Stretching the muscles is very important in order to be flexible. Muscle shortening and the resulting incorrect posture can be corrected by stretching. It helps to reduce tension in the muscles and increase blood circulation. This exercise stretches the thighs and buttocks.
Exercise
90/90 stretch
Type: Unilateral
Equipment: Körpergewicht
Tutorial
1
Sit on the floor.
2
Bring your legs into position. Your left leg is bent at a 90° angle and lies on the floor in front of your body (lower leg is parallel to your chest). Your right leg is also bent at a 90° angle and lies to the right of your body (lower leg pointing backwards). Support yourself on the floor with your arms so that your back remains straight.
3
Now bend forward with your upper body as far as possible. Keep your back straight.
4
Hold this position until you have reached the specified time. Then do the exercise with your other side.
Tip
Short-term stretching (10-15 seconds) is suitable for warming up before training. To increase flexibility in the long term, the muscle should be stretched for 30 seconds or longer. The intensity should be chosen so that you feel a stretch in the muscle, but not too much pain. Pay attention to how your body feels. Parameters such as temperature, time of day, age and training condition should be taken into account
Make sure that you maintain calm and even breathing while stretching.
Muscle groups
Primary
Thigh
Secondary
Gluteus
Tertiary
—
Equipment
Body weight
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