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How to do the exercise Frog for stretching, legs and press?

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Exercise "Frog" - a kind of twisting, which make lying on the floor or on a training bench. It is often included in fitness complexes for strengthening and drying of the abdominal muscles and light stretching of the inner surface of the thighs.

There are several ways to perform "Frog": a classic lying on his back, a classic lying on his stomach, as well as their variants.

Classic "Frog" on the back

The classic exercise "Frog" for the press is done while lying on the back.

  1. Bend your knees and join your feet. In this position, let your knees fall down, but do not strain them. This is the starting position.
  2. Raise your upper body as far as possible and tighten your abs. Pay attention to several important nuances:
    • The loin is tightly pressed to the floor. This contributes to the position of the legs. Your knees are relaxed.
    • The neck is not tense.
    • Do not pull the chin forward. Body movement occurs only due to contraction of the abdominal muscles.
  3. At the highest point linger on two accounts.
  4. Going down, do not relax the abdominals. They should be tense all the time while doing the exercise. At the lowest point, the shoulders only touch the floor.

Hands can be in any position that provides balance and precise “Frog” performance technique: behind the head with elbows turned, behind the head - forward elbows (photo 1) or crossed on the chest.

Repeat 15-20 times.

Not many people know that this particular exercise is part of the so-called “Bruce Lee complex”. It not only strengthens the muscles, but also dries them, making them relief. Therefore, this kind of exercise "Frog" is popular with women who do not need muscle mass, but a flat stomach with a beautiful, but non-convex relief. The number of approaches increases from one to three or four. The break between sets is 30 seconds.

Complicated option

In this form, the exercise “Frog” for the press (photo 2) looks a little different.

  1. Sitting on the floor, stretch your legs forward.
  2. Spread your arms to the side.
  3. Bending your knees slightly, pull your legs off the floor and lift them up at a 45 degree angle. The body is in a V-shaped position. This is the starting position.
  4. Pull up your knees, pressed to each other, to your chest and clasp your legs over your legs.
  5. Squeeze the abdominal muscles as much as possible and stay in that position for two counts.
  6. Return to the starting position.

To complicate the exercise, in the starting position, keep your legs apart.

If your abdominal muscles are weak, stretch your arms back and press them against the floor. Keep them in this position throughout the entire set. This will relieve tension from the waist (which tends to strain very much when the abdominal muscles do not cope with the load).

Repeat 10-15 times.

Classic "Frog" on the stomach

Less well known is the Frog exercise on the abdomen. How to make this option, many people know, but under a different name - "Basket". Yogis know him as Dhanurasanu, or the pose of the bow. With it, stretch the abdominal muscles, strengthen the back, increase the flexibility of the spine and tighten the buttocks.

  1. Starting position - lying on his stomach. Straight legs extended. Arms lie along the body.
  2. Bend your knees and lift as much as possible upwards.
  3. With your hands try to reach the ankles and grab them. If it does not work out, then just lift the arms stretched back extremely up.
  4. Strain your gluteal muscles and stay in this position for two bills. (Photo 3).
  5. Going down, do not relax the press. Keep it constantly on your toes.

Repeat 5-10 times.

Exercise "Frog" on the stomach - a lightweight version

The previous exercise may not be enough for beginners. Then you can make a lightweight version of "frogs" on the stomach to strengthen the muscles of the whole body. In yoga, it is called Naukasana (boat pose) and is considered a good method of rejuvenating the body and improving digestion.

  1. Lie on your stomach. Straight legs are extended and lie on the floor, arms are extended forward and are also on the floor.
  2. Raise your legs and stretch your arms out as far as possible. Strain the whole body.
  3. Stay in this position for two accounts. (Photo 4).
  4. Lower your arms and legs to the floor, but do not relax your stomach.

Repeat 10-15 times.

This kind of "frogs" is also made to compensate for the tension of the abdominal muscles.

The specified number of repetitions - the minimum for each of the options. In order for any exercise "Frog" to be effective, the number of times must be increased by 5 every two weeks.

Prevention of varicose veins

Due to the active blood flow, when performing the exercise "Frog", the risk of venous diseases, vascular thrombus formations and varicose veins is reduced. Many use this physical technique exclusively for the prevention of these diseases. Please note that the “Frog” exercise cannot be performed if you already have problems with your veins.

Muscle strengthening

Frog exercises are great as a supplement to a tight diet. During the period of active weight loss, it is important not to exhaust the already stressful body with grueling workouts, but do not forget that muscles need to be tightened and kept in good shape. "Frog" - the best option for this. These exercises do not exhaust the body and set the "right" muscular pace, strengthening and tightening the muscles. This is especially true of the foot and abdominal departments.

