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Как развить гибкость

Вам вовсе не обязательно становиться «человеком-змеей» из цирка, однако регулярное выполнение нескольких упражнений на растяжку и гибкость вам необходимо. Оно поможет предотвратить травмы и сделать ваши тренировки более эффективными. Но имейте в виду, что чересчур активные занятия упражнениями на растяжку могут и сами стать причиной травмы. Тут тоже необходима осторожность.

Довольно частой травмой, которую можно получить в зале, это при отжимании на брусьях. Ведь даже делая отжимания медленно, нельзя приучить свой организм путем постепенного, от тренировки к тренировке, увеличения глубины.  Вместо того, чтобы ежедневно выполнять целую серию упражнений на гибкость, составьте для себя небольшой комплекс упражнений на растяжку и делайте их через день с умеренным количеством повторений. Такая программа не потребует от вас слишком многого. Но тренироваться по ней необходимо регулярно, иначе не будет и результатов.

Не делайте упражнений на растяжку, не разогревшись. Никогда не забывайте размяться! Иначе вы можете получить травму. Кроме того, если вы не разогрелись, вам будет труднее выполнять упражнения с нужной амплитудой. Лучше делать упражнения на гибкость после силовых упражнений. Работа с весами «размягчит» ваше тело, и вы скорее и легче приобретете необходимую гибкость. Есть и еще одно соображение: растяжки в конце тренировок помогают снять мышечную усталость.

Если вы делаете упражнения на гибкость перед тренировкой с весами, посвятите минут десять разминке на велотренажере. Перед работой с весами лучше не пытаться выполнять упражнения на растяжку в полном диапазоне. Делайте их так, чтобы они не вызывали у вас неприятных ощущений, «полную» растяжку лучше отложить на конец тренировки. Если вы «тянетесь» дома, делайте это в теплой комнате и лучше не с утра, а ближе к вечеру. Тогда вы будете более «податливы». «Держите» каждую растяжку по крайней мере десять секунд, стараясь в это время максимально расслабиться. При этом вы должны чувствовать лишь слабый дискомфорт. Тяните связки на протяжении 5-10 секунд, затем повторяйте  в кадром упражнении по три задержки.

Не торопитесь. Принимайте наиболее напряженную позу постепенно  пусть на это уходит столько времени, сколько вам нужно. Потом начинайте считать до десяти. Возможно, вам удастся принять позу с максимальным растяжением связок лишь через несколько попыток. Добившись этого, сделайте по очереди три задержки и переходите к другому упражнению. Никогда не делайте в напряженной позе резких движений. Не выворачивайте себе суставы. Короче говоря, не перебарщивайте.

Вот несколько упражнений на гибкость, которые не отнимут у вас много времени, но принесут заметную пользу:

1. Положите правую ногу на скамью или спинку стула (в зависимости от вашей гибкости). Не «кругля» спину, наклонитесь вперед так далеко, как только сможете. Зафиксируйте позу. Повторите упражнение для левой ноги. Начните с низкой скамьи и постепенно увеличивайте ее высоту. Это великолепная растяжка для подколенных сухожилий и поясницы.

2. Держа торс прямо и вертикально, шагните далеко вперед правой ногой  левая должна быть прямой, насколько это возможно. Не меняя положения торса, «сядьте» так, чтобы левое колено коснулось пола или, по крайней мере, приблизилось к нему. Зафиксируйте позу. Повторите упражнение для другой ноги. Это прекрасная растяжка для ног и тазовой области. Увеличивая длину «шага», вы будете постепенно увеличивать свою гибкость.

3. Лежа на спине и согнув правое колено, подтяните его руками к груди и влево. Задержитесь. Повторите то же самое с другой ногой. Подтянув оба колена к груди, перекатитесь назад так, чтобы ваши колени коснулись лба. Постепенно, через несколько недель, вы сможете почти касаться коленями пола по обе стороны от головы. Однако не торопитесь, иначе можно повредить шею. Эти растяжки разрабатывают сгибатели бедра и позвоночник.

4. Встаньте у стула и возьмитесь за его спинку правой рукой. Поднимите левую ступню, сгибая ногу только в колене. Потом возьмитесь левой рукой за левую лодыжку и потяните ее строго вверх. Повторите упражнение, стоя на другой ноге. Это растяжка квадрицепсов.

5. Стоя в дверном проеме, обопритесь предплечьями о косяки. Ладони должны быть обращены вперед, руки от плеча до локтя параллельны полу. Руки согнуты в локтях под тупым углом. Очень медленно и осторожно наклонитесь вперед  вы почувствуете, как «тянутся» ваши плечи и грудные мышцы. Тут надо быть очень внимательным  не перестарайтесь, иначе получите травму. Не надо специально подавать вперед плечи. Они сами «потянутся» туда вслед за торсом. Чтобы обеспечить прогресс, можете постепенно отступать от порога назад (сохраняя положение рук): тогда при наклоне вперед плечи будут испытывать большее напряжение. Делайте это очень осторожно, прогрессируя понемногу от тренировки к тренировке. Ваше тело должно «привыкнуть» к этому упражнению. Не надо спешки.

6. Сядьте на стул. Не отрывая ног от пола, а ягодиц от сиденья, повернитесь назад и схватитесь за спинку стула обеими руками. Развернитесь как можно сильнее и зафиксируйте позу. Затем  поворот в другую сторону. Это отличная растяжка для позвоночника, мускулов спины, шеи и плеч. Но не слишком усердствуйте. Приучайте себя к упражнению медленно и постепенно.

7. Разрабатывайте лодыжки, запястья и шею, делая медленные движения ногами, кистями и головой  вперед-назад и круговые. Выполнение этого комплекса, при трех задержках в каждом упражнении, займет у вас около двадцати минут. Не считайте это пустой тратой времени. Это очень полезное и предотвращающее травмы дополнение к вашей тренировочной программе. Если делать упражнения на растяжку через день, это будет не слишком обременительно.

)

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