of the foot facing the opposite knee.

Stretch out your arms towards your feet and take hold of your ankle, or go as far as you can. Pull your body down towards your feet so that you feel the stretch in the back of the leg. Hold for 10 seconds.

Keep both shoulders square of the outstretched leg and do not lock out the knee joint.
Repeat the stretch on the opposite leg and then repeat exercise number 4.

Step 6: Exercise 6
Lie on your side supported by your arm and with your free arm take hold of your opposite leg. Pull your foot into your backside, bring your knee backwards and push your hip forward. Stretch for 10-15 seconds and repeat on other side.

Step 7: Exercise 7
Move onto your hands and knees, extend one leg with the weight on the ball of your foot, lift your other leg off the ground and rest it on the back of your heel. Keep your leg straight and push your heel to the floor - feeling the stretch on your calf muscle. Hold for 10-15 seconds and then repeat on the other leg to finish the workout.


Vocabulary

mat - szőnyeg, gyékényfonat
bent - hajlított, hajlott
lift off - felemelkedés
calf - lábikra

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