Pressure normalization

Oddly enough, but such a simple exercise, as "Frog" is able to normalize the pressure. Due to the smoothness of the exercise and proper breathing, with regular use of this technique, there is a decrease in attacks of sudden blood pressure surges. Therefore, the "Frog" can be carried out even in adulthood, following all safety measures.

exercise Frog with a jump

Exercise "Frog" on the back

Performing the exercise "Frog" on the back is identical to the above training on the abdomen. The only difference is that the legs at the knees must be bent so that the feet rest against each other. At the same time, twisting the upper part of the trunk should be performed at the shortest distance from the floor. Using this technique as a morning charge allows you to start active blood circulation and bring the "sleepy" muscles in tone.

Frog on the back

"Frog" with weighting

The use of weighting in the exercise "Frog" - a fairly new phenomenon. You can use additional weight for any type of this workout - this will only increase the intensity of the load on the muscles. The only rule - weights can only be used on the legs. Otherwise, "Frog" will not only lose health properties, but also harm the wrong distribution of weight.

Exercise "Frog" in yoga

The exercise "Frog", better known as "Bhekasana", has been used in yoga for a long time and, despite the complexity of execution, is performed even by beginners. To perform this asana, you must lie on the floor and completely relax for 5 minutes. Then, with our hands behind our backs, we clasp our toes and pull toward the waist and fix the position for a couple of minutes. Please note that this type of "frogs" runs on the exhale. Such training not only warms up all the muscles of the body, but also makes them more flexible, as well as improves blood circulation.

Bhekasana (Frog pose) in yoga

stretching legs in yoga

Exercise "Frog" for the press

"Frog" for the press allows you to achieve visible relief in the abdomen in a short time. Such training activates all the abdominal muscles, but is accompanied by painful sensations.

To perform the exercise, you must lie on a flat, hard surface with your belly down and stretch your legs. Then slowly bend your knees and spread them apart. From the side it looks like you are sitting on a splits, engaging the lower part of the body. Repeat this exercise 15 times for 2 approaches, while maintaining a smooth execution.

Exercise "Frog" for stretching legs

To strengthen the calf muscles and improve stretching, it is recommended to perform the exercise "Frog" from the "on all fours" position. Please note that the workout surface should be comfortable, not cause irritation and nap "burns." Having taken the starting position, push the knee joints to the sides as deeply as possible and fix the position for 30 seconds. Then the upper part of the body as much as possible we bend to the floor and slowly reduce the knees in the opposite direction. We repeat this exercise 10 times for 2-3 approaches.

Frog for stretching legs

Exercise "Frog" for the buttocks

"Frog" to strengthen the gluteal muscles - one of the easiest to perform exercises. First you need to squat and squat your knees as much as possible. It is important to keep your back straight and your arms at your waist. From this position, smoothly perform squats for 10-15 minutes, for 2 sets with an interval of 20 minutes.

In order to avoid injuries or sprains, at the initial stage it is recommended to carry out the exercise "Frog" under the guidance of a specialist. Enough one class with a trainer to memorize the right combination and to train at home on their own and without harm to health.

Features of the exercise

The frog, like any other ab exercises, will use all the abdominal muscles at once. The rectus receives the greatest load. With good development, it is the segments of this muscle, separated by tendon bridges, that form cubes. In men, the cubes are more visible due to the lower amount of subcutaneous fat. It is more difficult for women to draw relief, however, if you wish, nothing is impossible. However, many girls have a flat stomach and a slim figure that is much more important than the relief muscles.

In addition to the rectus abdominis muscle with frog pull-ups or, more correctly, twisting, internal and external oblique muscles are involved. If you want to give these muscles a big load, you should perform an exercise with turning the body from side to side.

Frog - quite a safe exercise. However, when it is performed, the pressure in the abdominal cavity rises. Therefore, it is contraindicated in recent operations, girls should not train the press immediately after childbirth. Be careful with the exercise and strictly follow the technique if you have problems with the spine.


Performance technique

Consider below two versions of frog pull-ups. In the first case, the body is twisted, and the emphasis of the load falls on the upper and middle part of the rectus abdominis muscle. In the second version the pelvis is twisted and the lower part of the press works the most.

Version with body twisting:

  1. Lie on the floor or on the gymnastic mat. Put your hands behind your head. Bend your legs at the knees, put your feet on the floor with the soles close together, and spread your knees to the sides as wide as possible. Tighten the press and press the lower back to the floor. She remains in this position throughout the exercise. That is, you can not tear the loins from the mat.
  2. On the exhale, twist the body forward by working the abdominal muscles. The blades are detached from the floor by no more than 10-15 centimeters. In the hip joint movement does not occur. You do not need to fully lift the case. Hands on the head from behind, try not to push, concentrate on the work of the abdominal muscles.
  3. While inhaling, lower the body to its original position. Press do not relax.

