Complexes of exercises for the development of flexibility.

It is known that the warm-up includes a set of specially selected physical exercises performed to prepare the body for the upcoming work and increase its overall performance by enhancing autonomic functions.

Warm-up allows you to solve three problems:

1. Warm-up allows you to increase body temperature, especially muscles.

2. Increase mobility in our joints, i.e. after a warm-up, a person can, for example, lean much lower than before a warm-up.

3. Tune in to the exercises or game that the person is going to do. After a warm-up, a person can perform any exercises than before and almost never get injured.

The order of exercises in the warm-up:

1. Calm running or brisk walking (you can do it on the spot). The most important thing is that after this the person becomes hot and even better if he sweats a little (6-10 minutes).

2. Stretching exercise. It is necessary to stretch all the muscles well, but especially those that will mainly work after warming up when doing exercises and games (6-8 specially selected exercises for the muscles of the trunk, upper limbs, arms and legs).

3. Perform several times the exercise that you will then perform, but "not much." That is, if there is an outdoor game later, then run quickly several times, but not at full strength; if you stand on the bridge, then bend or lean back several times (10-15 times).

In order to develop flexibility, it is necessary to use the following means in the training process: standing and sitting forward bends, to the sides with elements of rotation, backbends, hangs, etc., the same exercises with the help of a trainer or partner.

Below are several sets of exercises that contribute to the development of flexibility in children of primary school age.

Set of exercises 1:

I. p. - about. With. Tilt forward, touching the floor with fingers (palms, elbows);

By - 10-12 repetitions in 3 series (sets).

I. p. - sitting on the floor. Tilt forward, touching your toes with your forehead;

I. p. - sitting on the floor. Tilt forward, turning with the removal of the right to the left leg;

Next cycle to the right. At the same time, touch the foot with the palm of your hand.

By - 8-10 repetitions in different directions in 5 series.

I. p. - standing, legs wider.

Tilt to the left and right alternately with elements of twisting;

For - 10-12 repetitions, in 3-5 series.

I. p. - about. With. Step forward with the left, with the removal of straight arms up above the head.

bend over. Also with a step forward with the right.

For - 8-10 repetitions, in 3-5 series.

All exercises can be performed with the help of a partner after 4 weeks of systematic training.

A set of exercises 2.

Circular movement of the head to the right. Circular movements of the head to the left.

Circular movements of the hands forward. Circular movements of the arms back.

I. p. - Feet shoulder width apart, arms in front of you.

Taking the hands to the sides.

I. p. - Feet shoulder width apart, hands on the belt.

Torso forward. Torso back.

I. p. - about. With. Hands on the belt. Raise your right thigh.

Rotational movement of the lower leg to the right. Rotational movement of the lower leg to the left.

I. p. - about. With. Hands on the belt. Raise your left thigh.

Rotational movement of the lower leg to the left. Rotational movement of the lower leg to the right.

I. p. - about. with Jerks with hands, right hand on top, left hand on the bottom, 10 times. Right hand down, left hand up, 10 times.

I. p. - about. With. Hands in front of you. Tilts of the body forward, trying to touch the floor, 10 times. Torso back 10 times.

I. p. - Sitting on the mattress, hands in front of you Reach for the toes of your feet, without bending your knees 10 times.

I. p. - Sitting on the mattress, hands in front of you, the partner stands behind. Reach for the toes without bending your knees, with the help of a partner.

I. p. - Feet shoulder width apart, hands on the floor. Twine squat.

The pace of movement with a small amplitude (swinging legs, jerking arms, etc.) should be approximately 60 movements per minute, in other movements (torso tilts movements per minute.

In the final part of the lesson, the functional activity of the child's body gradually decreases. Calm walking, relaxation exercises, light jogging are the most appropriate means to achieve the goals of the final part of the session.

