Training with the winner of the show “Dancing” on TNT. 5 easy exercises to develop flexibility

For professional dancers, sport is a way of life. They hone their skills every day not only in choreography classes. Athletes go to the gym, do martial arts, surfing and much more. That is why they are in terrific physical shape. Ilshat Shabaev – the winner of the show “Dancing” on TNT and a professional choreographer – a vivid example of this. The dancer is sure that reasonable sport has a beneficial effect not only on the figure, but also on health.

Ilshat Shabaev

dancer, choreographer, winner of the show “Dancing” on TNT.

As they say in China: stretch your ligaments and muscles, and you will stretch your life for a long time.

Everyone needs flexibility

Ilshat believes that the body should be flexible not only in professional athletes. Mobility is needed by absolutely everyone.

Flexibility allows us to feel good about ourselves. Muscles will be in good tone, blood will circulate through them. This means that the masseur will not have to puff on you for a long time to “break” the “stone” muscles. And you will not have unbearable pain.

Ilshat: Also the probability that you will constantly feel pain in your joints will be much less with good flexibility. And when a person feels great, the mood will be at its best.

5 exercises to develop flexibility from Ilshat Shabayev

Ilshat: These five exercises are simple enough to understand, and they will be the first steps towards improving flexibility. Repeat them every day and your body will become more plastic and your overall health will become easier.

Squats for leg muscle flexibility

They are great for kneading the muscles of the back and the back of the thigh.

Technique

• Stand up, put your feet wide.
• Bend down and try to completely lower the palms of your hands to the floor. Fix in this position for a few seconds until it becomes comfortable.
• From the same position, lower the pelvis downwards. Keep your hands on the floor. Hold like this for a few seconds.
• Then lift the pelvis up. Hands are still on the floor.

Do two approaches of 20 times.

Inclines for back flexibility

Technique

• Stand up, put your feet wide.
• Lean forward to parallel with the floor. Keep your back straight, straight arms stretched out in front of you. Fix in this position for a few seconds until it becomes comfortable.
• Next, turn the body to the right and turn it upwards. You should get the same position as in normal bending to the side.
• Bring the body back: now it is again turned to the right and parallel to the floor, with the head pointing down.
• Then turn the body back to the starting position and repeat the exercise on the left side.

Do two approaches of 20 times.

Big block of leg exercises

Technique

• Lunge with the right leg to the side. Maximally bend the leg in the knee and lower to the floor. Spring a little on the right leg and roll over to the left leg, spring again and return to the right leg.
• Lunge forward with the right leg. The left leg is set back, we do not bend it at the knee.
• Put your palms on the floor and make springy movements up and down for a few seconds.
• Then lift the body up, put your hands on the knee of the supporting leg and continue springing.
• Rise up and pull the left leg closer to the right. Lower your hands to the floor.
• Pull the toe of the right foot off the floor and pull it first towards and then away from you.
• Stand up and repeat the same thing on the left leg.

Butterfly

Technique

• Sit on the floor, stretch your legs out in front of you. The back is straight.
• Bend the legs at the knees and pull the feet to yourself.
• Pull the knees apart. Hold the feet with your hands and make springy up and down movements with your legs.

Fold

Technique

• Sit on the floor, stretch your legs out in front of you. The back is flat.
• Lower the body to the legs. Keep your back straight, try to lower the abdomen to the legs first, and only then – the chest. Return to the starting position.
• Do several such bends to the legs.
• Slightly bend the legs in the knees and relax them. Lower the body on the legs and lie like this for a few seconds.

We wish everyone excellent health and constant development in your training!