Estiramiento de mariposa

Un estiramiento estático para la parte interna de los muslos, las caderas y la ingle.

 
00:00 /

View video on YouTube

Instructions:

  1. While sitting on the ground, bring the soles of the shoes together, allowing the knees to point out to each side.
  2. Grasping the ankles, draw both heels in as close to the body as is comfortable.
  3. Lean forward slightly and hold the position.
  4. For an even deeper stretch, press the thighs down with the elbows to bring the knees closer to the ground.

Performance Points:

  • Relax the shoulders and tighten the abs to keep the back straight.
  • Bring the heels as close to the body as comfortably able.
  • Lean forward slightly.
  • The stretch should be felt through the inner thighs, hips, and groin.
  • Don't bounce or overstretch; stop if the knees begin to hurt.

Training Specifics:

Duration / Reps: 30 seconds

When: During the post-workout, cool-down routine

Benefits:

  • Increases flexibility in the inner thighs, hips, and groin

More Strength Videos

Crunches

A strength training exercise for the abdominal muscles.

Cobra & Child's Pose

Complementary static stretches for the abdominal muscles, lower back muscles, shoulders, and hip joints.

Arms Over Head

A static stretch for the triceps muscles, side abdominals, and latissimus dorsi, or lats.

Arm Stretches

Two static stretches for the posterior deltoid muscles, triceps muscles, shoulder muscles, and latissimus dorsi, or lats.

Arm Scissors

A dynamic stretch for the pectoral muscles, upper back muscles, shoulder muscles, and upper arm muscles

Arm Intervals

A strength training exercise that increases the strength and endurance of muscles in the chest, arms, shoulders, and core.

Ankle Stretches

Three dynamic stretches for the calf muscles, shin muscles, and ankle tendons.

Lunges

A strength training exercise for the quads, hamstrings, and glutes.

Push Ups

A strength training exercise for the pectoral muscles, core muscles, anterior deltoids, posterior deltoids, and triceps.

Squats

A strength training exercise for the quads, glutes, hamstrings, and core.

Squats

A strength training exercise for the quads, glutes, hamstrings, and core.

Just Added to Your Cart

2017 United Airlines NYC Half

Go To My Cart

Tiempo de espera agotado

Your session has timed out due to inactivity.

Powered By OneLink