Exercise toad. How is the “Frog” articulation exercise useful and how to perform it correctly? Techniques for performing different options

3. Frog exercise for stretching legs

This movement is widely used in gymnastics. The benefits of a good leg stretch aren't just your graceful gait. This gymnastic movement improves mobility hip joints, increases blood circulation in the abdominal cavity and pelvis, as a result - reducing the risk of many diseases. The frog exercise for the buttocks and legs is aimed at stretching the muscles inner surface hips. This movement helps.

Execution sequence:

1. Starting position - on all fours, spread your knees to the sides, shin and thigh at right angles to each other.
2. Smoothly lower your forearms to the floor, arching your back as much as possible. It is better if a training partner helps you keep your feet on the floor in the correct position. Stay 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 tissue hips and groin, increase the flow of oxygen to them. You can do more if you feel you can.
Option for beginners, without back arching. Lie on your back, open your legs as much as possible, bringing your soles together. In the groin area there is no pain, but a feeling of stretching and warmth.
Important! Don't overdo it: be flexible and physical training your body. Inappropriate jerking will not do any good, but will only lead to unwanted injuries and throw you off your training schedule.

The “Frog” exercise is a type of crunch that is done while lying on the floor or on a training bench. It is often included in fitness complexes to strengthen and dry the abdominal muscles and lightly stretch the inner thighs.

There are several ways to perform the “Frog”: classic lying on your back, classic and their variations.

Classic "Frog" on the back

The classic “Frog” exercise for the abs is performed while lying on your back.

1. Bend your knees and bring your feet together. In this position, allow your knees to drop down, but do not strain them. This is the starting position.
2. Raise your upper body as much as possible and tighten your abs. Please pay attention to several important nuances:
   • The lower back is pressed tightly to the floor. This is facilitated by the position of the legs. Knees are relaxed.
   • The neck is not tense.
   • Don't pull your chin forward. Body movement occurs only due to contraction of the abdominal muscles.
3. At the highest point, hold for two counts.
4. When going down, do not relax your abdominal muscles. They should be constantly tense during the exercise. At the lowest point, the shoulders just touch the floor.

The hands can be in any position that provides balance and precise technique for performing the “Frog”: behind the head with elbows out, behind the head with elbows forward (photo 1) or crossed on the chest.

Repeat 15-20 times.

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

Complicated version

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

1. Sitting on the floor, stretch your legs forward.
2. Spread your arms out to the sides.
3. With your knees slightly bent, lift your feet 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. Bring your knees close to your chest and wrap your arms around your legs over your shins.
5. Squeeze your abdominal muscles as much as possible and hold in this position for two counts.
6. Return to the starting position.

To make the exercise more difficult, keep your legs spread apart in the starting position.

If your abdominal muscles are weak, stretch your arms back and place them on the floor. Keep them in this position for the entire set. This will relieve tension from the lower back (which tends to get very tight when the abdominal muscles are unable to cope with the load).

Repeat 10-15 times.

Classic "Frog" on the stomach

Less well known is the “Frog” exercise on the stomach. Many people know how to do this option, but under a different name - “Basket”. Yogis know it as Dhanurasana, or bow pose. With its help, they stretch the abdominal muscles, strengthen the back, increase the flexibility of the spine and tighten the buttocks.

1. Starting position - lying on your stomach. Straight legs extended. The arms lie along the body.
2. Bend your knees and lift them as high as possible.
3. With your hands, try to reach your ankles and grab them. If it doesn’t work, then simply raise your arms extended back as far as possible.
4. Tighten up gluteal muscles and hold this position for two counts. (Photo 3).
5. When going down, do not relax your abs. Keep him constantly on edge.

Repeat 5-10 times.

Exercise "Frog" on the stomach - a lightweight version

The previous exercise may be difficult for beginners. Then you can do a lighter version of the “Frog” on the stomach to strengthen the muscles of the whole body. In yoga it is called Naukasana (boat pose) and is considered good method rejuvenation of the body and improvement of 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 arms extended forward as far as possible. Tighten your whole body.
3. Stay in this position for a two count. (Photo 4).
4. Lower your arms and legs to the floor, but do not relax your stomach.

Repeat 10-15 times.

This type of “Frog” is also done to compensate for tension in the abdominal muscles.

