ORU. Exercises to increase the mobility of the hip joints and the elasticity of the muscles of the pelvic girdle. Exercises for warming up the muscles of the pelvic girdle. Warm-up exercises Exercises for the pelvic girdle and legs

If your pelvic muscles need strengthening, be sure to do these exercises! Incorporate a few simple movements into your routine that will have a beneficial effect on the body. Remember to consciously contract your muscles during each exercise. This is how you get the best results!

The pelvic muscles support bladder, intestines, uterus. They help pregnant women bear and give birth to a child. After childbirth, the pelvic muscles weaken. These changes also occur with age. The consequences of relaxation can be unpleasant. I advise you to perform 5 exercises that help strengthen the pelvic muscles.

5 effective exercises for the pelvic muscles

• Kegel
• Squats
• Bridge
• Breeding legs lying down

Kegel

The exercise consists in tension and relaxation of the pelvic muscles.

It is necessary, inhaling, to strain the muscles. At the same time, you meaningfully hold urination. Hold in this state for 5 seconds. Then, relax by exhaling. Repeat 10 times. It is advisable to do the exercise three times a day.

Squats

Squats involve the largest muscles in the body. At first, it is better to squat without weighting in order to feel your shape. Later, you can use the barbell (putting it on your shoulders).

With this training, the hamstrings, gluteal muscles actively work.

1. Stand with your feet shoulder-width apart.

2. During squats, push your ass back as if you were going to sit in a chair.

3. When performing, your thighs will be parallel to the ground. The weight is transferred to the heels.

4. Repeat the action 15 times (increasing the number of squats weekly).

Bridge

Bridge - great exercise for buttocks. In progress correct execution the pelvic muscles are also activated.

1. Lie on the floor, arms along the body, legs bent at an angle of 90 degrees.

2. Inhale, lift your hips as high as possible, tensing your muscles.

3. Hold the pose for 2 seconds, then return to the starting position.

4. Do 2-3 sets of 10-15 reps.

For complication, you can use the ball. In the starting position, put your feet on it and lift your hips. Follow the steps above.

Breeding legs lying down

This movement of the legs is taken as the basis of many actions in Pilates. By adding leg extension to the sides, you activate the hips and pelvic muscles.

1. Lying on the floor, raise your legs bent at the knees. In this case, the hips will be perpendicular to the floor, and the shins will be parallel.

2. Start slowly spreading your legs to the sides, lowering your knees out.

3. Then bring your knees together. Repeat the exercise 10 times for 2-3 sets.

Differential abduction of arms and legs

The exercise is about balance and stability. Movement involves many muscles.

1. Get on all fours, keep your back straight.

2. Straighten and lift your left leg and right arm at the same time. Keep your pelvis and shoulders in a neutral position.

3. Hold the pose for 2 seconds. At the same time, do not lower your head and do not raise it.

4. Take the starting position. Now turn up right leg And left hand.

5. Do 10 of these repetitions in three sets.

Advice: be sure to do these exercises if your pelvic muscles need strengthening. Incorporate a few simple movements into your routine that will have a beneficial effect on the body. Remember to consciously contract your muscles during each exercise. This is how you achieve maximum results!published .

Olga Sologub

P.S. And remember, just by changing your consciousness - together we change the world! © econet

CL words: ORU, exercise, training, hip, pelvic girdle, legs

EXERCISES TO INCREASE THE MOBILITY OF THE HIP JOINTS AND THE ELASTICITY OF THE MUSCLES OF THE PELVIC GIRDLE AND LEGS

1. I. p. - with a wide step forward, make a lunge with your right foot, left - straight from behind. Rest your hands on your right knee. Make several springy movements up and down. The wider the lunge, the more effective the exercise.

2. I. p. - sit down on the left toe, take the right leg to the side to the toe, touch the floor with your hands, torso vertically. Perform several springy movements up and down. Unbending the left leg, change the starting position and repeat the same on the other leg.

3. I. p. - the same as in exercise 2. Several times change the starting position from one leg to the other.

4. I. p. - legs apart, hands on the belt. Circular movements of the pelvis, transferring body weight from one leg to another. Try to keep your shoulders still.

5. I. p. - stand with your left side to the support, holding it with your left hand. Take the right leg back to the toe, raise the right hand forward up. With a strong swing, lift your right leg forward up and lower it to its original position. The same several times in a row, vigorously moving the leg back after the swing forward. The same, raising the right leg to the side and lowering it down crosswise behind the left, while standing facing the support, holding it with both hands.

