How to quickly sit on the splits at home

Developing flexibility of the comb, large adductor, long and short muscles is useful at any age. Their elasticity does not depend on the body size of the novice athlete and his body weight. Thanks to training aimed at improving the elasticity of muscles and tendons, blood circulation in the lower limbs and pelvis is improved. The probability of a varicosity decreases, and gait becomes graceful.

No fuss

Children are able to sit on the splits for 3-4 classes, because their body is flexible and pliable. Adults, far from rhythmic gymnastics and ballet, will need 1–2 months. Comb and adductor muscles should work constantly, so you have to allocate 15-30 minutes daily for special exercises. People who are sweating on fitness can reduce the number of classes to 4–5 per week.

Twine is fun, but dangerous. Often goes to the hamstrings and hip joints. Suffering the lower back and ankles.To avoid having to go to a traumatologist after a workout, you need to warm up carefully and actively. Recommend to devote 10 minutes to run. After a rest after a light workout, you need:

• swing the lower limbs, bending and straightening them;
• jump rope;
• dance, moving all parts of the body;
• crouch and walk a few meters.

The warm-up is carried out in a warm room, after taking a hot shower, to wake up and warm up the muscles. You need to move with pleasure, enjoying the process. Feel how every centimeter of body is tense and working. Stretch smoothly and neatly.

Choose only a comfortable and elastic form. Not sexy and seductive, but practical. Wear socks on your feet so that they slide along the floor better. The number of repetitions is not important. The main thing is that the muscles and tendons are ready for intensive work.

Beginners are advised to first sit on the longitudinal splits, which is easier and safer. Then you can learn the transverse variety.

After warming up

People who can not fold in half, do not sit on the string for a day.Untrained hamstrings can not be developed in 24 hours, as the muscles of the hips. At the initial stage, all exercises will be elementary and simple. They are aimed at the development of plasticity and flexibility of the back, calves and hips.

№1

Do not open your palms. They must reach for the ceiling. To freeze when a pulling sensation appears in the chest. When properly performed, the loins should not arch. It is straight, as is the back.

№2
Having taken a sitting position, straighten up and pull up to the groin of the foot, folded together. The body on the exhale slowly leans forward. Fingers twist and bring to the chest, and bent palms to rest on the protruding knees. Press on the lower limbs, trying to put them on the floor. Calves and thighs calmly reach to the ground, and there are no discomfort? Then the folded feet move closer to the perineum.During the exercise, the forehead tries to lie on a hard surface next to the feet.

№3
Staying in a seated position, slowly spread the legs so that they form the English letter "V". Beginners are advised to push the hips until a pulling sensation occurs in the tendons or muscles. Count to 5 and wait until the body adapts. Turning the body 45 degrees to the left or right, bend over to the foot. Fold in half, putting his hand under the limb. Sway, not letting go of the thigh, 60 seconds, dropping lower and lower. Repeat the manipulation with the second leg.

№4
Returning to a sitting position with widely spread lower limbs, to clasp your feet with your palms. Grasp the socks. Can not be hunched. The rib cage, without bending, gently leans forward, trying to touch the exercise mat. A pulling pain should appear on the inner side of the thigh. If it is not, you need to bend lower.

№5
Go up to the table or high chair. Throw back your leg back to form a 90 degree angle between the limbs. The second is on the floor. The knees are bent in the opposite direction when the straight torso is leaning toward the raised limb.You need to try and lay your cheek on the thigh or caviar. Feeling the pain, stop and take 5 deep breaths.

Staying in this position, you can slowly lower the straight body down. Fingers trying to get to the foot and lie on the floor. The second leg to hold the chair or sofa, so as not to lose balance.

№6
Sit down on the buttocks, stretching out the lower limbs. Toes look at the beautiful chandelier in the living room. The knees, like the heels, are pressed to each other. To look at the feet and at the same time tilt the rib cage forward, and with hands reach for the toes. It is necessary to draw in the abdominal muscles as you exhale to form a beautiful and taut press. Socks reach out from the body.

№7
Sit down. Leaning your lower back and shoulder blades against the wall, place your lower limbs so that a 90 degree angle is formed between them. One leg remains straight, the sock is looking forward. The second bend at the knee, move to the perineum. The foot rests on the thigh of a straightened leg.

Grab one hand on the elbow of the second, make smooth turns to the right-left. Only the body works, the lower body remains stationary.Having 20-30 repetitions, you need to tilt the torso down, trying to touch the big toe of the straightened leg with a palm. Fix the body for 20 seconds, you can gently swing to increase the tension in the hips.