A set of exercises to develop flexibility

The main methodological condition that must be followed in the work on the development of mobility in the joints is the obligatory warm-up before performing stretching exercises.
Warm-up has a preventive (preventive) value, the better prepared the musculoskeletal apparatus, the more perfect the movement is, the less the risk of getting various sprains, ruptures of muscles and tendons.
It is known that the warm-up includes a set of specially selected physical exercises performed to prepare the body for the upcoming work and increase its overall performance by enhancing autonomic functions. An increase in body temperature, and especially in muscles (especially those that have to work), is of great importance for performing movements with maximum amplitude while preliminary "warming up" the muscles, their extensibility increases.
The warm-up includes running for 6-10 minutes at a continuous moderate pace. After running, it is necessary to perform 6-8 specially selected exercises for the muscles of the trunk, upper limbs, arms and legs, each of them 10-15 times.

1. I. p. - Feet shoulder width apart, hands on the belt.
1. - Circular movement of the head to the right.
2. - Circular movements of the head to the left.
2. I. p. - Feet shoulder width apart, arms in front of you.
1.- Circular movements of the arms forward.
2..- Circular movements of the arms back.

4. I. p. - Feet shoulder width apart, arms in front of you.
1. - Leading the arms to the sides.
5. I. p. - Feet shoulder width apart, hands on the belt.
1. - Torso forward.
2. - Tilts of the body back.
6. I. p. - about. With. Hands on the belt. Raise your right thigh.
1. - Rotational movement of the lower leg to the right.
2. - Rotational movement of the lower leg to the left.
7. I. p. - about. With. Hands on the belt. Raise your left thigh.
1. - Rotational movement of the lower leg to the left.
2. - Rotational movement of the lower leg to the right.

Then it is recommended to do a set of 8-10 stretching exercises.
Stretching exercises must be performed in series in a certain sequence; exercises for the joints of the upper limb, trunk and lower limb, and between series it is necessary to perform relaxation exercises. A set of exercises can consist of 8-10 exercises of a passive or active nature.

1. I. p. - about. With.
1. - Jerks with hands, right hand at the top, left hand at the bottom, 10 times.
2. - Jerks with hands, right sleeve at the bottom, left at the top, 10 times.
2.I. By. With. Hands in front of you.
1. - Torso forward, trying to touch the floor, 10 times.
2. - Torso back 10 times.
3. I. p. - Sitting on the mattress, hands in front of you.
1. - Reach for the toes of the legs without bending the knees 10 times.

4. I. p. - Sitting on the mattress, hands in front of you, the partner stands behind.
1. - Reach for the toes of the legs, without bending the knees, with the help of a partner.
5. I. p. - Feet shoulder width apart, hands on the floor.
1. - Squatting on the twine.

When performing exercises of a swing character, it is necessary to relax the muscles of the leg as much as possible, since only in this case it is possible to achieve the maximum amplitude of movement, for this it is necessary to stand with the supporting leg on an elevation or on a bench, since in order for the working leg to flex and extend, abduct and adduct , hung freely and did not touch the area of ​​\u200b\u200bthe support.
Spring squatting in the position of the legs spread in the anteroposterior direction must be performed with support on the hands. If the practitioner does not reach the support area with his hands, then the exercise can be performed against the wall, leaning on it with his hands.
When performing a stretching exercise, the range of motion should be increased gradually, because otherwise, even after a good warm-up, damage to muscles and ligaments is possible. A gradual increase in the range of motion enables the body to adapt to special work.
The pace of movement with a small amplitude (swinging legs, jerking arms, etc.) should be about 60 movements per minute, in other movements (torso tilts movements per minute. After stretching exercises, you need to do relaxation exercises.

For arm and shoulder development: 1. Clasp your hands in front of your chest. Straighten your arms forward, left, right, turning your palms forward. 2. Tilt forward, hands on the back of the chair. Springy swings, achieving maximum abduction of hands. 3. In an emphasis lying springy bending of the legs, as a result of which the arms are retracted back.

For the muscles of the body: 1. In a leg stance, tilt to the right leg, touch the right heel with your hands. The same for the left leg. 2. Tilts forward, grab your shins with your hands. Springy forward bends, helping yourself with your hands and trying to touch your legs with your head. 3. Lying on the stomach, holding hands on the lower legs of the legs bent back, springy bending, pulling the legs back.