Version with a twisting pelvis:

  1. In the initial position, you lie on your back, your legs are extended, your back is pressed to the mat. For convenience, palms can be placed under the buttocks. This will help you to control the pressed back position while twisting the pelvis. Strain press and a few centimeters lift your legs from the floor.
  2. On the exhale, twist the pelvis and pull your knees towards the shoulders. While lifting your knees apart.
  3. On a breath - return to the starting position.

In this embodiment, the frog twisting most works the lower part of the press.

Typical mistakes

When performing curls on the press, try to avoid the following mistakes:

  • Jerk hull or legs. All movements should be smooth and controlled.
  • Do not lift the case high off the floor. You are doing twisting, and raising the body - this is another exercise.
  • Back deflection should not occur. If you can not perform another repetition without bending the waist, then you have already done the maximum.
  • Often, when performing body twisting, there is a desire to put pressure on the head with hands, thereby allegedly helping yourself to rise. This is a misconception - so you only harm the spine.
  • Exhale effortlessly and inhale while relaxing. Improper breathing will significantly reduce the effectiveness of the exercise.

Observing these simple recommendations, you will be able to work out the abdominal muscles and make your body shape slim, and your muscles fit and beautiful.

In addition to the frog, you can try oblique twists, exercise bike and body rises on a Roman chair. Exercises on the press, there are many, most importantly, to perform them regularly, then the result will not take long to wait.

Frog pose

This name combines several types of physical activity for pumping different muscle groups and correcting different parts of the body. There is a separate exercise Frog for the press, the inner thigh, legs. The technique of performing each is slightly different, but all of them in the process of making involve the adoption of a body position that is shaped like a frog. These exercises are very popular among professional athletes and dancers. Frog pose is also a therapeutic asana from yoga, where there are also several variations of it.

How to sit in a frog

Since childhood, we all know the technique of performing frog jumps, when we jump from a squatting position with our knees apart. The classic basic pose of the frog is something vaguely reminiscent of the starting position for such jumps. To take it, you need to squat, knees in the diametrical directions. Place your hands parallel between your knees, slightly bending your elbows, and then try to raise your pelvis and legs. In the network you can find a lot of video tutorials, how to sit in the Frog correctly.

Exercise Frog for stretching

This approach is constantly practiced by dancers and gymnasts, because stretching a frog is a very effective preparation for a string. It is one of the basic exercises for the development of body flexibility - it helps to quickly stretch the muscles and ligaments, and makes even deep rigid internal muscles of the thighs stretch. Exercises for stretching on the cross twine include Frog without fail. Stretching for longitudinal splits also often involves taking a frog pose along with other basic exercises.

To make a frog for stretching, you must first get on all fours and put your hands on the floor, then gently push your knees very wide, lower your upper body to the floor, while bending the waist down as much as possible. Fix this position for up to 30 seconds, then take the starting position. In the groin area should feel a strong tension, but in any case, no pain. Effective stretching for twine is unacceptable and after suffering spinal injuries, with inflammatory diseases of the back and joints.

Exercise Frog for legs

Making the legs beautiful and taut is easy if you regularly do the Frog leg exercise. With its help, all the muscles of the thighs and lower legs are strengthened, but the knees are heavily loaded, so for people who are not healthy, such approaches are contraindicated. Technique of the exercise is not difficult:

  • Squat down, folding his heels up and his toes apart.
  • Lean your fingers on the floor, place your hands shoulder-width apart.
  • On the exhale, smoothly straighten the legs, not bending the knees, not lowering the heels, not lifting the fingers from the floor.
  • Inhale to sit back.

Frog pull-ups

This is the name of an effective exercise for the press, which will very quickly help to remove crawler folds on the abdomen, to achieve a slender waist, to bring abdominal muscles into tone. Frog pull-ups also train their legs well, but their main value is that, when properly implemented, each abdominal muscle works perfectly. Due to the strong load on the peritoneum, this exercise is contraindicated for newly born women, people who have undergone abdominal surgery or have problems with the spine.

There are two options frog pull-ups:

  1. The classic method involves performing body twists. Для его проделывания надо в положении лежа на спине свести подошвы стоп вместе, а согнутые колени развести как можно шире. Обездвижив поясницу и таз, плавно выполнить скручивание вперед, держа руки на груди или за головой. Упражнение должно сопровождаться правильным дыханием: подъем корпуса – выдох, опускание – вдох.
  2. The maximum load in the first variant falls on the rectus abdominis, for a reinforced oblique study there is a second variation of frog pull-ups - pelvic twisting. The initial position is the same, only with this approach we immobilize the entire upper part of the body, and raise and twist the pelvis, pulling the knees to the shoulders, straining the abdominal muscles with all our strength.

Training options


Exercises with a body weight are good because they do not require additional equipment. You can improve in them almost infinitely, performing in different ways, accelerating the pace or combining with others. And for this you need only desire and a little time., no financial costs. That is why such training is gaining popularity.

