Stretching for professionals: how to get rid of tightness in different parts of the body

Stretching for professionals: how to get rid of tightness in different parts of the body

Experienced athletes shared an unusual set of exercises with the use of a barbell.

Often intensive training leaves behind not only strong and beautiful muscles, but also a pulling pain with tightness. These sensations are familiar to everyone who in one way or another connected his life with sports.

Stretching will help to cope with them. Many people are used to the classic version of this workout, but master of sports in powerlifting Denis Vovk and bodybuilder Ruslan Safarov suggested to try your own.

Important! The complex of exercises with a barbell should be done in the case if you are already a fairly experienced athlete. And it is better if you have a partner in the gym.

master of sports in powerlifting

Do not take too much weight to perform these exercises. Proceed from your own sensations and capabilities.

Stretching with a barbell for back and hips

Seated inclines

• Put a banquette under the barbell rack and sit on it.
• Put the barbell on your shoulders.
• Move away from the bar, keep your hands on the bar.
• Toes apart, knees parallel to the toes. The shoulder blades are brought together.
• From this position, lower the torso to the bench.
• It is desirable to touch the bench with the chin, but it all depends on your level of stretching.
• Lower slowly, get up more dynamically.
• Keep your back straight throughout the exercise.

Dead pull with jerk grip

• Put the bar with the weight on the floor.
• Stand next to the bar, feet shoulder-width apart, toes slightly turned out.
• Slightly bend your legs and grasp the bar with a wide grip. The back is completely straight.
• Pull the bar off the floor and pull at the expense of the back until it is fully straightened.
• Lower the bar back down slower than you raised it.

Stretching the back, shoulder joint and hands

Squat with a barbell overhead

• Take an empty barbell with a medium grip and raise it overhead.
• Feet shoulder width apart and toes slightly turned out to the sides.
• Slowly lower the pelvis and bend the knees to the level of a deep squat.
• As your shoulders get used to it, you can bring your arms tighter and tighter.

Front squat using straps

• Use the straps to fix the empty barbell on the hands.
• Throw it over the chest and the front of the shoulders.
• The hands are bent outward.
• In this position squat with the bar.
• You can ask your partner to insure you and support your elbows.

Bringing the bar behind the head lying down

• Lie down on a banquette.
• Raise the bar up.
• Fix your elbows in an extended position.
• Start lowering the arms with the bar behind the head.
• Slowly bring the bar to just below the level of the head.
• Raise your arms back to the starting position.

Important! When performing this exercise, you must have a partner’s insurance.

Warm-up

Stretching the shoulder joint

Exercise 1

• The partner lies down on the gymnastic mat on the chest. He puts his arms along his torso.
• Bend towards him and take his hands in yours.
• Holding the partner’s torso with your knee, lift his arms as vertically as his stretching allows.
• At the same time, slightly bring them to the center.
• Perform the exercise smoothly and without sudden movements.
• Change places.

Exercise 2

• The partner lies on the chest on the gymnastic mat.
• He locks his hands and puts them on the back of his head.
• Bend over the partner and take his elbows.
• Hold the partner’s torso with your knee and pull his elbows up.
• Do everything very carefully and without sudden movements.
• Switch places.

Stretching the front surface of the thigh

• Sit on your knees so that the feet are on the sides of the pelvis.
• Lower the pelvis to the floor.
• Slowly lower yourself onto your back.
• Try to press it to the floor.

Stretching the back of the thigh

• The partner presses against the wall with his heels and buttocks.
• The body tilts forward and down as far as possible.
• Approach the bent partner and push his back deeper into the bend.
• Do it very carefully and slowly.
• Switch places.

Training and warm-up are over.

For detailed exercises see the video on “Championship”.

Source: MuscleRussia.