At the heart of absolutely all types of twine are special exercises. It is no secret that even sports girls can not always make splits. To achieve excellent results will help a complex of effective stretching exercises.
Rate your capabilities correctly
The body has unique amplitude limits for movement. And each person has his own. For example, one girlfriend can easily sit on the splits, and the other with great difficulty stretching the legs. All people are different, so do not worry. The main thing to remember is that you can increase your own flexibility.
For the development of the natural range of motion will need regular training, which will develop flexibility. A small tour of the anatomy: the skeletal muscles are responsible for the movement of bones and joints. Therefore, during the attempt to sit on the splits, they determine the boundaries of a possible stretch.
Squatting will help effective stretching exercises
- Lying on the side, lift the legs (alternately), in the upper position, fix the leg for 20 seconds. Repeat 20-30 times. When performing movements, it is allowed to lean on the arm bent at the elbow or to make it standing. Stand straight on the exhale to do a sliding movement of the foot back, forward and sideways.
- Sit on the floor, spread the legs with the letter "V", without bending your knees. And try to spread your legs wide. Retaining this position, alternately lean the body to one leg, then to the center and to the second leg, clasping the feet with their hands. The back should remain straight, no need to bend or slouch. Stretch as low as possible to feel how the muscles and ligaments stretch. Perform the exercise for 1 minute.
- Sitting on the floor, bring your legs together and straighten them forward, do not bend your knees. To make the slopes, pulling both hands to the toes and trying to reach them or clasp them. It is allowed to do this stretching while standing, legs put a little wider than shoulders. Perform 1 minute.
- Make one leg backward movement, the second - a wide movement forward and make a lunge (knee strictly above the heel). Thigh pull as low as possible, bringing to the floor. In this position, lower the elbows to the surface, forming a triangle on the side of the left leg. Stand 30 seconds. Then change the leg and repeat everything.
- Lying on your back, press your hips tightly to the floor. In the knee bend one leg and put it on the floor. Another - straighten and take her ankle (hand opposite), pull to the chest (do not bend the leg). Reach the leg to the position in which it will be straight, linger for 30 seconds. Then change the leg and do the same with it. Try to perform all the movements, without tearing the buttocks from the floor.
- Sit on the floor, legs spread wide apart, pull the socks towards you. Bend in the lower back: chest and belly forward. Hands forward, lean on them and gently bend down, keeping the lower back in the same position. Almost lie down on the stomach, and the shoulders expand and lead back. Stay at this point and feel how the muscles stretch. Gradually learn to grab the toes with your hands and lie on the floor with your breasts, while your shoulders do not slouch. Repeat 6 times.
Exercise Preparation
No need to try on the first day to sit on the splits. It is worth starting with minimal loads and natural amplitude. Training, repetition, time and amplitude stretching increase gradually. If you stick to this scheme, then you can sit on the splits in a couple of months.
Useful recommendations:
- Before stretching the ligaments it is good to warm up the muscles, simple, but very effective exercises are quite suitable for this: walk along the steps, sit down, run, jump with a rope (you will need to spend at least 10 minutes on such warming up);
- classes for stretching the ligaments and muscles should be done regularly (better every day), no need to “train” muscles for a long time, 30 minutes a day are enough (it is good to do morning and evening);
- if the muscles are not preheated beforehand, then the ligaments can be injured, and it will take more than one month to restore them
- if stretching classes are held in a cool room, it is better to put on leggings or leggings: to achieve a result, bundles must be kept warm;
- during the classes, do not strive to do the maximum stretching of the muscles, otherwise not only the muscle but also the joint is injured, and then the performance of the string will move away by several months;
- performing exercises, you need to breathe evenly, do not hold your breath.
Proper breathing
Beginners usually tense at the time of maximum stretching, holding their breath. Muscles, tendons too tense. And good stretching requires relaxation. If a breath hold occurred, do not rush to end the stretch, you need to stop, choosing a comfortable position. Exhale and inhale again. Exhale slowly, aligning your breathing to your usual rhythm. When breathing becomes even, remember to stretch to exhale. During exhalation, the load on the muscles, ribs and abdominal walls will decrease. This relaxation will help the whole body and ease stretching.
How to learn to sit on the transverse splits
After intensive training, you can begin to conquer the transverse splits. With this type of twine legs stretched in different directions. Subtleties: leaning forward, you need to bend over in the waist.
How to do: Straight legs apart to the side as far as possible, pull the socks on themselves. Put your hands on the floor in front of you, lean on them and lean down. Try to lie on the surface of the floor with your belly, setting your shoulders back. In the lower position, linger and feel how the muscles stretch. Try to grasp the toes and lay your breast on the floor. To control the back, it should be straight, the hips too much not to bend forward. Repeat the slope 5-6 times.
How to sit on the longitudinal splits
The purpose of the exercise: the maximum stretching of the legs on the floor (forward stretched, and left back). If you do it regularly, then you can sit on the longitudinal splits after 1 month. Tip: exercise is convenient to do on slippery surfaces or slippery socks.
How to do: stretch one leg back (knee on the floor, foot extended), the other leg - in front of you. Put your hands on both sides. Taz deploy forward. Pull the forefoot foot forward, straighten the knee. In the extreme position, linger to feel how the muscles are pulled. Approaches: move the leg forward 3-5 times, then repeat in the other direction. The legs as far apart as possible should touch the surface like this: stretched forward with the heel, stretched back with the toes. With lowering the hips even lower arms need to bend at the elbows. Continue to sag smoothly, with light, springy movements, both legs not bent at the knees. Hold for 30 seconds.
How long will it take
The effect of stretching will increase over six months. It is important not to compare their results and the achievements of a girlfriend in this field, each person is individual, one can sit on the splits after 1 month of active work, and the other will need 6 months.
At the very beginning, it is necessary to overcome the limitations imposed by the nervous system. This stretch is the norm for a group of muscles, ligaments and fascias. He passes quickly. When literally 10 cm is left before the floor surface, the process slows down, because the fabrics are already stretched to the maximum and the process of their elongation is going on. You need patience and continue to do the exercises.
How to save the result
The ability to sit on the splits will continue after the cessation of intense training, but not more than 14 days. After that, it will be harder to do the splits, and if you don’t go back to training, then after 14 days, flexibility and acquired stretching will disappear.
Regular exercises will help to maintain good stretching. It is enough to do a set of exercises twice a week. One day to make loads of intense, and the second - supporting. If you focus on flexibility exercises one hour a week, there will simply be no result.
Contraindications and precautions
Ideally, 3-4% of their time, each person should devote exercises to flexibility. They will bring the maximum benefit if you follow all the rules.
Before you start the exercise, you need to warm up (jumps, swing legs, etc.). It is important to stretch the muscles and ligaments smoothly, without haste. Each movement from the exercise should last approximately 60 seconds. Time is allowed to increase or decrease, it all depends on the stretch. Muscles relax and keep your back straight.
Avoid positions from which you can get a back injury. For example, bending forward, when the legs are straight, and you have to reach the socks with your hands, the body will be straightened correctly, with your knees bent slightly. At the same time, breathing should be kept even (inhale through the nose, exhale through the mouth).
Risk factors include even minor soreness or discomfort. Pain is a signal that continuing your workout is dangerous to your health. You have to say goodbye to the splits if there is pain in the lower back, the spine was injured, various injuries, inflammations of the hip joint, knee and ligaments (especially inguinal), as well as the prolapse of the uterus occur.