For leg muscles: 1. Standing on the left, pull the bent right leg to the chest with your hands. Then change legs. 2. Standing on the right, bend the left leg and pull it back. Then change legs. 3. Mahi forward, backward and to the side with a relaxed right, then left foot. Each exercise is repeated 8-16 times, and the whole complex 2-3 times with rest up to one minute.

You must understand and know that the human body has unique properties of flexibility and a large range of motion. We ourselves, over time, build our way of life in such a way that we deprive ourselves of flexibility and plasticity. And if your best friend doesn't have that problem, how to sit on the twine, and he does it easily, and you hardly put your feet shoulder-width apart - don't worry, be patient, because everything is in your hands. And if you intend to increase the flexibility of your body, then let's delve a little into the anatomy.

So, your muscles provide the movement of bones and joints, which allow you to do certain exercises and movements. The nature of each person gives a certain amplitude of joint movement and flexibility. To maintain and develop it requires regular exercises that develop flexibility.

How do the splits. Stretching the muscles

There are only five types of stretch marks.

The first is active and interested when an attempt is made to stretch any part of the body.

The second is passive - in this case, stretching is carried out with the help of a partner.

The third - dynamic - these are dynamic movements that smoothly turn into other movements.

The fourth - ballistic - works in jerks and elastic actions - this is the most dangerous type of stretch marks.

And, finally, static - consists in holding in one position or another for 15-60 seconds. This is the most effective type of stretching recommended by doctors.

Ideally, a person should devote 4% of their time to flexibility exercises. But in order for them to bring maximum benefit, you need to know the rules of stretching.

How to sit on the splits and achieve maximum flexibility in your body

First, before you start stretching, you need to carry out various jumps and leg swings, which will improve blood circulation and increase muscle oxygen saturation.

Secondly, it should be slow and smooth. Each element should last an average of 60 seconds. Depending on the degree of flexibility, this time can be reduced or increased. Meanwhile, all muscles should be relaxed. The back is always straight.

When stretching, you will feel a little uncomfortable. But this, in no case, should not be painful. Pain is a sign that you have gone too far. And if you are going to continue in the same spirit, it can lead to injury.

How do the splits. Flexibility and strengthening exercises for your body

1. Exercise for flexibility and stretching of the anterior and lateral muscles of the thigh.

Starting position: Lying on your left side, lean on your left arm bent at the elbow. Straighten your legs, and stretch and put on top of each other.

Exercise. Bend your right leg at the knee and grab it with your right hand. Raise it as high as possible and stay in that position. Repeat 15-20 times.

2. Exercise for flexibility and stretching of the muscles of the back and hips.

Starting position: Sit down, stretch your legs forward, keep your back straight.

Exercise. Lean forward and take out your socks with your palms. Pull your chest up to your legs, stay in this position for a few seconds. Then return to the starting position. Raise your right leg as high as you can, clasp it with your hands, and freeze in this position for a few seconds. Repeat 5-7 times.

And remember, if you slouch, you will reduce the flexibility and elasticity of muscles and ligaments. Avoid elements that could represent back injuries. For example, if you are leaning forward with straight legs, reaching for your toes, bend your knees slightly, especially if you are doing the exercise for the first time. Breathing is calm. Inhale through your nose and exhale through your mouth.

Flexibility is a functional property of the musculoskeletal system, which determines the limits of movement of the links of the body.

There are two forms of flexibility:

• active characterized by the magnitude of the amplitude of movements during independent exercise due to muscle efforts;
• passive, which is characterized by the maximum value of the amplitude of movements achieved under the action of external forces.

In passive flexibility exercises, a greater range of motion is achieved than in active ones.

There are also general and special flexibility. General flexibility is mobility in all joints, which allows you to perform a variety of movements with a large amplitude. Secial flexibility - limiting mobility in individual joints, which determines the effectiveness of a particular activity.

