rozciągnie CAŁEGO CIAŁA w 30 min - TRENING POWIĘZIOWY

Introduction

This tutorial is designed to guide you through a comprehensive 30-minute full-body stretching routine based on the techniques presented by Marek Purczyński in his video on connective tissue training. This routine aims to improve flexibility, enhance mobility, and promote overall wellness. Whether you're an athlete, a fitness enthusiast, or someone looking to relieve tension, these steps will help you achieve a more relaxed and flexible body.

Step 1: Prepare Your Space

• Find a quiet, comfortable area where you can stretch without interruptions.
• Use a yoga mat or soft surface to provide cushioning for your body.
• Gather any props you might need, such as a foam roller or resistance bands.

Step 2: Warm Up

• Start with a gentle warm-up to increase blood flow to your muscles.
• Perform light aerobic movements for 5-10 minutes, such as:
  • Marching in place
  • Arm circles
  • Neck rolls

Step 3: Full-Body Stretch Routine

Neck and Shoulders

• Neck Stretch: Tilt your head to one side, holding for 15-30 seconds. Repeat on the other side.
• Shoulder Rolls: Roll your shoulders forward and backward for 30 seconds each.

Upper Body

• Chest Opener: Clasp your hands behind your back and gently pull your shoulders back. Hold for 20-30 seconds.
• Side Stretch: Reach one arm overhead and lean to the opposite side. Hold for 15-30 seconds on each side.

Core

• Torso Twist: Sit with your legs crossed, place one hand on your knee, and twist your torso gently. Hold for 15-30 seconds on each side.

Lower Body

• Hamstring Stretch: Sit with one leg extended and reach towards your toes. Hold for 15-30 seconds on each leg.
• Quadriceps Stretch: Stand and pull one foot towards your glutes, keeping your knees together. Hold for 15-30 seconds on each leg.

Full Body

• Forward Fold: Stand with feet hip-width apart and bend forward, reaching for your toes. Hold for 30 seconds.
• Child’s Pose: Kneel on the floor, sit back on your heels, and stretch your arms forward. Hold for 30-60 seconds.

Step 4: Deep Breathing

• After completing the stretches, lie down in a comfortable position.
• Practice deep breathing for 2-3 minutes, inhaling deeply through your nose and exhaling through your mouth. This helps relax your body and mind.

Conclusion

Incorporating this 30-minute full-body stretching routine into your daily or weekly schedule can significantly enhance your flexibility and overall physical health. Remember to listen to your body and only stretch to a comfortable limit. For those interested in further exploring connective tissue therapy, consider following Marek Purczyński's courses for more in-depth techniques and practices.