The indicated number of repetitions is the minimum for each option. In order for any Frog exercise to be effective, the number of times must be increased by 5 every two weeks.

AN EXERCISE THAT WILL GIVE YOU A NEW BODY!

How to do the “Frog” exercise correctly

Exercise "Frog" familiar to us from childhood. Remember, in kindergarten, among other outdoor games, we moved forward in a line, jumping up from a sitting position and helping ourselves to push off the floor with our hands and feet at the same time?

The classic “Frog” is a more serious element of physical activity than a play option for kids, but it is also quite suitable for children.

How to do it, what are its benefits for our body if performed regularly, and what types of exercise exist? Find out everything right now.

What muscles are involved?

First of all, the muscles of the anterior abdominal wall, pelvis, oblique abdominal muscles, gluteal and all the muscles that support the corset of the torso, back, starting from the lumbar region to the latissimus muscle. Also The muscles of the arms actively work - from the shoulder to the hand.

5 useful properties of the classic version

1. Strengthening the abdominal muscles.

The key to successful execution of the exercise is the work of the muscular corset of the torso with a predominant load on the abs.

2. Strengthening the muscles of the arms and back, increasing the elasticity of the hips and buttocks.

The arms play the role of a support, on which, when lifting the legs, the entire weight of the lifted body falls, so over time, their strength and ability to withstand loads begins to grow. The muscles of the back, hips and buttocks tense every time the legs leave the ground, and also take on the load from the weight of their own body, strengthening from activity to activity.

3. Improved coordination.

Often, beginners, behind the apparent simplicity of the exercise, do not see the threat of losing coordination and overestimate their strength. When balancing on weak arms, you may lose your balance, sway too much forward or backward, and hit the floor with your face or tailbone. With each lesson, the functioning of the vestibular apparatus improves, concentration increases, and you become more and more in control of your own body.

4. Suitable for children.

During training for children it is used as an element of acrobatics. When lifting the body, the muscles take on the load, but the joints and spine, on the contrary, are unloaded. Therefore, the exercise is extremely useful for children suffering from spinal curvature, scoliosis, etc.

5. Promotes weight loss and is indicated for all categories of exercisers.

The basis of the exercise is a static load, its goal is to burn fat, i.e., calories, even at a low heart rate. In addition, the load on the abdominal and pelvic muscles stimulates the work of the intestines and endocrine glands. This leads to a more active metabolism, and as a result, to losing weight in the most natural and beneficial way. Suitable for people of different ages and fitness levels.

4 movement options

A movement with this name exists in a variety of areas of fitness, sports and even dance., differing in execution technique and emphasis on different muscle groups. We offer an introduction to some of them.

During the first training sessions, in order to avoid injuries, it is necessary to perform the exercise on a shock-absorbing surface., place a pillow or soft rug.

1. The starting position is to squat down, resting on the palms of your hands and toes (this is exactly how a frog sits: hands with fingers apart on the inside, legs bent at the knees on the outside). Bend your arms slightly at the elbows, this will make the load on them “softer”. The bent knees of the legs should be at the level of the elbows and slightly pressed against them. Look forward, the whole body, from head to tailbone, forms a diagonal. Take a breath.

2. As you exhale, lift your legs off the floor and bring your soles together, as if forming a diamond with your legs. Lean on your arms slightly bent at the elbows. Your body should form a horizontal line. Hold the raised body for a few seconds.

3. As you inhale, gently return to the starting position.

The described cycle is one repetition. 10-20 repetitions make up 1 approach. If you do 3 sets of 10-20 repetitions daily, then within 5-6 weeks the result of working on yourself will become obvious and will please you. You can carry out the exercise until you hold the position in the lift from several seconds to several minutes. This movement is great.

Important!

Avoid putting too much pressure on your arms at first and don't open your legs too wide when lifting, as you risk straining the muscles in your arms and legs. For the first training, simply pressing your knees to your chest while lifting your legs off the floor is also suitable.

This variety of crunch from the Bruce Lee Complex is often found in fitness programs for women. who do not exercise for the sake of building up muscle mass, A want to get out of the training process flat stomach . Its goal is to strengthen and dry the abdominal muscles, and at the same time provide a slight stretch.