General foundations for the development of human flexibility

Exercises for the development of flexibility are based on various movements: tilts, turns, rotations, swings, flexion-extension. These can be exercises with a partner or independent, with the simplest training devices or a variety of weights.
In addition to the capabilities of one's own body, the following devices are used to develop flexibility: cuffs, pads, gymnastic sticks, jump ropes, ropes, weighting agents, a gymnastic wall, block systems, etc.
Complexes of exercises for the development of flexibility can be compiled both for the development of mobility, which is of a general nature, and for the development of special flexibility. Moreover, by performing sets of exercises designed to develop mobility, you can develop greater flexibility than is required by professional activities. But such a margin of flexibility is necessary if high accuracy, strength, economy, ease of movement are required. These parameters are almost impossible to achieve if the mobility of the joints is used to the maximum, i.e. to the limit.

We continue to develop the flexibility of our body according to a special program:

The development of extensibility includes the development of various forms of flexibility

As a rule, the methodology for developing flexibility includes the development of both passive and active flexibility, as well as mixed. In addition, the technique includes exercises for the development of flexibility of various types: static, dynamic and static-dynamic. Accordingly, a set of exercises aimed at developing flexibility can be quite diverse. Even in one movement that looks similar in appearance, different forms of flexibility and types of movements can be combined: An exercise can develop passive flexibility, but at the same time be dynamic. Be active, and at the same time build on static loads.

Considering the foregoing, you can diversify a complex of several simple exercises to develop flexibility and get a significant improvement in mobility. After all, as you know, any exercise is stressful for the body. And if there is little variety in training, the body quickly adapts (gets used) to the loads, and the development of flexibility stops.

Development of active flexibility

The methodology for the development of active forms of flexibility most often includes various swings performed independently. It is possible to use small weights - they help to overcome the limit of normal mobility in the joints due to inertia, to increase the range of motion.

Development of passive flexibility

For the development of passive flexibility, exercises are used with the use of sufficiently large weights, since forced performance of movements with a gradual increase in amplitude is required. Movements in this case should be smooth - after all, fast movements cause a protective contractile reflex, which limits movement and causes tension in the stretched muscles.

Also keep in mind that passive flexibility develops 1.5-2 times faster than active. But active exercises for the development of flexibility still need to be included in the complexes of exercises, since most often it is active flexibility and well-coordinated intermuscular coordination of movements that are difficult to develop with passive static exercises.

The frequency of stretching exercises

If you want to develop flexibility in the shortest possible time, you need to train daily. As a rule, 15-60 minutes a day is enough to progressively increase flexibility. Later, after achieving the required flexibility, you can reduce the frequency of training to 2-3 times a week and reduce the amount of training loads for stretching - this will be enough to maintain flexibility in good shape.

Stretching as part of training

Flexibility exercises can be performed in any part of the workout (warm-up, main part), but if flexibility development is the main goal, then it is advisable to move most of the flexibility exercises to the second half of the main part of the workout. On the one hand, this will allow you to warm up well, and on the other hand, to avoid excessive reflex contraction of the stretched muscles, due to their some fatigue caused by previous physical activity.

Of course, the effectiveness of stretching will depend on the overall focus of training. If speed-strength work is to be done, the warm-up should include active dynamic stretching exercises, massage and shaking the working parts of your body. It will be good to perform several series of 1-2 special preparatory stretching exercises and in the process of the work itself of the speed-strength type. This technique is well suited, for example, for sprinters, jumpers and martial arts.

In the final part of the classes, it is best to perform static exercises that develop flexibility, combining them with massage.

Strength training and flexibility development

It must be understood that if you perform a lot of strength exercises, special attention should be paid to the development of flexibility, since strength exercises, especially used with a low amplitude, can adversely affect the flexibility of the human body.

