Complex of exercises for women: stretching for every day from actress Angelina Strechina

Rest is an essential part of the training process. Immediately after exercise, the body should be relaxed, and on rest days it should be kept toned.

To do this, Angelina Strechina does stretching every day. The main principle – no sudden movements. It is necessary to exercise only in pleasure and with a good mood.

Spread a mat and join the training with us.

movie actress

Sharing stretching exercises for every day.

Índice

Butterfly (or Frog).

Duration: 1-2 minutes.

Execution technique:

Sit on a mat, spread your legs apart and bend at the knees;
bring your feet together and move them with your hands to the groin area as close as you can.

If you are able to get your knees on the floor, lean forward. If you can’t bend over, sit up straight. If you can’t sit – roll from side to side.

It is better to perform the exercise at the same time with a sitting activity, for example, watching TV. If you stay in this position for a long time, then the knees themselves will lower to the level that the joints allow.

Inclines from a sitting position

Number of repetitions: 5 forward and to each side.

Technique:

Sit on a mat and open your legs as far apart as your body allows;
Place your right hand on your left thigh, raise your left hand up and reach for your right leg, trying to reach the toe;
return to the starting position;
reach forward with your arms, trying to lie on the floor with your belly. If you can’t do it, put your hands in front of you on your elbows and continue stretching;
put your left hand on your right thigh, raise your right hand up and reach for your left leg, trying to reach the toe.

Fold

Duration: 1-2 minutes.

Technique:

Sit on the mat, bend your knees and press your chest and abdomen to them. If it is difficult to press, put your legs a little wider;
gradually lower yourself down, straightening your legs as far as your stretch allows;
hold at the lowest point. Remember to breathe;
relax. Then repeat a few more times.

Back Relaxation

Duration: 2 minutes

Technique:

Lie on your back, bend your legs at the knees and pull them up to your chest;
Hold in this position for about 15-20 seconds. Relax;
pull one leg up to your chest. Hold in this position. Feel the surface of your back relax;
switch legs.

Twists

Not recommended for spinal injuries and herniated discs.

Number of repetitions: 4 times for 10-15 seconds each.

Technique:

Lie on your back and spread your arms apart;
Put your left leg on your right knee. Twist your body to the right side and your head to the left side;
with the left shoulder blade and left knee toward the floor;
stretch yourself as far as you can;
do the same on the other side.

It is important to do everything smoothly. Because in the process of exercise, muscles, ligaments and joints become mobile. It is necessary to carefully monitor them, so that nothing unnecessary is not yanked.

Stretching the shoulder girdle

Number of repetitions: 3 approaches of 10 times.

Technique of execution:

Sit in a comfortable position. Straighten your back and lower your shoulders down;
take a resistance band or a towel;
raise your arms up and bend them 90 degrees behind your head.

Arm curls

Number of repetitions: 3 approaches of 10 times.

Technique of execution:

Take a rubber band, towel or mop;
raise your arms up and, without bending your elbows, lower them down behind your back.

Downward facing dog

Duration: 1-2 minutes.

Technique:

Stand in a plank;
shift your weight to your feet and pull your tailbone upwards and your chest towards your knees;
take turns placing your heels on the floor;
if you want to make it more difficult, try lifting one leg and pulling it up.