The frog exercise for the press is performed as follows:

1. Starting position – lying on your back, legs bent at the knees. Open your legs like a book, while bringing your feet together - a diamond is formed, while your knees drop down, but freely - do not try to press them to the floor. Hands - behind the head or crossed on the chest.

2. By tensing your abdominal muscles, lift your upper body, hold for 2 counts at the top point, and hold for 2 counts at the lowest point - your shoulders just barely touch the floor for a moment before lifting again. The abdominal muscles are constantly tense, but the knees and neck are as relaxed as possible.

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

Peculiarity! If your abdominal muscles are weak, while performing the complex, rest your outstretched arms on the floor from behind. This will relieve tension from the lower back, because... if the abdominal muscles cannot cope with the load, it is the lower back that takes on the entire burden, and as a result, it is greatly overstrained.

This movement is widely used in gymnastics. The benefits of a good leg stretch aren't just your graceful gait. This gymnastic movement improves the mobility of the hip joints, increases blood circulation in the abdominal cavity and pelvis, and as a result reduces the risk of many diseases. The frog exercise for the buttocks and legs is aimed at stretching the muscles of the inner thigh. This movement helps.

Execution sequence:

1. Starting position - on all fours, spread your knees to the sides, shin and thigh at right angles to each other.

2. Smoothly lower your forearms to the floor, arching your back as much as possible. It is better if a training partner helps you keep your feet on the floor in the correct position. Stay 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 thighs and groin, increasing the flow of oxygen to them. You can do more if you feel you can.

Option for beginners, without back arching. Lie on your back, open your legs as much as possible, bringing your soles together. In the groin area there is no pain, but a feeling of stretching and warmth.

Important! Don't overdo it: consider your body's flexibility and fitness. Inappropriate jerking will not do any good, but will only lead to unwanted injuries and throw you off your training schedule.

Regularly performing this exercise develops flexibility, stretches, strengthens the hips and buttocks, has a tonic effect on the whole body and a balancing effect on the hormonal system.

1. Starting position – lie on your stomach, bend your lower back. We clasp our toes with our hands, taking a boat position.

2. As you exhale, slowly and very carefully press your hands on your feet, trying to reach your heels to the pelvis. If stretching allows, we continue to press until the heels touch the floor. Don't lift your hips off the floor. While inhaling, return to the starting position. published

P.S. And remember, just by changing your consciousness, we are changing the world together! © econet

" Right

The “Frog” exercise has been familiar to us since childhood. Remember, in kindergarten, among other outdoor games, we moved forward in a line, jumping up from a sitting position and helping ourselves to push off the floor with our hands and feet at the same time?

The classic “Frog” is a more serious element of physical activity than a play option for kids, but it is also quite suitable for children.

How to do it, what are its benefits for our body if performed regularly, and what types of exercise exist? Find out everything right now.

What muscles are involved?

First of all, the muscles of the anterior abdominal wall, pelvis, oblique abdominal muscles, gluteal and all the muscles that support the corset of the torso, back, starting from the lumbar region to the latissimus muscle. Also The muscles of the arms actively work - from the shoulder to the hand.

5 useful properties of the classic version

1. Strengthening the abdominal muscles.

The key to successful execution of the exercise is the work of the muscular corset of the torso with a predominant load on the abs.

2. Strengthening the muscles of the arms and back, increasing the elasticity of the hips and buttocks.

The arms play the role of a support, on which, when lifting the legs, the entire weight of the body raised up falls, so over time, their strength and ability to withstand loads begins to grow. The muscles of the back, hips and buttocks tense every time the legs leave the ground, and also take on the load from the weight of their own body, strengthening from activity to activity.

3. Improved coordination.

Often, behind the apparent simplicity of the exercise, beginners do not see the threat of losing coordination and overestimate their strength. When balancing on weak arms, you may lose your balance, sway too much forward or backward, and hit the floor with your face or tailbone. With each lesson, the functioning of the vestibular apparatus improves, concentration increases, and you become more and more in control of your own body.

4. Suitable for children.

In children's training, it is used as an element of acrobatics. When lifting the body, the muscles take on the load, but the joints and spine, on the contrary, are unloaded. Therefore, the exercise is extremely useful for children suffering from spinal curvature, scoliosis, etc.