There are several ways to overcome the undesirable effect of force loads on extensibility:

Use a consistent combination of flexibility exercises with strength exercises. And you can start with both strength and stretching exercises. If strength exercises are performed first, the extensibility is reduced by 20-25% of the initial level, but subsequent stretching restores flexibility to 50-70% of the reduced level. However, it is better to start with exercises for the development of flexibility, if power loads with a maximum range of motion are coming. And vice versa, transfer stretching to the second part of the lesson if maximum loads with small amplitudes are coming (powerlifting).
. Good results are obtained by alternating stretching exercises and strength exercises. In this case, flexibility by the end of the lesson increases to 30-35% of the initial level.
. It is also possible to combine - performing exercises that develop both strength and flexibility at the same time. Such exercises are characterized by the maximum possible range of motion.

A few methodical tips for developing flexibility to help make training more effective and safer:

With a sufficiently strong physical fatigue caused by large-volume power loads, it is desirable to perform passive dynamic exercises for flexibility. This is due to the fact that in conditions of fatigue, such stretching exercises are more effective and less traumatic.
. After high volume endurance work(tempo or long run, interval and repetition training), you can perform several (5-6) light active stretching exercises of the dynamic type. In this case, care must be taken - tired muscles can be easily damaged.
. Active dynamic exercises for the development of flexibility, performed during the warm-up, are not always able to prepare the muscles and ligaments for intensive speed-strength work. Especially if there are movements with a maximum amplitude. Therefore, it is worth using static stretching exercises in the warm-up. This warm-up is typical for hand-to-hand combat and most martial arts.
. The absence of a training partner somewhat reduces the ability to use the whole variety of exercises for developing flexibility. And although there are sets of exercises for stretching on your own, it is recommended to choose a partner for joint training - this will increase the efficiency and speed of development of flexibility.
. Remember! Serious stretching can only be done after a good preliminary warm-up. You should not experience strong or sharp pain during stretching exercises - only sensations of stretching the muscles and ligaments are allowed. The fact is that any injury during training that develops the plasticity of the body will throw off the development of mobility for a very long time, with the loss of already achieved flexibility. Which is very common for beginners. Therefore, if you are not sure whether it hurts you, or is it just a feeling of stretching, it’s better not to hold out than to pull it out - over time, experience will appear that will help you navigate your own bodily sensations much better.

Knowing the basics of motor activity and methods for developing different types of flexibility, you can independently compose sets of exercises for stretching from ready-made exercises, and you may even be able to choose or come up with exercises that are right for you!

Good luck! Patience!
Confidence and perseverance in training!

Previous lesson:

§5. Development of flexibility

In PPFP, flexibility is necessary to perform movements with a large and extreme amplitude. Insufficient mobility in the joints can limit the manifestation of the qualities of strength, speed of reaction and speed of movement, endurance, increasing energy consumption and reducing the efficiency of work, and often leads to serious injuries to muscles and ligaments.

Flexibility- morphofunctional property of the human musculoskeletal system, which determines the limits of movements of the body's links.

There are two forms of flexibility:

- active, characterized by the magnitude of the amplitude of movements during independent exercise due to their own muscle efforts;

- passive, characterized by the maximum amplitude of movements achieved under the action of external forces (with the help of a partner or weights).

In passive exercises for flexibility, a greater range of motion is achieved than in active exercises. The difference between active and passive flexibility is called "reserve stretch", or "reserve of flexibility". Fatigue limits the range of active movements and extensibility of the muscular-ligamentous apparatus, but does not prevent the manifestation of passive flexibility.

There are also general And special flexibility.

General Flexibility characterizes mobility in all joints of the body and allows you to perform a variety of movements with a large amplitude. Special Flexibility- limiting mobility in individual joints, which determines the effectiveness of professional and applied activities. It is acquired in the process of performing certain exercises to stretch the muscular-ligamentous apparatus.

Develop flexibility through stretching exercises for muscles and ligaments. According to the direction and nature of the work of the muscles, they are distinguished dynamic, static and mixed static-dynamic stretching exercises.

Methodology for developing flexibility

Exercises aimed at developing flexibility are based on performing a variety of movements: flexion-extension, tilts and turns, rotational movements and swings. These exercises can be done on one's own or with a partner, with various weights or simple training equipment(at the gymnastic wall, with gymnastic sticks, etc.). These exercises can be aimed at developing mobility in all joints to improve general flexibility.

