Muscles calves and ankle is very caprice and stubborn,we all live surviving from ache because of obesity, high toes, walking,working,and let s to realize a word about waw,what s a beautiful legs!
Stretching muscles for ankle joint.
1.Stay on the floor, slightly to sit, for left leg supporting on feet, right on rise, keeping pose till three minutes.
2.Sit deeply, slowly separating from a floor a heel of left leg, and a knee of right touching ,not supporting a floor, keeping pose till three sec.
Both exercises doing for three times is for left leg.
3.Sitting,like Turkish pose, left hand to take a right feet,and slowly doing for 10 turns on clockwise,after against, stretch legs, shake theirs a few times and doing exercise for left leg.
Stretching for calves muscles.
1.Stay on the floor, slightly separate legs, incline to front, and put hands on knees, right leg bend in knee and put on fingers, left leg to fix, support in knee a palm of left hand, keeping pose to 5 sec, change leg, doing exercise till 3 times for every leg.
2.Stand up on four with support on straight hands,slowly streighting knees,put feet on floor.Keeping pose for 5 minutes, turn back, and for beginners doing till 3 times.
3.And from a pose on exercises number 2 and palms,hands supporting in floor, to bend in a knee a left hand, and put on floor a fingers, keeping pose for 5 minutes , doing exercise is for every leg for 4 times is for every leg.
4.Stay on a floor,and from this pose to do a move a right leg to front,and left is back on toe, doing at 5 springy moves,touching a floor with left heel. Change leg, doing to 3 times for every leg.
And doing exercises these,you are feeling a comfortable stretching and muscles penetrating on a limit a light ache.
Avoid to do aches strong leading till, overloads do not a give results,muscles shortening and not stretching, and its a natural reaction organism preventing muscles and tensions against ruptures.
And good working for a first groups a muscles,calm to walk for two minutes, moves on manufacturers for muscles an other groups.
Stretching muscles for ankle joint.
1.Stay on the floor, slightly to sit, for left leg supporting on feet, right on rise, keeping pose till three minutes.
2.Sit deeply, slowly separating from a floor a heel of left leg, and a knee of right touching ,not supporting a floor, keeping pose till three sec.
Both exercises doing for three times is for left leg.
3.Sitting,like Turkish pose, left hand to take a right feet,and slowly doing for 10 turns on clockwise,after against, stretch legs, shake theirs a few times and doing exercise for left leg.
Stretching for calves muscles.
1.Stay on the floor, slightly separate legs, incline to front, and put hands on knees, right leg bend in knee and put on fingers, left leg to fix, support in knee a palm of left hand, keeping pose to 5 sec, change leg, doing exercise till 3 times for every leg.
2.Stand up on four with support on straight hands,slowly streighting knees,put feet on floor.Keeping pose for 5 minutes, turn back, and for beginners doing till 3 times.
3.And from a pose on exercises number 2 and palms,hands supporting in floor, to bend in a knee a left hand, and put on floor a fingers, keeping pose for 5 minutes , doing exercise is for every leg for 4 times is for every leg.
4.Stay on a floor,and from this pose to do a move a right leg to front,and left is back on toe, doing at 5 springy moves,touching a floor with left heel. Change leg, doing to 3 times for every leg.
And doing exercises these,you are feeling a comfortable stretching and muscles penetrating on a limit a light ache.
Avoid to do aches strong leading till, overloads do not a give results,muscles shortening and not stretching, and its a natural reaction organism preventing muscles and tensions against ruptures.
And good working for a first groups a muscles,calm to walk for two minutes, moves on manufacturers for muscles an other groups.
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