Work on an extension approaches for warm-up of muscles and sinews, joints and sheaves — and for giving vivacity to body. Starting the exercises, pay special attention, that during performance of extension, breathe should be slow and quiet. Don’t suppose sharp movements - they disturb on a way to the purpose. Concentrate on work on overcoming of resistance of a body weight.

Extension of bicepses of hips. You will feel, how muscles of the back part of a foot, and also a bottom of the back are stretched. Place one foot on a chair back. Then lift hands over a head and sweep to fingers of the lifted foot. Execute slowly 10 repetitions for each foot.

Liftings of the bent feet. Lying on a bench or on a floor, slightly raise a head. Having bent knees lift feet higher as it possible, tightening them to a breast. You will feel considerable recession of pressure in the bottom part of a back. Execute three sets with 15 repetitions.

Liftings of feet side-lying. This type of extension will remove tension from groin and hips. Side-lying, rest an elbow against a floor. For balance bend a foot, lying on a floor. Lift other foot higher as it is possible and lower slowly without concerning a floor. Execute three sets of repetitions for each foot.

Extension of muscles of hands and breast. Standing in a doorway, dissolve hands in the parties. Undertake a frame at the height, corresponding to level of shoulders. Depart back a little, then bend hands in elbows and, overturn the body forward without changing position of feet. You will feel, as breast muscles are stretched. Return a body in a starting position, stay in this point, make two deep breaths and repeat exercise in three sets with 10 repetitions.

Now you are ready for work with iron!