Heating up your body before practice is indispensable. You can discover the motivations behind why here. Underneath you’ll discover three leg extends you can do prior to working out. They center around the hamstrings, quadriceps, and calves.
Make sure to raise your internal heat level before you stretch and in case you’re in the water, keep your internal heat level up between extends.
Try not to overstretch – your muscle or appendage shouldn’t shake – and hold each pre-exercise stretch for 10 – 15 seconds.
Leg extends 1 – hamstrings
Hamstrings are three muscles that help your knee move. You’ve presumably seen footballers limping off the pitch holding the rear of their legs in the wake of extending excessively far for the ball. This is presumably a hamstring injury.
You need to guarantee your hamstrings are all around heated up prior to practicing so this is what you can do.
Stand straight. Make a little stride advances with your left leg then, at that point, twist your right leg while keeping your front leg straight (yet not locked).
- You should feel your left hamstring extending.
- Lean your chest somewhat advances while guaranteeing the two feet are confronting advances.
- Rehash on the other leg.
- Hold the side of the pool for help if necessary.
Leg extends 2 – quadriceps
These are the huge beefy muscles covering the front and sides of the thigh. You need to guarantee your these are all around heated up prior to practicing so this is what you can do.
- Utilizing your left hand for balance, place your flexed right foot into your right hand.
- Keep your knees near one another with your left knee delicate and your abs tight.
- Delicately drive your right foot into your right hand.
- Rehash on the other leg.
- Hold the side of the pool for help if necessary.
Leg extends 3 – calves
These are the muscles at the rear of the lower half of the leg. They tighten into the achilles ligament by your lower leg. You need to guarantee your calves are all around heated up prior to practicing so this is what you can do.
- Move your right foot back similarly as open to keeping your toes pointing advances and impact points in touch with the pool floor.
- Make sure to keep up with your stance, keeping your head up, your abs tight and guaranteeing your front knee doesn’t go over your front toe.
- You should feel your right calf extending.
- Rehash on the other leg.
- Spot your hands on the pool for help if necessary.