Home stretching exercises for leg muscles for splits, strength training, fitness

Stretching the legs is an essential training element for both beginners and advanced athletes at home and in the gym. Thanks to stretching exercises, the muscles become more elastic, so even the most difficult complexes can be performed without damage to the ligaments and injuries.

Stretching types

All exercises that stretch the muscles of the legs are divided into two main types: static and dynamic.

Static exercises are suitable for beginner athletes. Their essence lies in the gradual stretching of the muscles. Exercises are performed in one position for a long time. There is no active movement, so the muscles do not contract.

Dynamic stretching requires skill and experience. It represents active movements, such as swinging legs. This type of stretching should be used by more experienced athletes with good flexibility. They are not suitable for beginners as they can cause injury.

Active and passive stretching also stands out. The active one is produced on its own, the passive one - with the involvement of a partner. Ballistic can be distinguished as a special type of stretching. Exercises in such a complex are based on jerks and springy movements.

Stretching workout guidelines

When doing leg stretching at home, you must follow the rules:

1. Start stretching with the simplest static exercises for the shortest duration.
2. It is good to warm up the muscles beforehand, perform a warm-up consisting of active exercises.
3. If you experience muscle pain during training, immediately stop stretching.
4. After 2-3 sessions, increase the duration of the exercise.
5. Before moving on to more complex exercises, make sure the body is ready for stress.
6. Stretch regularly. If there was a break in classes, it is recommended to resume training with the simplest exercises.
7. Monitor your breathing as you stretch. It should be deep, even.

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Is it possible to stretch muscles quickly

Home stretching can be done for general muscle strengthening or in the process of mastering the longitudinal or transverse twine. Regardless of your ultimate goal, you can't stretch your muscles quickly. Experts warn about the dangers of accelerated stretching.

To achieve a quick result, many decide to start right away with active and difficult exercises. Muscles that are not prepared for such a load will not only not become elastic, but will also be seriously damaged. Therefore, it is necessary to be patient, as well as to make efforts so that the body becomes flexible without injury.

It takes at least 6 months to master the longitudinal or transverse twine with regular training. If stretching is carried out in conjunction with other exercises, then you do not need to leave its implementation until the end of the complex.

How to warm up your legs before stretching

To stretch at home, remember to warm up your legs to avoid injury to your muscles and joints.

The main exercises for the preliminary warm-up are:

1. Squats. Legs should be placed wider than shoulders, heels should not be torn off the floor. Perform uniform deep squats in two approaches, 20-25 times for each approach.
2. Jumping rope. The duration of this exercise should be 8-10 minutes. It is necessary to make jumps on two legs, as well as on each leg in turn.
3. Slow jog or brisk walking in place for 12-15 minutes.
4. Swing your legs from a standing or lying position 15 times on each leg.
5. Torso bends to the sides and forward 15-20 times in each direction.

After completing the warm-up, you need to even out your breathing. To do this, you can walk around or do breathing exercises.

Several exercises for beginners

You need to start stretching your legs with static exercises.

The simplest and most accessible of them are the following:

1. To perform the exercise, you need to lie on your back, straighten your legs and raise them so that they are perpendicular to the floor. Hands remain straight along the body, palms down. Raised legs should be gradually spread apart as far as possible so that no painful sensations arise. The knees do not bend. It takes 25-35 seconds to stay in this position. Perform 3 approaches.
2. For the next exercise, you need to sit on the floor, placing your legs so that your knees are apart, and your feet rested against each other. Next, you need to slowly press your palms on your knees so that they touch the floor. Pressing must be done slowly so as not to injure the ligaments. 15-20 repetitions are performed.
3. Take a standing position, making a lunge with the right leg, the left leg remains behind. The left leg is bent so that the knee is on the floor. You need to rest your hands on your right knee or the floor. They bend their torso forward until they feel a feeling of tightness in the thigh muscles, but pain in any other muscle groups should not arise. They remain in this position for 25-30 seconds, after which they perform the same actions, making a lunge with their left foot.
4. It is necessary to sit on the floor, spread your legs to the sides to the limit, while keeping them straight. The body is tilted forward until the muscles are taut, remaining in the final position for 50-60 seconds. Perform 3 repetitions with a one-minute break.
5. They take a standing position with their legs apart at shoulder level. Stretch the arms, tilting the torso forward. Touch the floor with your palms or fingertips, remaining in this position for 30 seconds. If you cannot touch the floor with your hands, you need to bend over to the limit, while doing the exercise regularly.
6. Remaining in a standing position, connect the legs together. Tilt the torso forward, clasping your knees with your hands. It is necessary to bend to the highest possible level, ideally, the forehead and knees should touch each other. Remain in this position for 30 seconds, repeat 3 times.