6. I. p. - kneel, hands on the belt, bend slightly, without taking your head back. Pressing with your hands from behind, bend in the lumbar part with springy movements, giving the pelvis back and forth.

7. I. p. - legs apart, hands on the belt. Standing on straight legs, transfer the weight of the body to the right leg and, holding the shoulders still, perform springy movements of the pelvis to the right and left.

8. I. p. - sit down, legs as apart as possible. Lean forward, trying to touch the floor with your chest, while raising your arms up, do not bend your legs.

nine. . I. p. - lie on your back. Bend the right leg, grab it with both hands in the middle of the lower leg and pull it to the body.

10. I. p. - kneel, hands on the belt. Sitting on the right heel, take the straight left leg back to the half-step position. Springing downward movement, pressing hands on the lower back.

11. I. p. - put your legs crosswise, feet parallel. Spring forward bends, touching the floor with your hands.

12. I. p. - sit down, legs crosswise (in Turkish), hands on your knees. Pressing your hands on your knees, pull your hips down, trying to touch your butt with them.

13. I. p. - standing on the left, raise the right leg and lean with the foot or lower leg on any object at waist level. Springy inclinations of the torso to the leg, while trying to touch the knee with the chest, and the toe of the leg with the palms. Do not bend your legs while doing this.

14. I. p. - standing on the left, take the right leg to the side and lean on it at waist level, arms up. Tilts to the right without bending the legs. The same, standing on the right leg.

15. I. p. - the same as in exercise 14. Lean forward, touch the butt with your hands, return to the starting position. The same, standing on the other leg. The same, performing springy slopes. Bend your legs at the same time.

16. I. p. - sit down, legs crosswise. Spring tilt forward, arms up, return to starting position.

17. I. p. - sit down, bend your legs, rest your foot on the foot, knees out. Grabbing your toes with your hands, lean forward, trying to touch your feet with your forehead (Fig. 2).

18. I. p. - kneel, hands on the belt. Move the pelvis to the right and touch the buttocks of the priest without moving the legs. Move your arms to the left and return to the starting position. The same on the other side.

19. I. p. - sit down, bend your right leg at a right angle, without taking your knee off your butt, straighten your left leg forward. Spring forward tilt. The same on the other side.

20. I. p. - sit facing your partner, legs apart. Holding hands, rest your feet, straightening your legs. Lean back, lie on your back, while pulling your partner towards you. Change roles.

21. I. p. - lie on your back, raising your straight legs, spreading them apart, grab your shins from the inside with your hands. Springy movements of the legs, pulling them with hands to the body and at the same time spreading them to the sides.

22. I. p. - lie on your back, raise your right straight leg and grab it by the shin with your hands. Pull it to the body, trying to touch the chest with the thigh. The same springy movements.

23. I. p. - making a wide lunge with your right foot forward, lean your hands on the floor, and, straightening your right leg into a twine, make several springy movements up and down.

24. I. p. - stand with your back to the support, raise your right leg forward. Partner to grab the leg by the shin. With careful springy movements, strive to bring the leg closer to the body. Perform the exercise with both legs, switch roles.

25. I. p. - stand with your left side to the support, take your right leg to the side. Partner to grab the leg by the shin. With careful springy movements, move the leg to the side, bringing it closer to the body. Perform the exercise with both legs.

26. I. p. - legs apart wider, hands rest on the floor. Leaning on your hands, with springy movements, spread your legs as far as possible to the sides, trying to sit on the twine.

Literature
Kotov I.V., Snustikov G.K. Karatedo Doshinkan. H.G.S. Publishing House Moscow. - 1992.