  • In modern fitness, aimed at the formation of a thin waist and slender legs, the exercise "frog" for the press is performed most often. The classic version is done supine.
  • Exercise "frog" for stretching. Starting position on all fours.
  • The variant performed lying on the stomach is not so widely known. It is used in yoga.
  • Plyometric version of the "frog", which is more focused on the work of the muscles of the legs than the stomach - suitable for physically strong people.
  • Handstand is already for those who have mastered working with their own body and want to hone their possession to perfection.

The benefits of exercise


Any physical activity has a huge positive effect on the body as a whole. As for this diverse exercise, it is no exception:

  • Strengthens the entire muscle corset (the so-called core), while the main burden goes to the press. Complicated versions also train the vestibular apparatus. Increases the overall tone of the body.
  • Involves hands, back muscles, hips, buttocks. In the rack are all marked areas. With each lesson, muscle strength increases, as does the ability to control one’s own body.
  • The spinal column is unloaded - at the moment when the weight of the body passes over to the arms and hips, the spine rests. Therefore, the "frog" is very useful to those who suffer from spinal curvature, including children.
  • It has a positive effect on metabolism. When working press and muscles of the pelvis, it speeds up the metabolism, which facilitates the process of losing weight. In this case, the heart works in a familiar rhythm.

The ability to choose the appropriate level of load allows you to recommend the "frog" to people of different ages and physical fitness.

To study the press

Bruce Lee himself included the "frog" in his studies. Today, this type of twisting is often recommended by fitness instructors as an exercise to strengthen the abdominal area. There is also a soft stretch of the hips (the inner part, the most difficult to load).

  • Lying on your back bend your legs. Feet bring together. In this case, the knees are directed in different directions, but lie loosely - they should not be lowered to the floor by force. Hands can be crossed on the chest, so much easier than holding your head.
  • Only the upper body rises, at the top a stop is made for a couple of seconds. Lowering the shoulders to the floor only momentarily - in this way, the press will remain tight throughout the entire set. But it is advisable to keep your neck and knees relaxed.
  • If the abdominal muscles are still weak, you can ease the task. For this you need to rest your hands on the floor. Otherwise, you can overload the lumbar region.
  • Performed several approaches, 20 times. The break between the circles should be short - half a minute is enough.

Stretching work

The purpose of this type of exercise is not only to improve gait and flexibility. Increased pelvic mobility, which reduces the risk of developing many diseases. Should be learned graduallyby no means using pressure.

  • Starting position - standing on all fours, the legs and thighs are at an angle of 90 °. Gradually push the knees apart. To facilitate the task, you can put towels under your knees.
  • Smooth movement to lower shoulders, having bent a back. Hold the pose for half a minute, then rise.
  • It is better to start with a few repetitions, gradually bringing to 10. Beginners can not bend the lower back.
  • In the groin area should not be pain, only a small "burning" caused by an increase in blood circulation. Do not increase the amplitude with jerks.

Bow pose (dhanur asana)

  • To lie on the stomach, straightening his legs, arms stretched along the body.
  • Then you need to hold the ankles, legs off the floor as much as possible, strain the muscles of the back of the thigh. At the top point linger.
  • Then gradually return to the starting position, while the press must be kept in tension all the time. Enough 10 repetitions.

The bow pose should be performed at the end of the workout to compensate for the effort made during class.

Plyometric version

Perfect for increasing the strength of the legs, "pumping" the buttocks. The "explosive" technique burns calories.

  • Starting position - standing, legs wide apart, straighten your back. Socks deploy to the sides.
  • Sit down in such a way that the hips are parallel to the floor, knees bent at a right angle. Body weight falls on the heels, bark muscles are strained.
  • To jump, during this time, you need to straighten your legs. During the landing again to take the starting position.

If this "frog" is combined with other plyometric exercises, you can burn a large amount of fatty deposits. But there are a number of important conditions:

  • Do not eat immediately before classes, or during exercise can be nauseous.
  • Training does not exceed an hour, taking into account the warm-up and hitch.
  • Between the circles, a pause is necessary in order not to overwork.
  • Best of all, such exercises work in combination with strength exercises.

Handstand

This type is shown only to people with good physical training. The first time to do this "frog" must be under the supervision of an instructor to hone technique. It is necessary to be engaged on a gymnastic rug.

  • Squatting, lean on socks and palms, hands can be slightly bent to avoid overload in the joint area. Knees pressed to the elbows. The body should be straightened.
  • After exhaling, pull the soles of the feet off the floor. Torso translate into a horizontal position.
  • To be fixed in the rack for a few seconds and smoothly return to the starting position, without jerks.

Masters can perform the rack for several minutes. Beginners will need a dozen repetitions.. Gradually increase muscle strength.

With the help of regularly performing such a simple exercise as a “frog”, you can significantly improve your health. It serves as prevention of varicose veins. Maintains muscle tone without overloading them. It develops not only the press, hips, but also stabilizes the pressure.

