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How to do the splits: exercises on development of flexibility and plasticity

5 min read


fitness, lifestyle

How to do the splits: exercises on development of flexibility and plasticity

The contents

  • The importance of conducting warm-up before a fitness workout for the splits
  • The complex of exercises in the longitudinal and transverse twine
  • Tips for organizing fitness activities for the beautiful twine

Many people believe that the splits are only those who are endowed with high flexibility and plasticity. But in fact they are only partly right. Birth data only affect how quickly people will be able to do the splits and not on the possibility of mastering this exercise. Provided regular training people, flexible by nature, will succeed faster than those who are not lucky with such quality, but those and other splits to make.

The importance of conducting warm-up before a fitness workout for the splits

As you know, all fitness classes should start with a warm up that increases blood circulation and slightly raises the body temperature. Thus the load warm-up prepares the body for the main activity. It is particularly important to carry out a quality warm-up before fitness training the splits, as well warmed up muscle and connective tissue become more elastic. Therefore, the effectiveness of stretching is increased and the risk of injury is reduced significantly.

Warming up before you start working on stretching the splits, you can do the following:

  • Jogging or on the spot for 5-7 minutes;
  • to jump on the spot and make 50-100 jumps out of low squat;
  • to perform the exercise “Mahi lower limbs” up to 100 times in each direction;
  • sit down a few times and do 20-30 lunges on each leg.

The total duration of warm-up before stretching for splits must not be less than 20 minutes. If the amount of stress to beginners is difficult, exercises can be done with a brief pause to restore the breath rhythm and small muscle relaxation.

After a workout you need to conduct a small test to determine initial level of flexibility. To do this, follow this simple exercise:

  • Sit on the floor and as widely as possible to place the lower limbs. The distance between the feet is the first point of reference to determine the degree of stretching.
  • Tilt your body forward and try to put your forearms and elbows on the floor. If it failed, then I will be more active during fitness activities.
  • Next, you should pull straight the upper limb forward and bring the chest as close to the floor. Ideally, the whole chest must touch the floor. The majority of beginners will hardly put a body on the floor, but that should be the goal during each fitness workout.
  • Making a test after each warm-up, you can determine how well it was warmed up muscle and connective tissue and worked the joints. Moreover, it is possible to observe progress in the gym for the twine and a General increase in flexibility.

    The complex of exercises in the longitudinal and transverse twine

    Twine is longitudinal and transverse. The first involves the breeding of the lower limbs to the sides, and the second forward and backward. It is believed that transverse the longitudinal splits is more complicated, because person to run it you need to have a good stretch and a high degree of development of the range of motion in the joints. Beginners should begin development of the longitudinal splits, by such exercises:

  • Up at the tower, which reaches a height of waist, stretches out his legs. To put a straight lower extremity, to guide the toe of the foot towards the body and lean forward with a straight back to the leg. Hands need to stretch to the foot, pressing the breast to the thigh and knee. Feeling of maximum stretching of the muscles, to stay in the pose for a few seconds, continuing to breathe. Smoothly lifting from the slope, lower the leg and repeat the exercise, stretching the other muscles of the lower limb. It is recommended to perform 3 sets on each leg.
  • Sit on the floor, to stretch his lower limbs, connecting them together. Breathing in, holding your stomach in and rounding the back, bend forward and hold the feet. Leaning as low as possible, pause 2-5 seconds. In this exercise, you can’t bend your knees in order not to reduce its effectiveness.
  • Sitting on the floor, pull the heel to the pelvis and press the soles to each other. Tilt your body forward, trying not to round the back. Feeling the tension in the muscles located in the groin, to pause.
  • Without changing the starting position, extend one lower limb forward, and leave the other bent. The foot of the bent leg should be touching the inner thigh of the straight leg. Then in exercise you need to do a few deep bends, bringing the chest first straight and then bent leg. Back when this rounding is impossible.
  • To sit on side splits, fitness training must enable the following motion stretching:

  • Stand near a support and holding her greatly to place the lower limbs. From a peak of breeding, to make a pause, during which exactly need to breathe.
  • Sit on the floor to guide the legs, stretch hands to the floor at a sufficient distance from the body and lightly file the pelvis forward, seeking the inner surface of the thighs touch the floor.
  • Sit on the floor so that the buttocks were at the shins. Then, dilute his knees in hand and sit on the floor. The inner surface of the thighs and shins should touch the floor. By taking exercise the “frog pose”, then send the pelvis forward, stretching the muscles in the groin.
  • Tips for organizing fitness activities for the beautiful twine

    In order to do the splits and not get injured when performing fitness workouts, consider the following useful tips:

    • all the movements you need to perform smoothly, avoiding jerks;
    • stretch should be up to the emergence of a slight sense of discomfort, but not to acute pain. A sharp pain indicates pretraumatic condition of muscles and ligaments or that injury has already occurred;
    • fitness classes should be carried out regularly – 3-5 times a week;
    • if you experience post-workout pain is necessary to take measures to increase the blood flow to the place of its localization. For example, you can have a massage, take a warm bath or do light cardio.

    Uses photographs Shutterstock

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