When improving special flexibility special preparatory exercises are used with a targeted impact on the joints, the mobility in which to the greatest extent determines the success of professional and sports activities.

Through the purposeful performance of special exercises, much more flexibility can be achieved than is required in the course of professional activities. This creates a certain "reserve of flexibility".

The exercises performed can be active, passive and mixed, as well as performed in a dynamic, static or mixed static-dynamic mode.

Development of active flexibility self-performed exercises with their own body weight and with external weights contribute. These exercises include a variety of swing, springy movements. The use of small weights allows, through the use of inertia, to overcome the usual limits of mobility in the joints for a short time and increase the range of motion.

Performing stretching exercises with relatively large weights increases passive flexibility. The most effective for improving passive flexibility are smoothly performed forced movements with a gradual increase in their working amplitude with inferior muscle work. It is not recommended to perform fast movements at the same time due to the fact that the protective limiting stretch reflex that occurs in the muscles causes "enslavement" stretched muscles.

Flexibility exercises are performed in all parts of the training session.

In the preparatory part of the lessons they are used during the warm-up, usually after dynamic exercises, gradually increasing the range of motion and the complexity of the exercises themselves.

In the main part exercises are performed in series, alternating with the work of the main focus, or simultaneously with the performance of strength exercises. It is advisable to perform stretching exercises in the second half of the main part of the lesson, highlighting them as independent "block" loads.

In the final part stretching exercises are combined with breathing exercises, relaxation.

The effectiveness of the applied stretching exercises depends on the direction of the training work performed in the lesson.

Before speed-strength work(running at maximum speed (60, 100 m), long jumps, etc.) in the warm-up it is necessary to include active dynamic stretching exercises, shaking the working muscles, as well as perform a series of 1-2 specially preparatory stretching exercises in the process of performing the most work.

By doing strength exercises special attention should be paid to the stretching of muscles and ligaments, given that their possible negative effect on flexibility. In this regard, an undesirable decrease in muscle contractility from strength exercises can be overcome by some methodological techniques:

- consistent use of strength and flexibility exercises. Here, a direct (strength + flexibility) and reverse (flexibility + strength) sequence is possible. The reverse sequence of exercises is more preferable if it is necessary to perform strength exercises with a maximum range of motion;

- alternating strength and flexibility exercises(strength + flexibility + strength + ...) during one training session. Here there is a step-like change in the mobility of the working parts of the body;

- simultaneous development of strength and flexibility, which allows you to combine the development of strength and flexibility in the process of performing strength exercises.

After performing large volumes of loads of power, speed-power orientation, it is recommended to use "passive" dynamic stretching exercises that are more effective and less traumatic. After a long training load on endurance, it is necessary to use active dynamic stretching exercises.

Often after an intensive warm-up with the use of dynamic exercises, despite an increase in muscle temperature and a general increase in the amplitude of movements, the ligaments are not always ready for the maximum range of speed-strength work. In this regard, it becomes necessary to use static stretching exercises in the warm-up.

Self-study, without a partner, somewhat limits the possibility of using all known means and methods of developing flexibility. Therefore, further, sets of exercises for the development of flexibility are offered both for independent use and with a partner.

Dynamic active exercises for general warm-up

Dynamic active exercises

Dynamic activeegymnastic stick exercises

Passive static exercises with a partner

The older the person, the more clearly he feels that the joints are becoming less flexible. Movements slow down, the amplitude is steadily reduced. The ideal option to counter the loss of mobility is regular flexibility exercises. The result will be a feeling of freedom of movement and a significant improvement in well-being.

Flexibility

Flexibility is the ability of the muscles of the body to relax and be easily stretched. Flexibility exercises are essentially stretching exercises. Their main task is to increase the range of motion of the joint, and to lengthen pathologically shortened muscles.

It is natural for people to have different flexibility. This is due to the individual anatomical features of the body structure. With age, the range of motion steadily decreases. And already simple actions, which you simply did not pay attention to in your youth, are difficult, and sometimes they are just worth a titanic effort. You can avoid this by regularly performing a set of workouts aimed at stretching.

