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Stretching for the splits: exercises and workouts features
- Especially the performance of stretching exercises
- The complex of exercises for warming up
- Preparatory exercises for stretching the splits
Exercises for increasing the elasticity of muscles and ligaments, are considered beneficial for human health. They make the body more flexible and improve the mobility of joints, increasing their range of motion. The most common goal of all beginners is to learn to stretch into the splits the first transverse and then longitudinal views. This can be achieved by performing specific gymnastics elements that gradually stretch the ligaments and muscles, preparing the body of the person. To training you must follow some rules to avoid injuries and damage to the muscles.
Especially the performance of stretching exercises
Distinctive positive feature of stretching is the fact that it is available to implement almost any age, it is only important to choose the right load and careful to perform all the exercises. To quickly master the splits, you must consider the following points:
The load should be increased gradually. Beginners can face a situation when you complete the movement, they can’t even half-amplitude. It is not necessary to stop training – over time, the muscles and ligaments will adapt and become more pliable.
The complex of exercises for warming up
Any training, and especially stretching the string must start with a quality warm up. Its duration should be 10-15 minutes, should follow to rapidly speed up heart rate and blood circulation.
As a warm-up set of exercises you can use:
- energetic dance;
- running in place on a treadmill, on the street;
- jumping rope or on a trampoline;
- squats and lunges, leg swings;
- sessions on the stepper.
Skipping the warm-up before exercise could lead to serious injury, and if the stretching of muscles or ligaments can be cured quickly enough, after the anguish of tissues have to recover up to several months.
A particularly effective variant of the heating is considered to be strength training; at home you can use a pair of dumbbells as weights. In a power complex include basic exercises that work out large muscle groups. These include: squats, lunges, dumbbell deadlifts, push-UPS, dumbbell presses while standing or lying down. The combination of strength training with stretching will help to maintain good physical shape, maintain flexibility and muscle elasticity.
Preparatory exercises for stretching the splits
Immediately drop down into the splits can only very flexible by nature man, so most people go the way of preliminary preparation, carrying out special exercises, aimed at improving the plasticity of the body.
A set of exercises can be combined with various swings performed while standing and lying down. With dynamic stretching you should be very careful, as sudden movements can cause injury.
Stretching for the splits is a good way to maintain the health and natural flexibility, but from the lessons it is better to refrain people during the infectious diseases and fever; have problems with joints or muscle injuries; women with prolapse of the uterus; as well as at exacerbation of chronic diseases or inflammatory diseases.
Uses photographs Shutterstock