Slimming stretch

Stretching at home can help you lose weight in the leg area.

The following exercises are performed:

1. In a standing position, connect straight legs with each other. They make bends with the body forward, reaching with their fingers to the floor. The legs remain straight. The position is fixed for 30 seconds. 3-4 repetitions are performed.
2. Remaining to stand upright, put your legs wide to the limit. Similar torso bends are performed to the limit, resting their hands on the floor. Remain in this position for 30 seconds. You should perform 4-5 repetitions.
3. They lunge with one leg, the other is bent at the knee joint and lean on it. Tilting the body forward, make spring movements. Do the exercise for 15-20 seconds, then change the leg.
4. Take a sitting position, bring the feet together. You need to grab your palms around your feet and stretch your chin to your knees.The exercise must be performed smoothly, avoiding painful sensations.
5. Remaining sitting on the floor, one leg is pulled forward, the other is bent and the heel is pressed against the inner side of the thigh. The torso is tilted towards the straightened leg, fixing the position for 20-30 seconds. Repeat the exercise by changing the leg.

Before performing a set of stretching exercises for weight loss, it is important to remember the preliminary warm-up.

Twine Stretching

To learn how to do a longitudinal or transverse twine, you must perform a set of the following exercises daily:

1. A standard exercise for any type of stretching is forward bends from a standing position. Legs should be put together, back straight. Perform forward bends with arms extended. When performing bends, it is necessary to bring the chest as close to the knees as possible. Stretch with your face to your feet as much as possible. Remain in this position for 15-20 seconds, repeat the exercise 3 times.
2. They stand up straight, connecting their legs, arms extended at the sides. The right leg is put forward 100-110 cm from the left. Lean with the body forward, evenly sliding the hands along the exposed leg, pulling the chest to the thigh of the right leg. Fingers stretch forward or touch the floor. You need to stay in this position for 25-30 seconds, then change legs.
3. They sit on the floor, spreading their legs as wide as possible. They tilt the body forward, trying to reach the floor with the chest and head, arms extended forward. Linger in the pose for 20-30 seconds. 3-4 repetitions are performed.

   

4. Remaining in a sitting position with legs wide apart, bends to the sides, over the head, trying to reach the toes with the fingers. The pose is fixed for 30-40 seconds for each leg.
5. You need to lie on the floor with your knees bent. The right leg is lifted up, while exhaling, they grab the foot and pull it towards themselves as far as possible. The left leg remains in its original position. To facilitate the exercise, you need to use a strap or strong tape to grip the foot. It is necessary to remain in this position for 15-20 seconds, then perform it for the left leg.

To sit on the twine, a beginner needs to practice for a long time. Stretch for 4-6 months to prepare your muscles and joints. Gradually, you need to increase the duration of each exercise by an average of 5 seconds.

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Exercises to stretch the back (spine)

Exercises for stretching the muscles of the back will relieve tension, get rid of painful sensations and defects in the spine, and also improve blood circulation.