It is believed that the maximum degree of natural flexibility is inherent in children aged 15-16 years. In subsequent years, the mobility of the joints gradually decreases.

Doing exercises for flexibility is available at any age.

Before you start exercising

Those who decide to start flexibility training should familiarize themselves with the rules:

1. It is permissible to start stretching exercises only after pre-warming up the muscles - warming up: light running, jumping rope or exercising on an exercise bike.
2. Exercises should be performed slowly, without sudden movements and jerks.
3. The muscle should be stretched until a feeling of mild soreness appears.
4. You should exercise regularly.
5. You cannot change the order of the complex.
6. Breaks between exercises should be minimal.

Attention! Contraindications!

Stretching exercises can not be performed:

• in the presence of untreated bone fractures, dislocation of joints, sprains;
• people suffering from diseases of the joints, accompanied by inflammation processes, especially in the acute stage;
• directly, after intense power loads;
• people with problems of the cardiovascular system, prone to the formation of blood clots.

A set of exercises

The proposed set of trainings is universal. It is suitable for people of all age groups. The main thing to remember is that it should be done regularly. Each element should be repeated 6-8 times.

Important! The occurrence of sharp pain during the exercise is a signal to immediately stop doing it and move on to another.

The first part of the complex is performed standing:

1. Tilts of the head: forward-backward, right-left.
2. Extend your arms to the sides. Perform circular movements with the brushes: forward, backward.
3. Make circular rotations with outstretched arms: forward, backward.
4. Close the hands on the back of the head. Circular rotation of the pelvis: right, left.
5. Lean forward, clasp your knees. Make rotational movements with your knees: to the right, to the left.
6. Leaning forward. Keep your legs straight, but try not to strain your knee joints. With constant practice, you can achieve such a degree of flexibility that your hands will easily touch the floor with your palms.
7. Hold the gymnastic stick so that your hands are shoulder-width apart. Take straight arms through the top back, as if twisting the joints. The distance between the hands gradually, from lesson to lesson, to reduce.
8. Feet shoulder width apart, hands on the waist. Raise your arms alternately up, while tilting your torso in the opposite direction.
9. Feet shoulder-width apart, raise your arms to the sides and lean forward. Perform alternately springy body movements, bringing the right hand closer to the left foot, then vice versa: the left hand to the right foot.
10. Hands on the waist. Make rotational movements of the body: to the right, to the left.

The second part of the complex is performed sitting on the floor:

1. Stretch your legs straight out, keeping them together. Stretch your fingers to your feet.
2. Spread your legs wide apart. Stretch alternately with your fingers to the foot of the right foot, then to the left.
3. Bend one leg at the knee so that the foot tightly touches the thigh of the other leg, leave the other straight. Stretch your fingers to the foot of a straight leg. Change the position of the legs, and repeat the exercise.
4. The bent leg lies, touching the outer surface of the thigh of the floor. In this case, the foot touches the thigh of the straight leg, and the heel is directed back. Tilts are performed in the same way.

Be persistent, and you will notice that after 1-2 months of regular exercise, the body will become more mobile. And you will certainly feel much lighter and healthier.

Physical exercises that are used to develop flexibility can be divided into dynamic and static. They, in turn, are active (due to the efforts of the student himself) and passive (with the help of a coach, partner, devices with shock absorbers and weights).

Active dynamic exercises

In the process of performing swings, tilts and jerky movements, for the development of mobility, one should adhere to the following load parameters:

the number of movements in one approach - 10-4;

intensity: a) in amplitude - maximum; b) by pace - 40-60 movements per minute;

the duration of the rest intervals between sets is 2-2.5 minutes;

the number of approaches - 3-4;

the nature of the rest - relaxation in the starting position;

the number of exercises in one lesson is 8-10.

Passive dynamic exercises

As already noted, passive exercises for the development of mobility in the joints differ in that they are performed due to external forces applied.

