Warm Up - Exercise 3

Stand up in a hard surface. Extend your body and join both legs as display the illustration 1. always keeping your legs extended and your feet forward, let the trunk to fall until the height where you feel comfortable (image 2) and continue gradually until you feel the tension in through tendons behind the knee. Keep your weight so that he allows to cause tension and continue forcing the trunk with the help your arms (image 3) to approximate your chest of the leg.

It is not necessary to force a lot during warm up. Just take your exercise until a point moderate of your own elasticity and keep strong there for 20 seconds if you are beginner and 40 seconds if you are initiate.
Image 1 Image 2 Image 3


Repeat the same exercise, however with a little distance betwen the legs of approximately 70 cm (or more) as image 4 and, without exaggerating, try to reach a larger flexing than the first. Without forgetting of keep your legs extended, do stay in this position for 30 seconds if you are beginner and 60 seconds if if you are initiate.
Image 4

Take a look at this!


Obviously the boy side already has enough flexibility to approximate his head of the legs easily. But you will also be able to make the same if you train well and keep your willpower.

The picture was extracted from Sport Photo website.
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