Exercise frog for stretching and press: the technique of execution

> Stretching> Exercise frog for stretching and press: the technique of execution

This physical exercise is familiar to everyone from childhood, the name is somewhat unusual - "frog". It exists in different versions.

The simplest can even be performed by a child, while the more complex ones are designed for people with special sports training.

What is the benefit of doingwhat muscles work and how to properly perform - all this you can learn from our article.

  • Training options
  • The benefits of exercise
  • Technique perform different options
  • To study the press
  • Stretching work
  • Bow pose (dhanur asana)
  • Plyometric version
  • Handstand

What is this exercise?

Initially, "Frog" - one of the asanas in Kundalini yoga, but now it is a whole set of exercises that are included in various types of fitness, acrobatics, Pilates and other sports areas. There are several options for implementation, but they are all united by a common feature - the similarity with the body position of the frog. In almost all variations, the legs are wide apart, like the legs of a famous amphibian animal. And this is exactly what makes it possible to achieve an effect.

Advantages and disadvantages

First, consider all the benefits of the exercise "Frog":

  • This is almost a universal exercise that has a complex effect on the body.
  • With proper execution, all muscle groups are worked out, which allows for a complex effect on a person’s muscular corset.
  • If you choose a suitable variant of the exercise, then even a person who does not have full physical training and is just starting to play sports can cope with it.
  • Exercise will help improve the relief of the body, become slimmer and more attractive.
  • You can do anywhere, including in a comfortable home environment.
  • No special tools are required for execution. All you need is to lay a soft mat on the floor.

  • Some options are quite complex, so novices will not cope with them.
  • Improper performance will be ineffective and may cause injury.

Exercise is very useful and has an impact in several ways:

  1. Working out the abdominal muscles makes it possible not only to make the stomach more flat, but also to adjust the digestion and even prevent the pelvic organs from dropping.
  2. Strengthening the muscular back frame is a guarantee of a healthy, strong and not curved spine, as well as protection against scoliosis and osteochondrosis.
  3. Stronger hands. Such an effect is useful for men who perform physical work, but it is also useful for women as it removes skin sagging.
  4. Increased elasticity of the buttocks and thighs. These parts of the body are among the sexiest and most prominent, and with regular exercise they will become more attractive.
  5. Improved coordination. The classic version involves balancing the body, which allows one to gain dexterity, improve the functioning of the vestibular apparatus, increase concentration, and achieve coordination of movements.
  6. Exercise will help get rid of extra pounds and become slimmer.

Who should not do the exercise?

The exercise "Frog" has some contraindications, which include recent surgery, internal bleeding (including an unidentified etiology), pregnancy, injuries or severe illness. It is necessary to exercise caution to people suffering from diseases of the cardiovascular system and the gastrointestinal tract.

Possible options for implementation

How to do the exercise "Frog"? In general, it is advisable to first read the instructions, understand and remember the sequence, as well as assess their capabilities and strengths. There are several embodiments in which attention is paid to different groups of muscles. Below are the most famous and popular ways.

Classic option

How to sit in the classic pose "Frog"? Act in stages:

  1. Sit on the haunches (on the toes), lean on the palm with your fingers apart. Bend your arms a little, place your knees at the level of your elbows and press them to them. The body should form a diagonal line, with the eye directed forward. Take a deep breath.
  2. Concentrate, move the center of gravity on the hands, begin to slowly lift off the legs from the floor, maintaining balance.
  3. If you manage to hold on to your hands, connect the soles so that the legs form a shape resembling a rhombus.
  4. Try to stay in this position for a few seconds.
  5. Return the legs to the support, relax, exhale.

Required to perform ten to twenty repetitions.

Option for abdominal muscles

This option is ideal for the press, as it fully develops it. Performance:

  1. Lie on your back, bend your knees, spread them apart and connect the feet. Arms either cross over your chest or move behind your head.
  2. Strain press, lift the torso, stay in the top position for a couple of seconds.
  3. Lower the torso, but try not to touch the floor with the shoulder blades at all, or barely touch the support.
  4. Immediately start doing the next climb.

It is advisable to make three to five sets of at least fifteen repetitions.

Important: the press must always be at maximum tension, but at the same time the legs remain relaxed. Do not strain your neck.

Leg option

This exercise option is perfect for stretching the legs. The sequence of actions is as follows:

  1. Stand on all fours, knees as much as possible spread to the sides so that the thighs and lower legs of both legs are approximately at right angles to each other. In this case, the soles of the feet should be directed upwards, this will allow the muscles of the inner parts of the thighs to work out as much as possible.
  2. The body slowly and smoothly lower down, bringing the forearm to the floor.
  3. Hold in the lower position for half a minute or longer, breathe deeply and evenly.
  4. Slowly return to the starting position.

To achieve positive results, repeat steps 7-10 times and take two approaches.

