Beautiful, healthy legs are the result of proper care and rational exercise. However, the current pace and, conversely, a sedentary lifestyle can interfere with this. Let's get acquainted with gymnastics for legs for adults and children. Exercise will help relieve pain, strengthen muscles and correct flat feet. And this does not require special props.
Gymnastics for the legs must begin with a stretch. It is recommended for muscle cramps, as well as a warm-up, as it reduces the risk of injury when performing a strengthening complex, helps prepare the body for stress. Stretching should begin with the feet, slowly rising up.
Exercise number 1
Stand facing the wall at a distance of a meter. Stretch your arms in front of you, tilting the body slightly. Now take turns lunging with your left or right foot. Slowly without lifting the heel off the floor. Hold for 15 seconds. Feel the ankles and ligaments stretch. Perform the exercise 10 times on each leg. Breathe freely.
Exercise number 2
Now you should pay attention to the hamstring. A crease is best for stretching it. Sit on the floor, stretch your legs in front of you, and as you exhale, slowly lower yourself down. Try to keep your chest touching your knees. To do this, keep your back straight. Hold the crease for 10 seconds. On inspiration, you can return to the starting position. You can strengthen the stretch by stretching your toes as much as possible. Repeat exercise 9 more times.
Exercise number 3
In rhythmic gymnastics for the legs there is a good exercise that allows you to simultaneously relax the lower back and gently stretch the femoral muscles. To do this, lie on your back. Pull the legs to the chest in turn, lingering in position for a few seconds. Breathe freely. Repeat exercise for each leg 5 times.
Then pull both legs up and just lie down for 30 seconds. At the same time, alternately stretch one leg or the other. The number of repetitions is arbitrary.
Strengthening gymnastics for the legs allows you to keep muscles in good shape, increases their endurance.
The easiest exercise for pumping calves is lifting on toes. To do this, stand up, fix your hands on the belt. Put your feet at shoulder distance. Inhale, and as you exhale, slowly rise on toes as high as possible. Hold in this position for a few seconds, and when you inhale, take your starting position. Repeat 10 times. To complicate this exercise, you can walk on toes around the room for 5 minutes, slightly bending the legs at the knees.
The best exercises to strengthen your thigh muscles are lunges and squats. The effectiveness of the former depends on the depth. From the starting position while standing, lunge on the inhale first on the right foot, on the exhale, return to the starting position. Do the same on your left foot. Do 10 repetitions each. Remember the position of the arms and legs in gymnastics. For high-quality performance, it is better to keep your hands around. Do not “turn” the foot much to avoid sprains and loss of balance.
Squats are a universal exercise. They strengthen not only the muscles of the hips, but also the calf and buttocks. Efficiency is higher from an incomplete squat. Place your feet shoulder-length apart. And as you inhale, lower yourself so that when you bend your legs, the thigh and lower leg form a right angle. As you exhale, return to the starting position. Repeat squats 15 times.
Disruption of blood vessels can cause pain in the legs. Gymnastics can solve this problem. There are two simple but highly effective exercises. They are allowed to perform without getting out of bed.
Normalize blood circulation will help vibration. After waking up, raise your legs and arms up and make small and frequent shaking movements with them for two minutes. This helps not only to vibrate the capillaries, but also helps redistribute the lymph, which removes toxins from the body.
This exercise is called the "goldfish." Take a prone position. Keep your legs together, and put your hands on your neck, at the level of the fourth vertebra. Raise your head and pull the socks over you. In this position, vibrate with your whole body. This helps relieve spasm of nerves and improve blood circulation.
An imaginary bicycle can also be useful for joints. Lie on your back, put your hands under the lower back. Lift your legs up and imagine that you pedal. Make 10 turns forward and the same backward. Exercise not only increases the flexibility of the knee joints, but also improves the functioning of blood vessels.
Increased mobility of the pelvic bones and ligaments is also possible thanks to gymnastics for the legs. Get on all fours. Hands and hips perpendicular to the floor. While inhaling, pull the right knee closer to the chest, and then as you exhale, move your foot in the opposite direction so that it is parallel to the floor and forms a straight line with the spine. Repeat 10 times on each leg.
A more difficult option would be raising your legs at the same time. Take a supine position. Put your hands under your buttocks. As you exhale, lift your legs behind your head. As you inhale, return to your starting position. Socks are tight. Repeat 15 times. This exercise also contributes to the pumping of the lower press, the elimination of congestion in the pelvis. Remember that bent legs make gymnastics easier and less effective. Therefore, try to follow clearly the technique of the element.
With flat feet, spurs, varicose veins, gout, puffiness and even migraines, it is recommended to perform “wipers”. Lie on your back, keep your hands on the sides. The legs are straight. Fingers move back and forth. Bends should be maximized so that the tension of the entire foot is felt. Repeat at least 10 times.
Therapeutic gymnastics for legs with the same effect includes the exercise “fist”. Take the same position as in the previous element. Squeeze the toes as much as possible, then also widely spread them. Follow the rhythm when performing. The number of repetitions is arbitrary.
Complex for children
Gymnastics for the feet for children is playful in nature. It is also aimed at warming up joints, strengthening muscles, treating and preventing various diseases.
The first exercise of the children's complex is playing squats. As if showing a large object, let the child stand on his toes and stretch his arms up, and to indicate a small one, he crouches. To help the baby, you can use a gymnastic stick, which he will hold on to. The number of repetitions is 5-7 times.
An excellent exercise for posture, good blood circulation and strengthening children's legs are the "solar jumps". To begin with, let the baby take a standing position, legs together, handles on the sides. At the first clap of hands let him jump, legs and arms apart. Another cotton is the starting position. To increase interest, you can jump to music or to count.
All children love to imitate animals, insects, birds. You can use this for health purposes. Let the child imagine that he is a beetle that lies on its back and dangles its paws. The movement includes not only the legs, but also the handles. This is a kind of alternative to an adult bike.
With flat feet
Gymnastics for the feet with flat feet in children has many exercises. The most effective are swings from socks to heels and vice versa. Let the baby take a standing position, put the handles on his belt. First, the emphasis is on the heels. Fingers stretch as far as possible. Then rolls to the socks. Repeat 5-7 times.
It is interesting:
- Leg gymnastics is best done in the morning after waking up. In this case, the quality and pace will be higher.
- Before going to bed, it is useful to make a warm foot bath of sea salt and chamomile broth to relieve stress.
- After gymnastics for the legs, massage is recommended. If there is no way to contact the master, you can try self-massage. You should start from the feet, gradually rising to the hips. In this case, it is not necessary to use force and grinding. It is better to massage the feet with your thumbs, paying attention to its bend. The calves and hips are advised to act with light circular movements. Also, a vibratory massager is able to provide pleasant sensations and relaxation.
When choosing exercises for children's gymnastics for the legs, the age of the baby should be taken into account. This article provides universal exercises designed for ages from 3 to 5 years.