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The splits for beginners: exercises for self-stretching
- The effect of twine on the health
- Contraindications to deep stretch
- The types element
- How much time is needed for effective stretching exercises?
- Features of the exercise program
- The longitudinal option exercises
- Side splits
In the gym this exercise as the twine is the basis of many sports items. Technically make it not difficult, but practically is difficult. The ability to perform the splits clearly indicates good physical shape person, and also good mobility and flexibility of joints. These qualities many people lack in everyday life. But if you set a goal to learn to do the splits, to make it really with the help of regular exercise readily available for the self-development methods. The twine should not be the main objective of the training: the main task should be to study the flexibility of the entire body.
The effect of twine on the health
If a person sits on a splits — this is the real reason for pride. But if he learned also to do side splits, this ability can serve as a benchmark of flexibility and fitness of the body. Of course, for a week or two such exercises are not to learn. But with due diligence and perseverance after 3-4 months of regular sessions, the goal will be achieved.
Many people, even those who are actively involved in fitness, the question is often asked about the usefulness of twine in everyday life. Why to force yourself to performing complicated stretching? After all, the average Amateur of physical education does not claim to sports records. According to experts in fitness, worked flexibility guarantees:
- beautiful posture;
- normalization of metabolism;
- the intensification of burning excess fat;
- improvement of blood supply of organs of small pelvis;
- the prevention of injuries.
It is also seen that women with good flexibility and sophisticated stretch less suffer from varicose veins and are easier to tolerate labor.
To perform effective stretching exercises better every day — so gradually, in a sparing mode, it is possible to approach the ideal flexibility.
Contraindications to deep stretch
Twine is an exercise that you want to learn systematically and taking into account possible contraindications. So, you cannot twine (or need to do it with caution) to individuals suffering from:
- chronic back pain;
- inflammation of limb joints;
- high blood pressure;
- injuries in the musculoskeletal apparatus.
Remember that to start training on flexibility and stretching should always a good workout, contributing to the intense warm up muscles and improve flexibility of joints.
The types element
In gymnastics it is considered that the complex of exercises directed on development of flexibility may include two types of splits when feet are placed on the same axis, one in front of the other (longitudinal) and at a dilution of feet left and right with their being in the same plane (transverse).
Professional athletes possess and other types of twine. For example, vertical. In this case, the split is performed while standing. And some stretching exercises of this kind are done from a standing position to the hands. But these types of splits are compound exercises professional athletes and Amateur fitness are not suitable.
How much time is needed for effective stretching exercises?
Flexibility is a natural quality, genetically inherent in every person. You can develop it, but all it will take different period of time. One split is easy, others will need six months or a year to get as close to the ideal result. Significantly influence the ability to stretch not only the anatomical features of the body and age factor: the younger the person, the easier it will be exercise.
Adults to learn how to do the splits, you have to train a bit every day. Enough to pay attention to effective stretching exercises and flexibility 15-30 minutes, and very soon the body will become more manageable and movable.
Features of the exercise program
As described above, to start the training splits need a workout. In the preparatory exercises that can be:
- slow Jogging;
- easy work on the bike;
- jumping rope;
- training with weights a small weight;
- rotation, twisting, bending, lunges.
To warm up the muscles will be enough for 5-10 minutes. You can then proceed to performing the basic exercises. During training, all the movements are done slowly, without jerks, with the utmost caution. In each pose you must hold the body at least 20-30 seconds. It is possible that muscles will experience pain of moderate nature. This is normal. No need to just endure the pain: it may signal injury of muscles and ligaments.
The duration of basic training shall be not less than 15 to 30 minutes, and ideally 1 hour. You should start with the most simple exercises:
- leg swings;
- slopes on the straight legs;
- squats with legs wide apart.
The more muscles will be involved in the training, the better.
The longitudinal option exercises
It is considered that the forward split will be harder to do than cross. But for those who have just started to learn the splits, along with the fact that it is less traumatic.
To learn how to do splits, you need to perform this exercise:
- make a lunge forward, legs apart as far as possible from each other;
- thigh and calf of the front leg should be at a right angle;
- the leg is pulled back, you’ll focus on the toe;
- hands can hold on to the floor or a stable support;
- move the front foot forward, dropping the pelvis;
- ensure that the torso remains in a vertical position;
- pushing the legs apart to the limit, make a few swinging movements of the body;
- pause for 15-30 seconds and slowly stand up;
- repeat the exercise on different legs several times.
During the first workouts don’t need too much attention to the technique exercises. The main thing — the gradual and regular classes.
Starting training for side splits, stand up straight, spread your legs widely and make 5-6 tilts forward. Don’t bend your legs at the knees. In the lower position always pause. Then do one deep bevel and put your hands on the floor. If this is too difficult, place under the hands of a stack of books or a low stool. Slowly start to spread your legs out to the sides. Reaching the limit, follow a few swaying movements of the body and straighten up. Repeat these exercises several times during the training. Ensure that the legs were in focus on the heels and socks feet were drawn up.
As a rule, on the development of cross twine takes at least one month of daily training.
Uses photographs Shutterstock