1. Raise on toes.

2. Walking on toes.

3. Jumps on two and one leg in place and moving forward.

4. Squatting on two and one legs.

5. Walking to the floor in a squat and jumping in a semi-squat.

6. Raising and lowering the legs.

7. Flexion and extension of the legs (standing, sitting, lying down).

8. Lunges and springy movements in a lunge.

9. Turning the leg out and in.

10. Circular movements of the foot and leg.

11. Swing your legs forward, backward, to the sides.

12. Exercises in static positions (half splits, splits, keeping the leg raised forward, backward, to the side).

13. Exercises to relax the muscles of the legs.

Leg exercises strengthen ligaments and small muscles feet, develop its flexibility. Particularly useful are various movements of the foot, any movement of the legs with drawn out socks, squats. Raising the legs, swinging the legs, squats affect the development of mobility in the joints, strengthening, stretching large muscles and ligaments of the legs and, thus, the development of strength and flexibility of the legs. When lifting the legs from the initial sitting position, lying down, the muscles receive a significant load abdominals. Static exercises, leg swings with and without support contribute to the development of flexibility and balance function. Many leg exercises, especially dosing

Bath squats and jumps, strengthen cardiovascular system, increase physiological load, improve metabolic processes.

Exercises for torso

1. Tilts of the body forward, backward, to the sides from various and. n. (racks, sit-ups, lying positions).

2. Torso turns to the right and to the left.

3. Circular movements of the torso with different positions of the hands.

4. Bending the body in the prone position, raising the legs with a fixed position of the body.

5. Flexion and straightening of the torso in the lying position, lying in the back position, kneeling in the position.

6. Static provisions.

7. Relaxation exercises (lying on your back with your head and arms supported, bend slightly and lie down relaxed).

Exercises for the trunk and neck muscles affect the development of flexibility, mobility of the spine, legs, as they contribute to stretching of the ligaments, and this in turn determines the anatomical mobility of the joints, has a positive effect on the formation correct posture. Forward and side bending exercises help to achieve a normal lumbar curve. Exercises from the starting position lying on the back and on the stomach are especially useful, since the spine is freed from the weight of the body and the muscles of the back and abdominals can be selectively strengthened without loading it. In addition, the spine is in the correct position, the pelvis is fixed, the angle of its inclination does not affect the posture. In the exercises from starting position lying on the stomach while raising and lowering the upper body, the head develops mobility and the correct position of the thoracic and cervical spine, at the same time lumbar fixed and cannot have excessive bending, which children have a tendency to. In exercises with inclinations when bending and straightening the body from the starting position lying on the back, the abdominal muscles are strengthened, which has a positive effect on the digestion process. In children, these muscles are weak, so such exercises are very useful for them. To some extent, exercises for the body also affect the strengthening of the muscles involved as auxiliary in breathing: with lateral turns, tilts to the sides and forward, the oblique muscles of the abdomen receive the load, serratus muscles. Up-

exercises for the trunk, in which a significant number of large muscle groups, increase metabolic processes.

Exercises for the whole body

1. Hand movements with simultaneous torso tilt forward, backward, to the side and lunge forward (sideward, backward).

2. Raising hands forward (up, back) with forward bend and squat.

3. Circular movement of the body with raising the arms up and alternately bending and unbending the legs (when the body is tilted to the right, bend the left leg, and when tilted to the left, the right leg).

4. In the lying position, flexion and extension of the arms with simultaneous raising and lowering of the leg.

5. Wave-like movement of the body (movement begins with the arms, then continues with the torso and legs).

6. Bridge from a supine position and lean back while standing with your back to gymnastic wall with the help of a partner and independently.

7. Hanging with your back to the gymnastic wall, raising the legs.

8. From hanging standing behind, bending on the gymnastic wall, transition to hanging, bending over with bent and straight legs.

9. Exercises to relax the muscles of the whole body (lying down, relaxation of the muscles of the whole body, maximum tension of the muscles of the body and subsequent relaxation; gradual relaxation of some muscle groups in combination with the tension of others).

Warming up can protect you from injury and is an important part of your workout. Warm-up can consist of absolutely any physical activity, which is able to significantly increase the heart rate, for example, from jogging (in the air or just indoors on the spot), cycling (normal or stationary), or jumping rope.

In this article, we provide some exercises that will generally prepare your body for training and warm up in a specific way those muscles that you plan to work out in each individual session. We recommend choosing one or more warm-up exercises for each body part you will be exercising on a given day. Each exercise consists of fairly simple movements that should be performed several times in a row before stopping in the approach. The warm-up part of your session should take 3 to 4 minutes.

Another aspect of the warm-up that is not covered by the exercises below, but which should always be kept in mind as you move up to heavier weights. Perform an easy approach of any strength exercise for each individual body part (with a weight of about one third or half of your "working" weight in this exercise).