Back stretching for beginners is represented by a set of the following exercises:

1. If you have a horizontal bar, you can simply hang on it, firmly grasping the crossbar with your hands. The duration of the exercise depends on physical capabilities: it is necessary to hang on the horizontal bar as long as strength allows.
2. Get on all fours, alternately bending and arching their backs. You need to perform the exercise smoothly and evenly. The number of repetitions is 5-7.
3. They are laid on their backs, their hands are placed along the body, with their palms facing down. The bent right knee is thrown over the left leg, crossing them, the bent leg is pulled to the floor as much as possible. Hands are extended and put behind the head. They stay in this position for 5-10 seconds and change their legs.
4. They sit on a chair, keep their back straight. Turn the upper body alternately in each direction. The position of the body is fixed in the turn for 15-20 seconds.
5. Stand up against the wall so that the back of the head and shoulder blades touch it. Stretch your arms up, without lifting your back from the wall. Stretch your arms up to maximum tension. Repeat the exercise 10 times.

Stretching post-workout muscles for women and men

After exercising at home, stretching your legs is necessary to help tired muscles recover and rest faster, and to regulate blood flow. Stretching also helps to consolidate the effect of the exercises that make up the complex.

Features of stretching after training:

• The minimum duration is 5 minutes. The optimal duration of this stretch is 12-15 minutes.
• The best post-workout exercise option is static exercise.
• Stretching with a partner is not suitable for post-workout as it puts additional pressure on the ligaments.
• It is very important to control your breathing during the entire set of exercises. Deep and even breathing helps to relax and recuperate faster.

Exercise options:

1. In a sitting position, you need to spread the bent knees to the sides, connecting the feet. Slowly and carefully press the knees with their palms, pressing them to the floor. Maintain the pose for 25-30 seconds.
2. In a standing position, they spread their legs to the sides wider than shoulder level; for stability, you can use a support. Slowly spread the legs as wide as possible without pain. They are held in the final position for 30-40 seconds.
3. Remaining in a standing position, the right leg is put forward, the left is set back. They are bred as wide as possible, linger in this position for 20-30 seconds.
4. In a standing position, the right leg is put forward, the left is put back. The back is slightly bent; a support can be used for stability. Smooth forward bends are performed, bending the left leg. You need to do 15-20 repetitions, then change legs.

How to stretch your muscles with yoga

Stretching with yoga elements will help you achieve quick results. Yoga helps to relax muscles and joints, as well as strengthen and make them elastic without injury or damage, so leg stretching exercises often include elements of yoga.

A set of stretching exercises with yoga elements:

1. They sit on the floor with their right leg bent under them. The left leg is pulled back, keeping it straight. Tilt the body forward, resting the elbows on the floor. Maintain the position for 25-30 seconds, then change the leg.
2. They squat with their legs at shoulder level. After tilting forward, stretch your arms in front of you. They rest their palms on the floor with their heads down. Depending on the physical development, the duration of the exercise can range from 30 to 50 seconds.
3. They lay on their backs, raising their legs bent at the knees to chest level. Straight arms clasp the feet, fixing the position for 20-30 seconds.
4. Legs are crossed in a sitting position. Hands are slightly pulled back, touching the floor with your fingers. Lean forward slightly to maintain balance. Remain in this position for 40-50 seconds.
5. In a sitting position, the legs are spread with the knees to the sides, the feet are connected. Grasp the feet with their hands, performing a deep forward bend. At the same time, you need to press your elbows on your knees, pressing them to the floor. The position is fixed for 20-30 seconds.
6. In a sitting position, bend the right leg at the knee, stretching the left forward. Stretch your arms to your outstretched leg, trying to clasp your foot with your palms. The position is fixed for 20-30 seconds.
7. Sit on the left knee, bending the other leg. Lean on the right leg, extending the left back. Fix the final position for 20 seconds, after which they change the leg.

The elements of yoga not only have a beneficial effect on the leg muscles. They allow you to relieve stress and fatigue at home while stretching your legs.

Whether you're doing your stretching exercises at home or at the gym, there are basic safety guidelines to keep in mind. Violation of the stretching technique threatens with serious muscle injury, which makes it impossible to do exercises of any degree of complexity.

Leg Stretching Videos

Stretching complex at home:

Stretching for beginners: