Who among us would not like to have a great stretchand beautiful body shape? Many would like to learn how to sit on the splits, but not everyone knows what to do. Some people believe that such flexibility can be achieved only in his youth, while others are afraid to damage their ligaments. In fact, if you know how to properly sit on the splits, and have a strong desire to regularly perform the necessary exercises, everyone can achieve this goal (regardless of sports training and age). You just need to internally tune into what is possible. And improve your flexibility daily.
Preparation
If someone ask about how to sit ontwine, the answer is likely to be associated with endless stretching exercises. Often, this is exactly how they try to develop their own flexibility at home. At the same time, few people know that the features of human physiology are such that stretching depends on muscle tone. Therefore, if they are weak, then endless repetitions will do little (and vice versa). Thus, they need to be strengthened. This is the purpose of the preparatory phase for a period of 4 weeks. Experts who know how to sit on the splits, recommend for each week to allocate time for three workouts. A set of exercises should include aerobics, power part and stretching. For aerobic exercise, you can do kickboxing, fitbox. When performing kicks in the air or on the “pear” there is a dynamic stretching of the muscles of the legs, and as a result, in addition to the tone, you will become more flexible. And you can easily do the splits pretty soon.
First exercise
Those who want to know how to do the splits,We hasten to warn you: do not try to “sit down”. So you can get hurt. First you need to stretch the quadriceps, then your back, then the lateral muscles of the body, and only then begin to stretch the inner side of each thigh. For the first 4 weeks, do low rolls from one foot to the other, then sit on the floor with your legs folded in a corner and torso forward, trying to keep your back level. The last exercise is to lie on your back and spread your legs apart. Execution time: from half to two minutes for each muscle group.
A month later
It is during this period that the time comeswhen doing splits becomes relatively easy. And you can do it without much effort. You should not try to adjust the moment "X" on any particular date, be careful. First, add to the weekly workout splits. Exercises do in such shoes, which will not slide on the floor, or remove it altogether. No need to spring, just try to stay at the lowest point possible for as long as possible. Start with the longitudinal twine, and then go to the transverse. If the floor is not enough for some 20 cm, add squats and kicks (30-40 times) to the workout. Sooner or later, your perseverance will surely give the desired result. Well, now you know how to sit on the splits, but remember that in this case it is better not to rush. So, if you really decide to stretch - do it thoroughly.
