No sport can give such a personfreedom of movement, like gymnastics. Good stretching contributes to a beautiful body shape, good posture, the normalization of the intestinal and genitourinary system. That is why today many are interested in how you can sit on the splits for a week without the risk of injury. Of course, 7 days is a very short time, but it is quite possible to accept the twine pose for it. Even if the final goal is not achieved and the stretch will be increased slightly in a week, it will still save a person from muscle pain after physical exertion and speed up the recovery process. To avoid injury, it is very important not to hurry and master the gymnastic exercise gradually, especially if the muscles are not stretched at all.
Sit on the splits from scratch in a week
In order to stretch your muscles wellshort term and without getting injured, the body must be prepared in advance for such loads. It is necessary to perform daily a set of exercises to prepare the legs for wide breeding. It is very important not to rush and to allocate at least 1 minute for each exercise. Every day this period of time can be increased. All movements should be smooth, always with a flat back and with proper measured breathing.
How to learn to do the splits in a weekinterested in many future moms. The fact is that a good stretch helps to prepare well for childbirth and facilitate their natural process. Experts recommend that pregnant women concentrate on preparatory exercises, which also tone the muscles well. Sit on the splits fully possible after the appearance of the baby.
Preparatory exercises
In order to quickly sit on the splits (forweek), leg muscles should be prepared. For stretching the longitudinal splits, broad attacks will be a good preparation. To perform them, it is necessary to become straight, with a flat back and step forward or back wide. In any case, the front leg should bend at the knee, and the back leg should remain flat, preferably parallel to the floor. In this position, you need to hold out for at least a minute, periodically swaying.
Is it possible to sit on the twine for a week?It will be much more difficult to do this, because in this position there is no natural movement and it will be much more difficult to prepare the muscles. The best warm-up exercises for such a posture will be the slopes, rolls and "butterfly".
For slopes, you must sit on the floor with evenfeet and back. Arrange the lower limbs a little, clasp the feet with your palms and press the body as much as possible to the floor. In this position, you need to stay. There is a similar exercise for stretching the back of the thigh - the "fold". Sit on the floor with the legs together and try to press your forehead to your knees.
After doing the exercise, you must sit down,joining the foot, but his knees while spreading to the sides. Hands need to press your knees to the floor, first wiggle, and then hold your legs in this position. For convenience, you can attract a partner who will squeeze your legs to the floor, revealing them like butterfly wings.
Как сесть на поперечный шпагат за неделю?To do this, be sure to perform rolls. To do this, you need to stand up, place your legs as wide as possible and alternately squat on one leg, then on the other. From side to side, you need to roll in a straight line formed by spread legs, slowly and clinging to the floor as much as possible. The first time you can help yourself with your hands to keep balance, but in the future, the exercise should be performed only by the movement of the legs and pelvis.
Warm up
Before the start of intense muscle stretchingneed to warm up well. This rule should not be neglected, even if it is already possible to completely do the splits. The fact is that one minimal irregular movement can be fraught with sprains or tendons, even in a prepared body, as evidenced by injuries even by professional athletes.
How to take the splits for a week? Before each lesson, you must perform the following exercises:
- Standing with a flat back, holding the support, perform swinging alternately feet forward, backward and sideways. Bending your knees or slouching your back is prohibited.
- Put a flat foot on the table, back of a chair or other high support imitating a dance machine. The supporting leg should also be flat, the angle between them is at least 900. Gradually bend over to the raised leg, feeling the strain under the knee. Leg change and do the same.
- Just standing near the support, put one footlegs to the back of the chair, then gradually bending it, bend your chest to the chair as much as possible. Swaying closer or farther from the support, hold on for at least a minute, then change the leg.
Warm up on the floor
Для лучшего разогрева мышц перед основной stretching should be done and preparatory exercises. To do this, sit on the floor with straight legs and back and try to reach out with your head to your knees. In the future, the legs need to be placed and reach for each in turn. When the angle between the legs will be more than 900, lean to the limbs to the side, the opposite hand raising above his head.
Sit on a splits for a week will help and one moreeffective warm-up exercise. To carry it out, lay on your back, lift your legs perpendicular to the floor and spread them apart to the maximum distance. After a short pause, the limbs are brought together, and the exercise is repeated again.
It is very important to complete all tasks regularly.To achieve results in a short time, you need to make every effort and remember about the features of the structure of the body. One can get to the splits in a few days, even without training experience earlier, and the other, with less supple muscles and ligaments, will need more time to do this, even with daily exercises. The main thing is not to stop at what has been accomplished and go to your goal to the end, but how to get into the splits for a week at home, read further in the article.