Dynamic option

This option helps to improve the tone of the muscles of the whole body, perfectly strengthens the buttocks and thighs and helps to develop flexibility.

  1. Initial posture: lie down on your stomach and make a deflection in the lumbar region.
  2. Bend your legs at the knees, hands clasp their fingers.
  3. Exhale and at the same time gently and slowly with your palms press down on the feet, gradually bringing them closer to the buttocks. If you can, touch the buttocks to the buttocks, linger in this position. In this case, the thighs should remain pressed to the floor: the body rises.
  4. Take a deep breath, return to your original position.

At least twenty repetitions.

If you exercise regularly, you can achieve good results. Choose the appropriate option and start training!

How to do the exercise "Frog" - 4 different types for stretching the legs, press and buttocks

"Exercise base" Other "How to do the exercise" Frog "- 4 different types for stretching the legs, press and buttocks

Exercise with this name is familiar to us since childhood. Remember, in kindergarten, among other outdoor games, we moved forward in a line, bouncing up from a sitting position and helping ourselves to push off from the floor with our arms and legs at the same time?

The classic "Frog" - a more serious element of physical activity than the game option for kids, but it is quite suitable for children.

How to do it, what is the regular use of it for our body and what types of exercises exist? Learn about everything right now.

5 useful properties of the classic version

  1. Strengthening the abdominals. The key to successful exercise is the work of the muscular corset of the body, with a predominance of the load on the press.
  2. Strengthening the muscles of the arms and back, improving the elasticity of the hips and buttocks.

Hands play the role of a support, on which, when lifting the legs, the whole weight of the raised body rests, therefore, over time, their strength and ability to withstand the load begins to grow. The muscles of the back, thighs and buttocks every time tense at the moment when the legs are off the ground, and also take on the load from the weight of his own body, strengthening from class to class.

Improved coordination. Often, newcomers for the seeming simplicity of the exercise do not see the threat of losing coordination and overestimate their strength. Balancing on weak hands, you can not hold the balance, strongly swing forward or back and hit the floor with your face or the tailbone.

With each lesson, the work of the vestibular apparatus improves, the concentration of attention increases, you become more and more comfortable with your own body. Suitable for children. In training children is used as an element of acrobatics. When the body is raised, the muscles take over the load, but the joints and the spine, on the contrary, are unloaded.

Therefore, the exercise is extremely useful for children suffering from spinal curvature, scoliosis, etc. It contributes to weight loss and is indicated for all categories involved.. The basis of the exercise is a static load, its goal is to burn fat, that is, calories, even with a low heart rate.

In addition, the load of the abdominal muscles and the small pelvis stimulates the work of the intestine, the endocrine glands. This leads to a more active metabolism, and as a result - to lose weight in the most natural and beneficial way. Suitable for people of different ages and levels of fitness.

See also TOP 10 exercises for the buttocks - the most complete guide.

2. For the press

This type of twisting from the “Bruce Lee Complex” is often present in fitness programs for women who are not engaged in building muscle, but want to gain from the training process. flat belly. Her goal is to strengthen and dry the abdominal muscles, and at the same time - a small stretch of the inner thighs.

Exercise frog press is performed as follows:

  1. Starting position - lying on his back, legs bent at the knees. Open your legs like a book, but at the same time connect your feet - a rhombus is formed, while your knees go down, but freely - do not try to press them to the floor. Hands - in the position behind the head or crossed on the chest.
  2. With tension in the abdominal muscles, lift the upper part of the body; at the upper point, linger on 2 counts; at the lowest point, the shoulders barely touch the floor for a moment before a new rise. The abdominal muscles are constantly tense, but the knees and neck, as far as possible, are relaxed.

Learn more from the video:

Do 3-4 sets of 15-20 repetitions with a break of 30 seconds.

Feature! Если мышцы живота слабые, во время выполнения комплекса упритесь вытянутыми руками в пол сзади. Это снимет напряжение с поясницы, т.к. если брюшные мышцы не справляются с нагрузкой, всю ее тяжесть берет на себя именно поясница, и как результат – сильно перенапрягается.

3. Exercise frog for stretching legs

This movement is widely used in gymnastics. The benefits of a good stretch of the legs - not only in your graceful gait.

This is a gymnastic movement. improves mobility of the hip joints, increases blood circulation in the abdominal cavity and small pelvisas a result - reducing the risk of many diseases.

Exercise frog for the buttocks and legs is aimed at stretching the muscles of the inner surface of the thigh. This movement helps to increase the clearance between the thighs.

  1. Starting position - getting up on all fours, move your knees to the sides, lower leg and hip - at right angles to each other.
  2. Gently lower the forearm to the floor, bend your back as much as possible. It is better if keeping your feet on the floor in the correct position will be helped by your training partner. Remain in this position for 30 seconds and return to the starting position.