Many of the exercises below operate with the concept of "main stance". This means the following: stand with your feet parallel on the floor, about shoulder-width apart, the muscles around the shoulder and knee joints are relaxed, the pelvis is tucked in, and the chin is up.

1. Warm up the neck muscles

head turns
Body position - main stance. Turn your head from side to side several times, trying to turn it as far as possible.

head tilts
Main stand. Gently tilt your head forward, then return it to an upright position. Don't shrug your shoulders.

2. Muscle warm-up shoulder girdle and hands

Shoulder rotation
Main stand. Rotate your shoulders up, back and down, forward several times. Then change direction.

"Shrugs" (shrugs)
Main stand. Raise your shoulders as high as possible while inhaling, then exhale sharply, lowering your shoulders just as sharply.

Mahi hands
Main stand. Swing your arms, starting from above your head and moving them down to the sides, and also crossing in front of your chest. Then wave your hands up and continue.

3. Warm up the muscles of the chest and back

Raising hands forward
Main stand. Connect the brushes in front of you. Inhale deeply as you raise your arms above your head and exhale as you return to the starting position.

Raising hands back
Main stand. Connect the brushes at the bottom behind the back. Inhale as you lift them as high and backward as possible, exhale as you return to the starting position. Never lean forward.

Breeding hands standing
Main stand. Start by straightening your arms in front of you at chest level. Spread your arms as far back as possible, bringing your shoulder blades together and inhaling. As you exhale, return your arms back to the starting position, round your back and shoulders forward, spreading your shoulder blades to the sides.

4. Warm up the muscles of the torso

Twisting
Main stand. Keeping your arms out to your sides, rotate your torso from side to side as quickly as possible, keeping your pelvic girdle still. At the same time, try to spread your hands back away.

Twisting with bent arms
Bend your elbows and grab the fingers of each hand on the shoulders of the same name. Rotate your torso from side to side.

Tilts to the side
Main stand. Lock your hands behind your head and bend from side to side. Keep your pelvis still.

Torso rotation
Basic stance, except that the feet are slightly turned to the sides rather than parallel. Hands on hips. Keeping the pelvic girdle still, first lean forward, bending at the waist. Then return to the starting position (stand). Then do the same in turn to the right, back, left. Repeat 3 times, then change direction.

Tilt torso twists
Warning: If you are unwell from any complications in the lower spine, avoid this exercise.
Spread your feet wide, bend your knees slightly and lean forward, bending at the waist so that your torso is in a position parallel to the floor. Connect the hands behind the head in the lock. Bring your left elbow to your right knee, then your right elbow to your left knee. As with a warm-up, repeat several times. Be careful not to round your back. Twisting of the pelvic girdle from side to side is allowed.

5. Warm up the muscles of the lower back (lower back)

forward bends
Warning: If you are concerned about any complications in your lower spine, avoid this exercise.
Main stand. Lower your chin to your chest and bend literally along the vertebrae, leaning as low as possible, then straighten up in the same way. Next, without changing the position of the feet, turn the torso to the left and repeat the tilt, then turn to the right and tilt. Be careful not to strain the muscles of the shoulder girdle, straightening after bending the torso.

All of the core warm-up exercises are also very good for warming up the muscles in the lower back.

6. Warm up the muscles of the legs

Straightening legs forward while standing
Using your right hand to balance, place your left hand on your belt. Straighten your left leg forward, lifting it as high as possible. Then bend your left leg at the knee and bend and straighten several times. Repeat with the right foot, now using the left hand for balance. Don't relax knee-joint supporting leg.

"Dive"
Standing on your left leg, place emphasis on the floor on both hands and lift your right leg back, bending it at the knee joint. Bend and unbend your left leg. Repeat several times. Keep your left foot flat on the floor and do not turn off the knee joint of this leg when you rise to the top of the movement. Change the position of the legs and repeat.

7. Warm up the muscles of the pelvic girdle

Mahi
Maintain balance with your right hand. Swing your left foot back and forth, repeating this several times; then do the same from right to left. Change legs and repeat.

Lunges to the side
Hands on the belt, feet parallel, wide stance. Do a deep lunge to one side, then to the other, while keeping your feet on the floor and do not move them. Don't lean your torso forward.

8. Ankle warm-up

Foot rotation
Holding onto something with your hand for balance, lift your leg off the floor and rotate your free foot first in one direction, then in the other, doing this several times with each foot.