5. Promotes weight loss and is indicated for all categories of exercisers.

The basis of the exercise is a static load, its goal is to burn fat, i.e., calories, even at a low heart rate. In addition, the load on the abdominal and pelvic muscles stimulates the work of the intestines and endocrine glands. This leads to a more active metabolism, and as a result, to losing weight in the most natural and beneficial way. Suitable for people of different ages and fitness levels.

4 movement options

A movement with this name exists in a variety of areas of fitness, sports and even dance., differing in execution technique and emphasis on different muscle groups. We offer an introduction to some of them.

During the first training sessions, in order to avoid injuries, it is necessary to perform the exercise on a shock-absorbing surface., place a pillow or soft rug.

1. The starting position is to squat down, resting on the palms of your hands and toes (this is exactly how a frog sits: hands with fingers apart on the inside, legs bent at the knees on the outside). Bend your arms slightly at the elbows, this will make the load on them “softer”. The bent knees of the legs should be at the level of the elbows and slightly pressed against them. Look forward, the whole body, from head to tailbone, forms a diagonal. Take a breath.

2. As you exhale, lift your legs off the floor and bring your soles together, as if forming a diamond with your legs. Lean on your arms slightly bent at the elbows. Your body should form a horizontal line. Hold the raised body for a few seconds.

3. As you inhale, gently return to the starting position.

The described cycle is one repetition. 10-20 repetitions make up 1 approach. If you do 3 sets of 10-20 repetitions daily, then within 5-6 weeks the result of working on yourself will become obvious and will please you. You can carry out the exercise until you hold the position in the lift from several seconds to several minutes. This movement is great.

Important!

Avoid putting too much pressure on your arms at first and don't open your legs too wide when lifting, as you risk straining the muscles in your arms and legs. For the first training, simply pressing your knees to your chest while lifting your legs off the floor is also suitable.

This variety of crunch from the Bruce Lee Complex is often found in fitness programs for women. who exercise not for the sake of building muscle mass, but want to achieve a flat stomach from the process of training. Its goal is to strengthen and dry the abdominal muscles, and at the same time provide a slight stretch.

The frog exercise for the press is performed as follows:

1. Starting position – lying on your back, legs bent at the knees. Open your legs like a book, while bringing your feet together - a diamond is formed, while your knees drop down, but freely - do not try to press them to the floor. Hands - behind the head or crossed on the chest.

2. By tensing your abdominal muscles, lift your upper body, hold for 2 counts at the top point, and hold for 2 counts at the lowest point - your shoulders just barely touch the floor for a moment before lifting again. The abdominal muscles are constantly tense, but the knees and neck are as relaxed as possible.

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

Peculiarity! If your abdominal muscles are weak, while performing the complex, rest your outstretched arms on the floor from behind. This will relieve tension from the lower back, because... if the abdominal muscles cannot cope with the load, it is the lower back that takes on the entire burden, and as a result, it is greatly overstrained.

This movement is widely used in gymnastics. The benefits of a good leg stretch aren't just your graceful gait. This gymnastic movement improves the mobility of the hip joints, increases blood circulation in the abdominal cavity and pelvis, and as a result reduces the risk of many diseases. The frog exercise for the buttocks and legs is aimed at stretching the muscles of the inner thigh. This movement helps.

Execution sequence:

1. Starting position - on all fours, spread your knees to the sides, shin and thigh at right angles to each other.

2. Smoothly lower your forearms to the floor, arching your back as much as possible. It is better if a training partner helps you keep your feet on the floor in the correct position. Stay 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 thighs and groin, increasing the flow of oxygen to them. You can do more if you feel you can.

Option for beginners, without back arching. Lie on your back, open your legs as much as possible, bringing your soles together. In the groin area there is no pain, but a feeling of stretching and warmth.

Important! Don't overdo it: consider your body's flexibility and fitness. Inappropriate jerking will not do any good, but will only lead to unwanted injuries and throw you off your training schedule.

Regularly performing this exercise develops flexibility, stretches, strengthens the hips and buttocks, has a tonic effect on the whole body and a balancing effect on the hormonal system.

1. Starting position – lie on your stomach, bend your lower back. We clasp our toes with our hands, taking a boat position.

2. As you exhale, slowly and very carefully press your hands on your feet, trying to reach your heels to the pelvis. If stretching allows, we continue to press until the heels touch the floor. Don't lift your hips off the floor. While inhaling, return to the starting position.