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Proper stretching for splits: exercises and rules classes

5 min read

fitness, lifestyle
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Proper stretching for splits: exercises and rules classes

The contents

  • Use on the string stretching
  • Rules home stretch for beginners
  • Exercises for development of the twine

“Twine” is an exercise that fully illustrates the degree of elasticity of muscles and ligaments of the lower limbs. In addition to aesthetic pleasure, it brings a huge benefit to the body when properly executed. To do the splits, each person requires different time, depending on the characteristics of the organism, age and physical fitness. All of these factors must be taken into account and to stretch very carefully and gently.

Use on the string stretching

The exercise “Splits” is positively reflected in the appearance and overall health. Its main usefulness consists in the following:

  • improvement of blood circulation in tissues, organs of small pelvis and abdominal cavity;
  • stretching of the spine and prevent the development of diseases;
  • reducing the risk of diseases of the genitourinary system;
  • the formation of beautiful toned legs and buttocks;
  • the improvement in bowel function;
  • normalization of the menstrual cycle;
  • reduce the pain during menstruation.

Listed benefits can almost everyone, there is only a small list of contraindications to implementation of the home stretch for the splits:

  • diseases of the spine;
  • any problems with the joints and ligaments of the lower limbs;
  • inflammatory processes in the body, especially the abdomen;
  • pregnancy, which are allowed to perform only light-weight exercise.

If you experience any discomfort in the legs or hip joints in the course of the training be sure to seek the advice of a doctor.

Rules home stretch for beginners

Twine is an extremely useful exercise, but its wrong implementation is quite simple, you can get injury, the effects of which can haunt a person all his life. Security and a gradual increase in load in this case play a key role in support to help the following rules:

  • always hold the spine in a straight position;
  • increase the range of motion slowly and smoothly;
  • home stretching should begin with a good warm-up, which you can take a hot shower, due to which the muscles relax and become more pliable;
  • after showering it is important to do a warm up which should last for 10 to 20 minutes and include light cardio exercises;
  • part of a workout can be running, jumping, walking, dancing, working on the steppes of, leg swings, squats, rotation in the joints of the feet;
  • proper stretching should not cause pain during class, you should feel only slight tension and burning;
  • training is recommended every day, or better twice a day.
  • it is worth remembering that each missed class pushes your progress and virtually eliminates your previous achievements.

Exercises for development of the twine

The following exercises to improve flexibility of the muscles and ligaments of the lower limbs it is possible to perform at home, gently and gradually approaching the development of splits:

  • Stand up straight with your feet parallel to each other at a distance of approximately one meter. Taking a stable stance, put your hands in the area of the sacrum and slowly start to bend back, pointing the top floor, and ribs up. Try hard not to pinch his neck and forward shoulders and shoulder blades down. Stay in the pose you for maximum deflection within half a minute. Thus there is stretching front of thighs and front of the muscles of the body.
  • Stand up straight, with your feet at a distance of one metre apart, feet should be parallel. Raise your hands vertically and interlock them to the castle. Leaving the pelvis is stationary, lean forward so that eventually the body taken parallel to the floor position. Stay in this position for about 30 seconds.
  • Take the initial position of the previous exercise, but this time take a deep tilt, as close as possible holding the housing hands to the feet. Ultimately, you should take the posture with straight legs, bent at the elbows hands, expanded back pelvis and standing on the floor with his head. To be in this position, you need at least one minute.
  • The following exercise is a sophisticated version of the previous one. It is in the deeper slope, when all the previous conditions is impossible to put your elbows on the floor, placing them between the feet.
  • Stand straight with the feet wide, expanding outward socks. Do squats and simultaneously tilt the body forward to the horizontal level. When performing exercises the hips should take a position parallel to the floor, and hands rush forward.
  • Stand straight with feet wide, with the toes turning to the side, arms lift up. Perform a squat so that your knees went clearly out to the sides, thighs parallel to the floor took the position, the palms are sought up, and shoulders down. Stay in this position at least for half a minute.
  • Stand up straight, placing the feet parallel to each other. Bend over and place hands on ankle or foot, then squat on one leg, straight the second. Returning to the starting position, do the same for the other foot.
  • Standing straight, try as much as possible widely to spread his legs, to stop putting hands in front of him. Perform a pushup, lowering your chest to the floor and shifting body weight on your hands, then unbend your elbows, and carry the weight on the foot. Perform 10 repetitions of this exercise. With good flexibility of the muscles and joints to try in the final phase of shaking movement to bring the feet to the floor. During the pushup you can rest on the floor not the palms and forearms, as well as bring your stomach to the floor.
  • All the exercises during the exercise should be done smoothly and carefully, watching closely their feelings. Slight tension and burning in the muscles are normal, but if you experience pain you should immediately reduce the load or stop the exercise.

    Subject to all rules and conditions home stretching give good results in the form of improved health, increase energy levels and forming beautiful shapes of legs.

    Uses photographs Shutterstock

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