How to learn to do the splits?
There is the assertion that the splits at any age, of course, if you really try. But in practice, even in his younger years, this is not such a simple and quick task. And it's dangerous if you start training, not knowing how to do the splits. At the same time, the right to master the technique can increase the mobility of the hip joints, improve blood circulation in the pelvic organs. For example, in yoga there are several descriptions of how to learn how to do the splits for the correction of the spine, the rejuvenation of the reproductive system, eliminate certain diseases. Of course, to master this technique should be under the supervision of a mentor. But you can develop your own flexibility by using ordinary gymnastic exercises.
How to stretch the twine box?
There are several ways how to do the splits, which differ in the intensity of workouts and speed results. But as quick to learn to do the splits without supervision coach is dangerous, consider stretching methods that are available for self-fulfillment. Immediately you should pay attention to the fact that not all types of stretching a beneficial effect on health. For example, in a health exercise program never enters ballistic stretching in which the impact on the muscles and ligaments is due springy movements and jerks. In the absence of experience and skill is not recommended and passive stretching, implies working in tandem. In health purposes are most commonly used for static and isometric stretching.
Static stretching is stretching smooth muscle due to static exercises. Keep in mind that this type of stretching does not strengthen the muscles. Sami exercises are performed simply. For the longitudinal twine to pull the leg forward and lock it in such a height that it was felt pleasant, painless stretching of muscles. You can use the table, windowsill or machine. Trying to relax the muscles, it should be in this position for 20 seconds, and with the improvement of the elasticity and increase the lifting height while stretching up to one minute. Likewise, repeat the exercise, stretching her leg back. You can make a number of approaches for each leg alternately. For cross twine to perform the exercise on the same principle, alternately pulling his legs apart.
In contrast to the static, isometric exercises for stretching to increase flexibility and muscle strength. Exercises for twine and simple. The starting position for the longitudinal twine - right foot forward, left behind a pleasant stretch is felt in the muscles. After the cycle in such a position should be changed legs, stretching the left front and right back. For cross-twine legs wide apart in the hand muscles and stretching should be felt. Retaining its original position, it is necessary to strain muscles, as if trying to connect the legs. 5 seconds, the voltage should be alternated with 15-20 seconds of relaxation, performing at each position loop voltage of 5-8.
Before stretching, regardless of the selected art, make sure to devote a minimum of 30 minutes of warm-up, to warm up the muscles. For this purpose, suitable squat, kick their feet, jogging, jumping. No warm-up even the most innocuous exercise can lead to injuries of the joints, ligaments and muscles. Static and isometric stretching can be performed not only standing, but sitting and lying down, using the above principles for stretching the right muscle groups. During stretching, be sure to monitor your posture. Breathing evenly, deeply, inhaling the nose, exhale mouth. Some training is recommended to make a small pause after inhalation and after exhalation.
How to learn how to do the splits?
When muscles become elastic enough, the splits will not be difficult. To do this on a daily basis should sit in polushpagat when one leg bent and the other stretched alternately forwards, backwards and sideways. In such a situation should try to completely take in polushpagat. When you see the result, it is possible to develop and complete the splits, but to avoid injury to fall in cross or longitudinal cords should be smooth using handhold. Every day should try to get as deep as possible in the string, but not leading efforts to painful and unpleasant sensations.
In addition, the following guidelines should be considered when trying to master the twine:
- no warm-up to sit on the twine can not necessarily need to warm up your muscles before exercise;
- when trying to do the splits can not prevent the occurrence of pain, especially in the joints.
- the key to success is regular exercise. You can split a set of exercises for different muscle groups into 2-3 pieces, and every day to do one of the parts.
- if stretching is done for health purposes, it is necessary to listen to the feelings that arise during and after workouts. Exercise should be fun, and even aching muscles, especially perceptible at first, and should not cause discomfort.
- It should be noted that in some diseases, especially musculoskeletal and cardiovascular system, the exercise may be contraindicated.
Regular exercise will lead to the goal, the main thing is not to give up, but do not try to speed up the process to the detriment of their own health.