To train extension, you need to regularly perform several types of exercises. Exercises for stretching (stretching) are divided into slow, passive, static. A set of exercises should include all of these species. Before you begin - heat the muscles. Follow swings his arms and legs of small amplitude, jump in place, run about, take a side bends.
Then begin to perform stretching exercises. Do they need to be continuously and smoothly, to avoid damage to the body. And we must remember that the joints are not stretched - they are developed, but the cords do not work out, and stretch.
Try to gradually increase the range of motion smoothly. Remember that it is better not to hang on muscle than her break. Secure the position taken by the body for 10-30 seconds to as long as you do not feel that the tension of the muscles become weaker. If it does not disappear, it means stretching too high, loosen it up a bit.
As soon as you feel a sense of stiffness, pain in the stretched muscle, lock body in this position for a while (it should increase over time), and then return to starting position.
In the end of the session it is necessary to relax the muscles. To do this, follow shaking hands and feet, small mahi.
To be most effective exercises were to be repeated approaches to increase the execution speed (intensity) and the range of motion. It is believed that in the morning the human flexibility is somewhat reduced, but the morning workout most useful for its development. Flexibility of the body increases in hot weather and when the body temperature rises (due workout).
Breathing during exercise should be smooth, measured and deep. Do not hold it. Any exercise should begin with inspiration.