Simple stretching exercises

Why do I need a hitch?

During physical activity, the body temperature rises, the heart starts to beat faster, more oxygen enters the bloodstream - all this is necessary to ensure that the muscles are heavily supplied with nutrients.

A sudden and unexpected stop of training results in the blood remaining in the muscles, and the body can not evenly redistribute it to other organs. All this is very harmful for blood circulation and increases the burden on the heart.

What is a hitch?

Every strength training must necessarily end with a so-called hitch - several exercises that transfer the body from working mode to quiet, literally "cool" it.

The hitch can be like slow running, turning into walking, swimming with calm styles, and also stretching. In any case, the total duration of the hitching should not exceed 5-10 minutes, otherwise it will exhaust the body even more.

Stretching exercises

Stretching is called static( immobile) loads using body weight, improving blood flow to the muscles. It is necessary to note one more important function of the stretching - the removal of toxins from the muscles, which accelerates the recovery.

It is very important that you do stretching exercises only after strength training, when muscles and ligaments are heated. Exercising stretching before training, on cold muscles, is dangerous, fraught with damage and even muscle rupture.

Stretching program

The recommended stretching program contains 12 exercises, in which all muscle groups will be included in the work. Each exercise is performed within 20-30 seconds, in most cases in one approach.

It must be remembered that the sequence of doing exercises is better not to change, and it is better to start with the muscles of the legs and back, gradually turning to the muscles of the hands. This sequence will ensure smooth completion of the workout.

Stretching for the gluteus maximus

Large gluteus muscle. Sit on the floor, the right foot is pressed to the floor, the left foot touches only his feet. Fix the left hand on the ankle of the right leg, and with your right hand try to lower the knee of your left leg down. Do this for 30 seconds, then change your legs.

Stretching for the muscles of the back

Muscles of the back .Lie on your back, your right leg is stretched out, the left leg is bent at the knee. Place your right hand on the knee of your left foot, and pull your left hand out of the way. As much as possible, press your shoulders to the floor, literally push down. Do this for 30 seconds, then change your legs.

Stretching for abdominal muscles

Muscles of the abdomen. Lie on your stomach, legs stretched back, hands in front of you. Without using your hands to push off the floor, raise your shoulders as high as possible, making sure that your hands stay on the ground. Carry out 20 seconds, then go down, repeat.

Stretching for the muscles of the lower back

Lower back. Stand on your knees, lean forward. The extended left arm is drawn back, the right hand is forward. Without putting pressure on the hand, try to lower your shoulders as low as possible, literally touching the floor. Do this for 30 seconds, then change hands.

Stretching for calf muscles

Caviar .Stand upright, feet shoulder width apart, hands on waist. Take a step forward with your left foot, and take your right leg back. Pull the sock up until you feel the tension in the calf muscle. Do this for 30 seconds, then change your legs.

Stretching for the quadriceps femoris

Four-headed thigh muscles .Stand upright, feet shoulder-width apart. Pull the straight right hand out of the way. With your left hand, grasp the ankle of your left leg, and as much as possible, press it against the back of the thigh. Do this for 30 seconds, then change your legs.

Stretching for pectoral muscles

Thoracic muscles. Stand upright, feet shoulder width apart, arms outstretched to the sides, palm open, thumb facing up. Try to spread the straight arms as far as possible, literally before touching them with each other behind your back. Carry out 30 seconds.

Stretching for trapezius muscles

Trapezoidal muscles. Stand upright, feet shoulder-width apart, right arm relaxed, left holds his head. Gently and slowly pull your head with your left hand down until you feel tension in the shoulder muscle. Do this for 30 seconds, then change hands.

Stretching for triceps

Triceps .Stand upright, feet shoulder width apart, place your left hand on the scapula, the right one on the left elbow. Gently and slowly, with your right hand down, pull your bent left arm toward you. Do this for 30 seconds, then change hands.

Stretching for muscles of the biceps

Biceps .Stand up straight, feet shoulder-width apart. Divide straight arms or hand in the parties or sides, palms are opened, the big finger looks downwards. Turn your hands 90 degrees to make your finger point back. Carry out 20 seconds, then lower your hands, repeat again.

Stretching at home

An important plus of the stretch stretching program described above is that you do not need any extra shells or any equipment, and you can easily perform this complex at home.

This makes the program an excellent addition to the home training program with dumbbells. Let me remind you that it was developed specially for those who do not have the opportunity to practice in the gym, but want to maintain muscle in tone.


Hitching and stretching is a necessary and important component at the end of each workout. If you interrupt the training dramatically, then the body experiences great stress and increased stress on the entire circulatory system and heart.