Twine is an acrobatic element. It is the longitudinal, transverse and provinol. To do the splits you must have the desire and regular training. But how quickly You can achieve your goal depends on You. In this article we will discuss how to do the splits in a very short period of time and take a look at the most effective set of stretching exercises.
1 Basic rules for beginners
2 exercises for splits
2.2 Lunge forward
2.3 Classical stretch
2.4 Fitness stretching
2.5 Stretching at the wall
3 exercises for side splits
3.1 Deep plie
3.2 attack in the direction of
3.4 Reverse stretching
4 Combinations of stretch marks
4.1 the Sun
4.2 Stretching on the floor
4.3 Classic combination
5 How to stretch for splits provinos?
Basic rules for beginners
Great warm up! Before you begin stretching, be sure to make cardio load, that is, intensively run and jump for at least 10 minutes so that You sweat.
Relax! As strange as it may sound, but stretching takes place in a moment of relaxation. When You experience muscle pain, not in any case it is not necessary to strain and compress the muscles, on the contrary relax. It should be noted that severe pain can not be tolerated, otherwise you can tear the muscles and ligaments. The pain should be enjoyable or at least tolerable.
Exercise regularly! The power of consistency. The optimal number of training sessions 5 times a week (to achieve a quick result). Time one workout and 30 minutes (including 10 minutes heating and 20 minutes of stretching). At Your request you can increase the time of stretching by feel, but it did not decrease.
The complex of exercises for splits
To go on splits you need to stretch the hamstring. To do this, follow 5 lead exercises presented below. It is worth noting that even after the whole complex stretching, you need the splits slowly and smoothly without sudden jerks.
Spring is the most effective exercise for twine. It performs 2 steps – the great heats hamstring and resulting in muscle tension.
Put the handle on the floor for support, make a lunge back with your left foot and place it on the ball of the foot. The main weight on the right leg and angle the knee of the right leg should be straight (90 degrees).
The 1 — pull the rear leg, to the 2 – profinite down, slightly softened knee. Repeat these 2 points for 30 seconds at a fast pace on each count, like a spring.
Adjust right foot to the left and Proprinter another 30 seconds.
Put your right leg forward and left leg back at the knee. The angle under the knee of the right leg should be slightly greater than 90 degrees.
Put your hands on the lower back.
Profinite and lightly press on the muscle between his legs.
Linger in the statistical position for 30 seconds.
Adjust right foot to the left, then stretch for another half a minute.
Grasp hands for support (it may be a machine, pole, windowsill, chair…)
Expand the knees, and put his right foot back on a sock.
Slowly bend your left knee and your right toes glide across the floor backwards.
Hold down for 20 seconds, then repeat stretch classic ballerinas with the other foot.
Lie on your back
Pull your right knee with your hands to your chest and hold 20 seconds.
Straighten the leg and pull towards the head for 30 seconds.
Similarly repeat the complex with the other leg.
Stretching at the wall
Stand next to a wall, lean your hands on the floor.
Put your left foot on the wall and try to snuggle closer to her, forming the twine.
Hold this position for 20 seconds, then change leg.
The complex of exercises for side splits
To do side splits you need a good stretch inner thigh muscles. To do this 4 set of exercises is presented below. It is worth noting that the newcomer should sit in side splits turning the knees up. If they are located right and the newcomer will be hard the splits, then will the pressure on the knees that can cause injury.
Place your feet wider than shoulders, turning socks and knees to the side.
Start slowly squat, keeping the balance.
Hold this position a moment, then carefully get off the ground.
Lunge to the side
Make a lunge to the side with his right foot and left leg maximum stretch and reach to the floor. It should be noted that socks should be expanded in different directions.
Lean left hand on the floor and tilt your body towards the straight leg, bringing your right hand up (in third position).
Hold this position for 20 seconds.
In a similar way make a lunge to the side with the other foot.
Sit on the floor, put your feet together and open knees.
Hold this position for 10 seconds.
Press lightly with your hands, knees to the floor. If You knees are on the floor no problem, we can take the weighting agent You trust.
Lie on your stomach, open your knees to the side and connect the socks, making a reverse butterfly.
Hold this position for 15 seconds.
Expand socks in different directions and stretch for 20 seconds.
Straighten one leg and hold for 30 seconds.
Do side splits, put the case forward and will sit 60 seconds.
Combination of stretch marks
Combination – a combination of two or more elements. That stretching took place more interesting for You we chose the best. Do not repeat the same even effective exercises. Always try something new, tell stories, change the sequence and invent something of their own exclusive.
Sit down, placing smooth legs in front of him.
Open them as wide as possible.
Go through the cross and twine gather the legs together as shown in the photo of the user.
Stretching on the floor
Lean on your left side and elbow, bend your left leg and take right leg behind the heel.
Pull the leg and arm up.
Straighten the left leg and arm.
Take the leg opposite arm over the head.
Lay the case on its belly.
Go into the splits and bend your back leg at the knee.
The classic combination
Become side to support (the press, the pylon…)
Put the heel in your right hand and deploy a knee to the side. The knee of the supporting leg bent.
Pull the leg and arm up in front of him.
Take the arm and leg to the side, at the same time straight knee of the supporting leg.
Lean to the left.
Bring your right knee back.
Tilt the case and pull the leg.
How to stretch for splits provinos?
If You sat on the string – congratulations! But if You do not feel pain and discomfort sitting on a regular twine, then I advise you not to stop there. Try to go in the negative – that is, to sit on provinol twine. To do this, take the platform for example: a step or couch (if at home).
Execution: place your right foot on platform, sit in splits and relax under the pressure of its own weight. Then expand on the cross, and then turn to my left foot to pull and the front muscles of the right leg. In the future, you can use the 2 step and raise the height of the platform. Very effective will be a stretch, if you ask a knowledgeable friend to pull You. I wish you success!