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Stretching before and after running – all begonias dedicated!

Stretching the muscles before a run, You are preparing them for the upcoming load.

To warm up the muscles fit a light jog for 3-5 minutes.

1. Stretching the rotator cuff and shoulders

Brief description of the exercise: lift the shoulders upwards, until the tension in the trapezius and neck.

2. Stretch underarm and shoulder

Brief description of the exercise: hold the right hand elbow with your left hand, then gently lean to the left.

3. Stretching upper body

Brief description of the exercise: close your fingers back to the castle. Slowly turn your elbows inward to the emergence of a sense of slight tension in the shoulders, arms or chest.

4. Stretching of the calf

Brief description of the exercise: take up the position as shown and gently push your pelvis forward until you feel a stretch the calf of the back leg.

5. Stretching of the quadriceps and knee joint

Brief description of the exercise: take a hand at the foot of the opposite leg and gently pull it to the buttocks.

6. Relaxation of the back muscles of the thigh

Brief description of the exercise: take a standing position, slightly bending his knees, this will reduce quadriceps and relax the back muscles of the thighs.

7. Stretching the back muscles of the thigh and lower back

Brief description of the exercise: gently bend down until you feel a slight stretch in the hip extensors.

8. Stretching the front of the hip belt

Brief description of the exercise: slowly lower your pelvis down, feeling the stretching of the hip belt.

This set of exercises will take You about 4 minutes. If there is no time to perform all of the exercises will focus on exercises No. 3, 4, 5, 8. This small complex is only 1.5 minutes.

Complete your run as well as began the stretching. Its implementation will allow Your muscles to recover faster. This set of exercises will take about 3 minutes.

1. Stretching of the calf

Brief description of exercise: pushing the pelvis forward and slowly bend the back leg at the knee.

2. Stretching the groin in a sitting position

Brief description of the exercise: sit on the floor, connect together the bent soles of the feet, and then grasp hands fingers feet and slowly lean forward, feeling a stretch in the groin area.

3. Stretching the lateral part of the pelvis and hips

Brief description of the exercise: gently pull the bent knee of the left leg to the right shoulder until, until you feel a stretch in the lateral part of the pelvis and hips.

4. Stretching of the hip and ankle by the method of the PNS

Brief description of the exercise: lying on your side, try to move forward in the thigh and, at the same time pushing the stop holding her hand. This way, you relax your hip extensors, contributing to better stretch the muscles-the hip flexors and front of the shoulder.

5. Stretching the back of the thigh

Brief description of the exercise: in the supine position, place one hand around the leg and pull it to his chest, feeling the tension in the muscles of the posterior thigh.

6. Exercise to relax the muscles of the neck

Brief description of the exercise: lying on your back, push hands on the back of the head to draw the muscles of the neck.

7. Stretching the gluteal muscles and hamstring

Brief description of the exercise: lying on your back, lift one leg up to feel the stretch in the back of the thigh and buttocks.

8. The stretching exercise on the body

Brief description of the exercise: lying on your back, stretch straightened his arms and legs in different directions, plunging the belly.