The task is complicated

Beginners' flexibility develops in 2–4 weeks. If an athlete without problems gets to the feet and folds in half, not experiencing severe muscle pain, he is recommended to diversify training with more complex exercise options.

№1
Become in the middle of the room, joining the heels and knees together. Tilt the body down, trying to clasp your hands with your hands or even your ankles. Legs can not bend, they remain smooth. The crown of the head is looking at the floor. Leaning as low as possible, stand still and count off for 20 seconds. Hands to hold the calf, take slow breaths, and exhale to strain the press and retract the stomach.

№2
Kneeling down, stretching one leg forward. Straighten and transfer weight to it. The sock extends from the body and slightly up so that tension appears in the calf muscles and hamstrings. Touch your hands to the floor. The second leg is bent, the toes of the foot abut the ground.

Pull the body forward, while lowering the pelvis. Perform the exercise for 60 seconds. Take a short break, then work the other leg.

№3
Standing, wide apart lower limbs. It is advisable to wear socks and slide on the floor, holding your hands behind the wall. When a pulling pain appears in the legs, stop and rest your feet on the ground. Put your palms on your hips, transfer the weight smoothly from the right lower limb to the left and vice versa. One leg, which accounts for the load, bend in the area of ​​the knee, and straighten the other. Repeat 15-30 times.

№4
Exercise helps stretch the thigh muscles. You will need a towel or a mat for fitness, which pushes to the wall. Sit down. To bend the right leg forward and, having slightly bent at the knee, to lean against a foot in a floor. Transfer weight to her. The left heel looks at the ceiling. Fingers rest against the wall, the knee stands on the rug.

Gently pull the right foot forward, lowering the pelvis. Stop when the uncomfortable feeling appears in the bundles. To make it easier to keep balance, palms are advised to put on the right thigh.

Stretch for 25–35 seconds. Rest a bit, stretch the other leg.

№5
Lie on your stomach and raise your upper body, arms outstretched. The left leg remains on the ground. Socks stretches to the opposite wall. The right leg to raise and push forward, bent at the knee. The pelvis does not touch the floor. The right foot is located between the palms, the chin looks at the ceiling, the neck is straight.

The left thigh to tear off the ground, knee and ankle lie on the floor. Try to lower the right bent leg as low as possible. With your pelvis reach for your palms, swaying gently up and down. Exercise duration 10-20 seconds. Change legs and repeat manipulations.

High level

If there is very little left until a full-fledged twine, the workout duration is increased and new exercises are added. They are rather complicated, therefore they are intended for athletes who are engaged in more than 1-2 months.

№1
This option is borrowed from the yogis. It allows you to work comb and large adductor muscles, and hamstrings.

Standing in the classic position with your legs spread wide apart, lower the body down and rest your palms on the floor.Connect the lower limbs so that they touch each other with their thumbs. Transfer the weight to the right arm and leg. Raise the left limbs up so that the palm and foot look at the ceiling.

Clasp the ankle with your hand and pull the leg to the face without bending it at the knee. Spine straight, shoulders do not slouch. The neck is smooth, slightly tense. If you can not pull the leg toward you, you just need to lift it and hold it until a pain in the muscles and tendons appears.

№2

Shoulders relax, take 5-6 deep breaths. Gently return to the original position, and then repeat the exercise for the left leg. Thanks to the vertical string, thigh muscles develop and stretch tendons.

There is a second version of this exercise. The starting position is the same, but now I lift my foot forward. Hand to hold the wall or chair. The limb should be straight, bend it at the knee can not.You need to grab hold of your big finger or foot with your free hand and pull your foot up to the ceiling. It is forbidden to hunch or tilt the body forward. The neck is even and slightly tense.

№3
To perform this exercise, you need to sit on an incomplete splits, putting a few thick books or another stable support 20–25 cm high under your front leg. Slowly slide your hind limb, trying to lower the pelvis to the floor. Hands to hold the chair, you can cross them on the chest. A slight pulling pain will appear in the muscles. When it increases, you need to stop and stand still. If you continue, you can pull the tendons or injure the hip joints.

Twine is a great way to keep fit. But to perform exercises for stretching the muscles and tendons can not be at elevated temperature, diseases of the joints and heart, inflammatory processes in the body. Healthy and purposeful beginners who do not have contraindications, wish good luck and patience, because only hard work will make the body flexible and flexible.

Video: how to quickly get on the splits