9. Warm up the calf muscles

Rise on socks
Rise on the toes of both feet, keeping your balance, holding on to some kind of stable support. Lower and raise your heels while keeping your feet parallel. Repeat with toes turned out, then with toes turned in.

Of course, this is not a complete list of exercises, but only the main ones from your possible warm-up complex.

1. Raise on toes.

2. Walking on toes.

3. Jumps on two and one leg in place and moving forward.

4. Squatting on two and one legs.

5. Walking to the floor in a squat and jumping in a semi-squat.

6. Raising and lowering the legs.

7. Flexion and extension of the legs (standing, sitting, lying down).

8. Lunges and springy movements in a lunge.

9. Turning the leg out and in.

10. Circular movements of the foot and leg.

11. Swing your legs forward, backward, to the sides.

12. Exercises in static positions (half splits, splits, keeping the leg raised forward, backward, to the side).

13. Exercises to relax the muscles of the legs.

Leg exercises strengthen the ligaments and small muscles of the foot, develop its flexibility. Particularly useful are various movements of the foot, any movement of the legs with drawn out socks, squats. Raising the legs, swinging the legs, squats affect the development of mobility in the joints, strengthening, stretching the large muscles and ligaments of the legs and, thus, the development of strength and flexibility of the legs. When lifting the legs from the initial sitting position, lying down, the abdominal muscles receive a significant load. Static exercises, leg swings with and without support contribute to the development of flexibility and balance function. Many leg exercises, especially dosing

Bath squats and jumps strengthen the cardiovascular system, increase the physiological load, improve metabolic processes.

Exercises for torso

1. Tilts of the body forward, backward, to the sides from various and. n. (racks, sit-ups, lying positions).

2. Torso turns to the right and to the left.

3. Circular movements of the torso with different positions of the hands.

4. Bending the body in the prone position, raising the legs with a fixed position of the body.

5. Flexion and straightening of the torso in the lying position, lying in the back position, kneeling in the position.

6. Static provisions.

7. Relaxation exercises (lying on your back with your head and arms supported, bend slightly and lie down relaxed).

Exercises for the trunk and neck muscles affect the development of flexibility, mobility of the spine, legs, as they help stretch the ligaments, and this in turn determines the anatomical mobility of the joints, has a positive effect on the formation of correct posture. Forward and side bending exercises help to achieve a normal lumbar curve. Exercises from the starting position lying on the back and on the stomach are especially useful, since the spine is freed from the weight of the body and the muscles of the back and abdominals can be selectively strengthened without loading it. In addition, the spine is in the correct position, the pelvis is fixed, the angle of its inclination does not affect the posture. In exercises from the initial position lying on the stomach, while raising and lowering the upper body, the head develops mobility and the correct position of the thoracic and cervical spine, at the same time, the lumbar spine is fixed and cannot have excessive bending, which children have a tendency to. In exercises with inclinations when bending and straightening the body from the starting position lying on the back, the abdominal muscles are strengthened, which has a positive effect on the digestion process. In children, these muscles are weak, so such exercises are very useful for them. To some extent, exercises for the body also affect the strengthening of the muscles involved as auxiliary in breathing: with lateral turns, tilts to the sides and forward, the oblique abdominal muscles and serratus muscles receive a load. Up-

Exercises for the trunk, in which a significant number of large muscle groups participate, increase metabolic processes.

Exercises for the whole body

1. Hand movements with simultaneous torso tilt forward, backward, to the side and lunge forward (sideward, backward).

2. Raising hands forward (up, back) with forward bend and squat.

3. Circular movement of the body with raising the arms up and alternately bending and unbending the legs (when the body is tilted to the right, bend the left leg, and when tilted to the left, the right leg).

4. In the lying position, flexion and extension of the arms with simultaneous raising and lowering of the leg.

5. Wave-like movement of the body (movement begins with the arms, then continues with the torso and legs).

6. Bridge from a supine position and tilt back while standing with your back to the gymnastic wall with the help of a partner and independently.

7. Hanging with your back to the gymnastic wall, raising the legs.

8. From hanging standing behind, bending on the gymnastic wall, transition to hanging, bending over with bent and straight legs.

9. Exercises to relax the muscles of the whole body (lying down, relaxation of the muscles of the whole body, maximum tension of the muscles of the body and subsequent relaxation; gradual relaxation of some muscle groups in combination with the tension of others).