2 sets of 6-8 repetitions will help improve blood circulation in the muscle tissues of the hips and groin, increase the flow of oxygen to them. You can do more if you feel that you can. An option for beginners, without bending the back. Lie on your back, maximize your legs, connecting the soles.

In the groin area - not pain, but a feeling of stretching and warmth.

Important! Do not overdo it with effort: consider the flexibility and physical training of your body. Inappropriate jerks will not benefit, but will only lead to unwanted injuries and will beat you out of the training schedule.

4. Dynamic Kundalini Yoga Asana

Regular implementation of this asana from Kundalini Yoga develops flexibility, stretches the back of the thigh, strengthens the hips and buttocks, acts tonic on the whole body and balancing on the hormonal system.

  1. Starting position - we lay down on the stomach, make a deflection in the lower back. Hands around the toes, taking the position of the boat.
  2. On the exhale, slowly and very gently, press the hands on the feet, trying to pull the heels down to the pelvis. If stretching allows, we continue to press until heels touch the floor. Keep your hips off the floor. On a breath - in a starting position.

See the video for more details:

Other effective exercises for the hips and buttocks:

Movements are done quickly, breathing is rhythmic, powerful.. Whichever of the exercises you enumerate, know that starting to practice right today, you will contribute to your healthy body tomorrow.

Exercise Frog - a pose in yoga and the correct implementation of exercises for stretching muscles with video

The word frog - the name of such an unsympathetic and not at all graceful amphibian animal - is of great importance in physical education, because this is also what the different variations of the Frog exercise, which are incredibly useful for the body, are also called.

These are special approaches for legs, presses, stretching for twine and even one of the asanas in yoga.

In addition, the frog posture is very useful for women's health - it significantly improves blood circulation in the pelvic area, so it helps to avoid problems with the genitourinary system and contributes to easy delivery.

This name combines several types of physical activity for pumping different muscle groups and correcting different parts of the body. There is a separate exercise Frog for the press, the inner thigh, legs.

The technique of performing each is slightly different, but all of them in the process of making involve the adoption of a body position that is shaped like a frog. These exercises are very popular among professional athletes and dancers.

Frog pose is also a therapeutic asana from yoga, where there are also several variations of it.

Since childhood, we all know the technique of performing frog jumps, when we jump from a squatting position with our knees apart. The classic basic pose of the frog is something vaguely reminiscent of the starting position for such jumps.

To take it, you need to squat, knees in the diametrical directions. Place your hands parallel between your knees, slightly bending your elbows, and then try to raise your pelvis and legs.

In the network you can find a lot of video tutorials, how to sit in the Frog correctly.

One of the therapeutic dynamic asanas in yoga is bhekasana or frog posture. It is an excellent way of massaging the abdomen, developing the legs, back, and knee joints, and is indicated for gout, rheumatism, and venous dilatation. However, it is impossible to perform such asana for those who suffer from insomnia, have problems with blood pressure or suffered spinal injuries.

Performing a classic frog pose in yoga like this:

  • Lie on your stomach, arms behind your back, face down.
  • On the exhale, extend the legs, gently bend the knees, gently summing the heels to the pelvis.
  • Hands to take the heels, inhale slowly raise the head and body, bending the lower back and pulling the elbows with shoulders back.
  • Stay in this position for 20-30 seconds, lie back, relax.
  • In addition to the classic version of the asana, which is a bit complicated and tough for beginners, there is an easier, simplified way of frog pose, when only one leg is displayed.

This approach is constantly practiced by dancers and gymnasts, because stretching a frog is a very effective preparation for a string.

It is one of the basic exercises for the development of body flexibility - it helps to quickly stretch the muscles and ligaments, and makes even deep rigid internal muscles of the thighs stretch. Exercises for stretching on the cross twine include Frog without fail.

Stretching for longitudinal splits also often involves taking a frog pose along with other basic exercises.

To make a frog for stretching, you must first get on all fours and put your hands on the floor, then gently push your knees very wide, lower your upper body to the floor, while bending the waist down as much as possible.

Fix this position for up to 30 seconds, then take the starting position. In the groin area should feel a strong tension, but in any case, no pain.

Effective stretching for twine is unacceptable and after suffering spinal injuries, with inflammatory diseases of the back and joints.

Exercise Frog - how to do it right for stretching the muscles

The word frog - the name of such an unsympathetic and not at all graceful amphibian animal - is of great importance in physical education, because this is also what the different variations of the Frog exercise, which are incredibly useful for the body, are also called.

These are special approaches for legs, presses, stretching for twine and even one of the asanas in yoga.

In addition, the frog posture is very useful for women's health - it significantly improves blood circulation in the pelvic area, so it helps to avoid problems with the genitourinary system and contributes to easy delivery.

: exercise Frog for the press

Exercise Frog - how to do it right for stretching the muscles

The word frog - the name of such an unsympathetic and not at all graceful amphibian animal - is of great importance in physical education, because this is also what the different variations of the Frog exercise, which are incredibly useful for the body, are also called.

