Exercises that are needed to increasestretch marks, look like this: legs should be placed in opposite directions, and should be on the same line. The inner sides of the thighs should form an angle of 180 degrees. This position is called the splits. It is usually necessary in such sports as gymnastics, figure skating, dancing, martial arts, swimming and yoga. In addition, the string is the most basic indicator of body flexibility. Therefore, there is nothing strange in the fact that recently the question of how to sit on the splits for 10 days, or even faster, began to acquire special popularity.
Everyone can do it
It’s not a secret to anyone thatSuch an exercise can be performed both by a young man and by someone who has already crossed a line called “average” age. Much, if not all, will depend primarily on the desire and competent preparation.
How do the splits? For 10 days you will do this or for a longer period, it will depend on you. It is worth considering what constitutes a similar exercise and how to prepare yourself for its implementation.
The reasons that many want to do this exercise
What causes the question of howsit on the splits for 10 days at any age? A lot is influenced by the fact that this exercise brings enormous benefits to the whole body. First of all, the mobility of the pelvis increases, namely the sacral region. In addition, there is an improvement in blood circulation, increases the mobility of the small pelvis, improves the work of the abdominal organs. In addition, the twine is considered an excellent tool for the prevention of numerous diseases that are found in the genitourinary area. Exercise of this kind affects the normalization of the bowel.
Important role in how to sit onTwine for 10 days, plays the prevention of such diseases as varicose veins. When taking into account all the listed positive aspects, it is very important to correctly approach the issue of preparation. However, first of all, we will consider those types of exercises that are meant by the splits.
What types of exercises are available?
There are several varieties of this stretch. And you should know them if you plan to sit on the splits for 10 days.
1. Transverse. In this situation, the legs must be spread apart.
2. Longitudinal. This stretching implies that the legs must be bred forward and backward.
3. sagging. In this situation, the angle between the legs exceeds 180 degrees.
4. Vertical. It is necessary to perform it in a standing position, leaning on one leg.
5. Exercise on the hands.
If you are wondering what type to choose,to sit on the splits for 10 days, it is worth considering that each of them has its own characteristics. The easiest for some people is considered to be a longitudinal stretch, as it is the most natural. In the case of transverse splits, the work of the muscles is less. However, it is much easier to get a back injury with him.
What could be the danger?
Many make such a dangerous decision for themselves:“Everything, we sit on the splits for 10 days!” Why is it dangerous? Because such an exercise should be accompanied by systematic workouts. And the smaller they will be, the higher the probability of injury. However, do not be upset, as the stretch of this kind under the power of each of us. After all, there are various ways that will help to sit on the splits, even after 30 years. And about such age as 15 years, and do not need to talk. Everything is clear.
What do you need to know?
How to quickly learn to do the splits?It should be understood that this is a kind of exercise that some can be given quite easily, while others lack the patience to master it. What is the reason? Largely with the fact that stretching is a painful technique. Therefore, it is necessary to prepare yourself in advance for the fact that you have to seriously work on yourself before you master this skill. And quickly get on the splits will only if there is a certain skill.
There is no need for a time frame.
Many people would like to learn how to twineearlier. Such people are always looking for a way to do the exercise in a short period of time. However, it should be understood that in this case the time frame is not needed. If you want to learn this skill, then first you need to ask yourself how to stretch the splits. Set a goal and achieve it regardless of the time that you spend. Below are some recommendations that will help to master this exercise.
Without a warm-up exercise can not be
Для того чтобы без боли научиться данному навыку, There is a special set of exercises for the splits. They will help prepare the body. Naturally, as in any other sporting event, a good warm-up is necessary to start. Muscles need to be properly heated and prepared. For this perfect jump rope. Just jump for some time. In addition, you can run on the treadmill. And it is worth thinking about finding a competent instructor who will help you in solving the difficult task of how to perform, for example, cross splits. At home, this exercise can also be done. However, the process is more complicated.
Things to remember to succeed
In order to be able to sit on the splits, it is necessary to familiarize yourself with the recommendations listed below.
one.It is necessary to observe the regularity of the training process. It should be held at least three times a week. In its duration, it is usually about thirty minutes. If you want to achieve results as quickly as possible, then you need to increase training up to five times a week. It is necessary to take into account one important feature: if after the complex of exercises the muscles start to hurt very much, then you will need to practice every other day to adapt the body to the loads.
2. Have to pick the right clothes. The best option are pants made of elastic fabric. The body in this situation will be closed, and hence the risk of hypothermia muscles will be reduced.
3In order to warm up, you must perform such an exercise, as the rotation of the hip and knee joints. In addition, you can run or work out on a stationary bike. A treadmill will do.
four.It should add to your training process such strength exercises as dungeons with dumbbells and low weight squats. Also perfectly fit swing in different directions with weighting. Stretching will be more effective in the case if strength exercises are performed.
5.When performing a training complex, you should try to relax all your muscles as much as possible. In that situation, if you are tense, the effectiveness of stretching will decrease markedly. There are also features that must be considered. For example, tensile forces should last for a maximum of 15 seconds. Doing this is required as you exhale. On inspiration, you must return to its original position. If there is a feeling of pain, the tension should be relaxed a bit.
6. It is necessary to determine which muscles are not sufficiently stretched - the posterior surface of the thigh or the inner. They will need to work as much as possible.
7In your set of exercises you need to add the following task: you need to sit on the floor, push your legs apart as much as possible. After that, start to reach forward. Stretch should not only hands, but the whole body as a whole. As a result, you should simply lie on the floor with your whole body. It is necessary to stand up, put your legs apart shoulder-width apart, grab your elbows with your hands and begin to reach down, each time reducing the distance to your legs.
8.There are also basic tasks that will help to sit on the longitudinal splits. Perform them gradually. Training complex should begin with a warm-up. In order to properly stretch the muscles, you need to perform exercises with a support, which is suitable as a chair back, ballet machine, window sill. On this support should throw every foot in turn. Also have great efficiency swing. Each workout should be accompanied by the implementation of stretching "to the end." It is necessary to perform the exercises very slowly and preferably under someone's control.
Performing all of the above techniques, you will quickly understand how to sit on the splits for 10 days at home. Of course, the timing is still better to increase to reduce the likelihood of injury.
What dangers can you expect?
First of all, before you startexercise, you should remember that you can injure a muscle if you have too much desire. Therefore, we must try to do everything carefully. However, in the situation when injuries could not be avoided, all exercises should be stopped immediately, ice should be attached to the damaged muscle and motor activity should be reduced to the minimum level.
Begin to perform the exercises after the injury must be very carefully
If you decide to start the exerciseagain, one must try to do everything from the very beginning and very slowly. You should exercise all your accuracy. No less frequent is the problem of pain in the hip joint after attempts to perform stretching. All this is due to the fact that the exercises were performed not quite correctly. In such a situation, the pelvis must be set forward. When you perform a longitudinal or transverse version, there is always a chance to experience knee pain. This should be avoided.
Conclusion
If you want to quickly sit on the splits and notwhile damaging your health, you should perform all stretching exercises carefully enough to not accidentally damage your muscles. In addition, you should qualitatively and thoroughly approach the implementation of the warm-up. On how well the muscles will be heated, their flexibility depends. However, you should not forget about the other exercises. Only with intensive and regular implementation of the training complex can you achieve your goals. We should wish you good luck in such a rather difficult task and success in your endeavors!
