Question

Составить комплекс из 6-8 упражнений на развитие гибкости.

Answer 1

Ответ: 1 упражнение наклоны (в право, в лево, вперёд и назад)

2 упражнение грудной клеткой (в право, в лево, вперёд и назад)

3 упражнение складочка (сесть на пол соединить ноги и тянуться к носкам так чтобы не сгибались коленки)

4 корзинка (лечь животом на пол поднять руки и ноги. Руками схватить ноги и пошатываться)

5 жабка (лечь животом на пол поднять корпус и зафиксировав руками положение доставать ногами до лба)

6 замочек ( ноги ставим на ширине плеч, руки за спиной складываем в замочек. Далее в перёд тянем руки как можно ниже и корпусом тянемся в перёд)

Объяснение:

Answer 2

Developing Flexibility: A Complex of 6-8 Exercises

Flexibility is an important aspect of physical fitness that allows for a greater range of motion and can help prevent injuries. Below is a complex of 6-8 exercises that can help develop flexibility:

1. Neck Rolls: Gently roll your neck in a circular motion, first clockwise and then counterclockwise. This exercise helps to improve flexibility in the neck and upper back.

2. Shoulder Stretch: Stand tall and reach one arm across your chest, using the opposite hand to gently pull the arm closer to your body. Hold the stretch for 15-30 seconds and then switch sides. This exercise targets the shoulders and upper back.

3. Forward Fold: Stand with your feet hip-width apart and slowly bend forward from the hips, reaching towards your toes. Allow your upper body to hang loose and relax. Hold the stretch for 15-30 seconds. This exercise stretches the hamstrings and lower back.

4. Butterfly Stretch: Sit on the floor with the soles of your feet together and your knees bent out to the sides. Gently press your knees towards the floor using your hands. Hold the stretch for 15-30 seconds. This exercise targets the inner thighs and hips.

5. Standing Quad Stretch: Stand tall and grab one ankle with your hand, pulling your heel towards your glutes. Hold the stretch for 15-30 seconds and then switch sides. This exercise stretches the quadriceps muscles in the front of the thigh.

6. Seated Forward Bend: Sit on the floor with your legs extended in front of you. Slowly bend forward from the hips, reaching towards your toes. Hold the stretch for 15-30 seconds. This exercise stretches the hamstrings and lower back.

7. Cobra Stretch: Lie face down on the floor and place your hands under your shoulders. Push up with your hands, lifting your chest off the floor while keeping your hips on the ground. Hold the stretch for 15-30 seconds. This exercise stretches the chest and abdominal muscles.

8. Standing Calf Stretch: Stand facing a wall and place your hands on the wall for support. Step one foot back and press the heel into the ground, keeping the leg straight. Hold the stretch for 15-30 seconds and then switch sides. This exercise targets the calf muscles.

Remember to warm up before performing these exercises and to listen to your body. Start with gentle stretches and gradually increase the intensity as your flexibility improves. It's also important to breathe deeply and relax into each stretch.

Please note that it's always a good idea to consult with a healthcare professional or a certified fitness trainer before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries.

I hope you find these exercises helpful for developing flexibility! Let me know if you have any further questions.