These are special approaches for legs, presses, stretching for twine and even one of the asanas in yoga.

In addition, the frog posture is very useful for women's health - it significantly improves blood circulation in the pelvic area, so it helps to avoid problems with the genitourinary system and contributes to easy delivery.

Frog pose

This name combines several types of physical activity for pumping different muscle groups and correcting different parts of the body. There is a separate exercise Frog for the press, the inner thigh, legs.

The technique of performing each is slightly different, but all of them in the process of making involve the adoption of a body position that is shaped like a frog. These exercises are very popular among professional athletes and dancers.

Frog pose is also a therapeutic asana from yoga, where there are also several variations of it.

How to sit in a frog

Since childhood, we all know the technique of performing frog jumps, when we jump from a squatting position with our knees apart. The classic basic pose of the frog is something vaguely reminiscent of the starting position for such jumps.

To take it, you need to squat, knees in the diametrical directions. Place your hands parallel between your knees, slightly bending your elbows, and then try to raise your pelvis and legs.

In the network you can find a lot of video tutorials, how to sit in the Frog correctly.

Frog pose in yoga

One of the therapeutic dynamic asanas in yoga is bhekasana or frog posture. It is an excellent way of massaging the abdomen, developing the legs, back, and knee joints, and is indicated for gout, rheumatism, and venous dilatation. However, it is impossible to perform such asana for those who suffer from insomnia, have problems with blood pressure or suffered spinal injuries.

Performing a classic frog pose in yoga like this:

  • Lie on your stomach, arms behind your back, face down.
  • On the exhale, extend the legs, gently bend the knees, gently summing the heels to the pelvis.
  • Hands to take the heels, inhale slowly raise the head and body, bending the lower back and pulling the elbows with shoulders back.
  • Stay in this position for 20-30 seconds, lie back, relax.
  • In addition to the classic version of the asana, which is a bit complicated and tough for beginners, there is an easier, simplified way of frog pose, when only one leg is displayed.

Exercise Frog for stretching

This approach is constantly practiced by dancers and gymnasts, because stretching a frog is a very effective preparation for a string.

It is one of the basic exercises for the development of body flexibility - it helps to quickly stretch the muscles and ligaments, and makes even deep rigid internal muscles of the thighs stretch. Exercises for stretching on the cross twine include Frog without fail.

Stretching for longitudinal splits also often involves taking a frog pose along with other basic exercises.

To make a frog for stretching, you must first get on all fours and put your hands on the floor, then gently push your knees very wide, lower your upper body to the floor, while bending the waist down as much as possible.

Fix this position for up to 30 seconds, then take the starting position. In the groin area should feel a strong tension, but in any case, no pain.

Effective stretching for twine is unacceptable and after suffering spinal injuries, with inflammatory diseases of the back and joints.

Exercise Frog for legs

Making the legs beautiful and taut is easy if you regularly do the Frog leg exercise. With its help, all the muscles of the thighs and lower legs are strengthened, but the knees are heavily loaded, so for people who are not healthy, such approaches are contraindicated. Technique of the exercise is not difficult:

  • Squat down, folding his heels up and his toes apart.
  • Lean your fingers on the floor, place your hands shoulder-width apart.
  • On the exhale, smoothly straighten the legs, not bending the knees, not lowering the heels, not lifting the fingers from the floor.
  • Inhale to sit back.

Frog pull-ups

This is the name of an effective exercise for the press, which will very quickly help to remove crawler folds on the abdomen, to achieve a slender waist, to bring abdominal muscles into tone.

Frog pull-ups also train their legs well, but their main value is that, when properly implemented, each abdominal muscle works perfectly.

Due to the strong load on the peritoneum, this exercise is contraindicated for newly born women, people who have undergone abdominal surgery or have problems with the spine.

There are two options frog pull-ups:

  1. The classic method involves performing body twists. To do it, you should bring the soles of the feet together in the supine position, and bend your knees as wide as possible. Immobilize the lower back and pelvis, smoothly twist forward, holding hands on the chest or behind the head. Exercise should be accompanied by proper breathing: lifting the body - exhaling, lowering - inhaling.
  2. The maximum load in the first variant falls on the rectus abdominis, for a reinforced oblique study there is a second variation of frog pull-ups - pelvic twisting. The initial position is the same, only with this approach we immobilize the entire upper part of the body, and raise and twist the pelvis, pulling the knees to the shoulders, straining the abdominal muscles with all our strength.

: exercise Frog for the press

How to do the exercise Frog for stretching, legs and press?

The principle of the "light" exercise with stretching is to increase muscle tone, maintain active blood circulation and a noticeable improvement in the work of the urogenital system. In our today's article we will discuss how to do the exercise "Frog" and what muscle groups it affects.

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