The load parameters are almost the same as when performing active movements, with the exception of rest between sets, which can be reduced to 0.5-1.0 minutes, and the number of exercises, which can be increased to 15.

Static exercises

Static exercises are associated with holding positions (poses) of the body in which a certain muscle group is stretched. These exercises are called "stretching". An example is the following exercise: starting position - sitting legs together, leaning forward (press your stomach and chest against your legs), hold this position for 10-30 seconds.

Unlike dynamic exercises, when the muscle periodically lengthens and shortens, during static exercises (postures) for flexibility, it is in a stretched position for quite a long time (10-30 seconds).

Lengthening the time of the stretched state of the muscles accelerates their functional restructuring, leads to "addiction" to this state. However, it is important to observe the measure here.

“Getting used to” can lead to a weakening or even partial loss of the most valuable property of muscles - the stretch reflex.

When choosing a load in one lesson, you should focus on the following parameters:

duration holding a pose - 10-30 s.;

intensity: a) in amplitude - maximum; b) according to the degree of tension of the stretched muscles - near-maximal;

interval duration rest between repetitions - 5-10 s.;

number of repetitions - 4-8 times;

the nature of the holiday - complete relaxation - 8-10 s.

5. Methodological bases for the development of flexibility

Purposeful long-term physical exercises for the development of flexibility are conditionally divided into 3 stages:

Stage 1 "articular gymnastics", when the tasks of improving the overall level of development of mobility (active and passive) are solved. This is the stage of working out the joints.

2. Stage specialized development of mobility in the joints. At this stage, the tasks of mobility development are solved in relation to a specific sports motor activity. Swimmers, for example, need good mobility of the shoulder and ankle joints, etc.

3. E tap maintaining joint mobility at the achieved level. It is also important for people who engage in flexibility exercises for health purposes not to lose the level that corresponds to normal health during their life. This is achieved through regular exercises for flexibility and control over it. For example, a two-month break in training leads to a deterioration in flexibility by 10-20%.

At all the stages noted above, exercises are used to develop both active and passive flexibility. But it must be borne in mind that the development of active flexibility must be preceded by the development of passive.

To develop flexibility, they mainly use:

swing (active) movements with maximum amplitude;

static positions with maximum amplitude;

passive movements with maximum amplitude.

These types of movements are best used in combination: 40% - flywheels; 40% are passive and 20% are static.

With the development of flexibility, the rule is acceptable - the more movements the better. During training, the following sequence must be observed: exercises for the joints of the upper limbs and shoulder girdle; trunk, joints of the lower extremities. Between exercises for flexibility, it is advisable to perform relaxation exercises. After 1-2 months of training, flexibility indicators can improve by 20-50%.

For beginners, the greatest effect is given by 3 sessions per week. When fatigue sets in, when the range of motion decreases markedly, the exercise should be stopped.

Not so long ago, there was an opinion that muscle strength and mobility negatively affect each other: developing strength - we lose mobility, developing mobility - we lose strength. However, specially organized studies have shown that if you combine the development of strength and mobility, then they improve simultaneously and approximately the same as if they were developed separately.

In medicine, in the treatment of pain muscle syndromes, it is used post-isometric relaxation. Its essence is as follows. In a static position, the limbs (or any other part of the body) strain (activate) the stretched muscles for 6-10 seconds. Then, in the relaxation phase, a passive movement is performed with an increase in amplitude.

In practice, in physical culture and sports, it may look like this. The athlete is in the starting position of the main stance, with his back to the gymnastic wall (or wall). The coach raises the right (or left) leg of the athlete in the forward-up direction until natural resistance to movement occurs. Further, in a static position, the athlete presses with his foot on the coach's hand for 6-10 seconds. After that (in the relaxation phase), the coach again raises the athlete's leg to a certain height until a slight pain sensation. This can be repeated 2-3 times.

This is an example of stretching the hamstring muscles. A similar approach can be applied when stretching any muscle group.

It should be noted that when performing a stretching exercise based on post-isometric relaxation, stretching should be done very carefully and carefully.