Varieties of poses
Speaking of splits, many mean onlyits cross-section, but there are a lot of exercises. For beginners, the first steps in achieving a good body stretch will be longitudinal and transverse splits. You can perform them first with your hands, and then hold on to your own balance.
When these steps will be conquered, you can try to master the vertical splits and sag. Such poses are performed in professional sports and are not always obeyed by an ordinary person.
Basic stretching
If the target is both longitudinal and transversetwine, then you need to start with the longitudinal. The fact is that when it is stretched, the same muscles are used as in normal walking, so all movements will be as natural and familiar to the body as possible. The first thing after a warm-up should take the pose of a runner. To do this, you need to make a broad lunge and lean your hands on the floor on both sides of the front leg. At the same time, all body weight must be transferred to the forefoot, which stands as closely as possible on the floor. At the same time, you should try to keep your back as even as possible, direct your eyes forward, the knee of the front leg bend so that the limb is perpendicular to the floor.
To hold out in this position you need at least a minute. You can periodically wiggle up and down and strain the inner surface of the thigh.
Complicated variant
Since yoga is aimed just at stretching the muscles, many exercises in order to sit on the splits for 1 week are borrowed from there. The next exercise will be a warrior pose.
It naturally continues the previous,therefore, one does not have to change one’s body position. Being in a wide lunge, you only need to align the body perpendicular to the floor and raise your arms above your head, taking them as far as possible by the shoulders. At the same time, the face should be relaxed, breathing even, you need to keep at the expense of balance for at least a minute on each leg.
Load increase
Increase the load on the muscles of the front leg will helplunge with deflection. To perform it, it is necessary to remain in the starting position, only with the knee of the back leg on the floor. After that, you need to try to take the body back as far as possible to make a good deflection in the lower back. To control the position of the body will help the hands. You need palms or fists to focus on the waist and throw the head back.
Interesting, but even by nature flexible peopleTo cope with such exercises is not easy, because the muscles here must constantly be in good shape in order to keep the body in the right plane. Such trainings help many people to keep their bodies in a taut state at all times, and not only to quickly go on a splits in a week.
If you bend the back leg in the knee, you can additionally stretch the muscles of the front of the thigh.
Deep lunge
To perform it, you must do the usuallunge so that the front leg is perpendicular to the floor. After that, the depth is determined by the degree of breast tilt. Being in a lunge, you need to put your palms on the floor, as if between your legs, put your elbows to the sides and stretch your chest to the floor. First, you can stay in a position where only elbows will be on the floor and the bent knee will be slightly higher than the back.
After that you need to try to lean on the floor with your chin and chest. In this case, the rear leg should be above the floor.
The final stage
After all done, you can try to sit down.directly on the longitudinal splits. You need to try to keep your knees level and not to go down immediately to the floor. In the posture possible for each exercise, it is also necessary to linger for a while.
After mastering this posture and strengthening the muscles you canthink about how to sit on the splits for a week in a transverse position. It is this string that helps make the shape of the legs more delineated, has a healing effect on the urogenital system and helps to form a correct posture. Naturally, for stretching the muscles in this position have their own exercises.
Deflection standing
To perform it, you need to put your feet wideshoulders and just try as much as possible to bend your back, resting your palms on the lower back. After that, you should place your legs a little wider, take a deep breath, relax and stretch your arms up, hooking them into a lock above your head. After that you need with the most even, bent back to lean forward so that the body is parallel to the floor. The person is sent to the floor.
Deep slopes
Performed by imitating warm-up on the floor withlegs apart. You need to stand with your legs wide apart and lean to the floor as low as possible. The shoulders should fit between the legs. In this position, you should relax your neck and strain your knees so that they are even all the time. Swaying a little, you can improve your result and in the future try to perform the inclination with support on your elbows and feet.
Wide squat
Для того чтобы сесть на шпагат за неделю, нужно tighten the inner thigh well, in which the following exercise helps. Feet should be put as wide as possible, sending socks to the side. Hands should be held directly above you so that your back is always in a level position. Squat should be as deep as possible and make at least 8 approaches. In the future, the load should be gradually increased.
You can linger in a squat for at least half a minute.
Stretching out
So, how to do the splits for a week? The exercises described in the article are really effective, but not everyone can help them achieve results in just 7 days.
After doing all of the above, you needspread your legs as wide as possible, lean your hands on the floor in front of you so that the body is parallel to the floor. The muscles of the legs can be strained to increase the load. Lingering in this position, you should try to lower each time. To fix the results, you can photograph your achievements on a daily basis, it is important that the socks are directed upwards.
Only after perfect mastering of the usual twine, if you wish, can you start to stretch the sag or vertical. As a rule, such exercises are used only in professional sports.
