One of the difficult methods of stretching is consideredgymnastic element - transverse splits, which is a transverse dilution of legs in a straight line. Another name for this exercise is the male or royal splits. It is used in artistic, artistic gymnastics and aerobics, in martial arts, acrobatic dances, ballet and other sports and artistic forms.
Technique performance of this element is very complex.The structure of human muscles, tendons and joints are not provided for movement in the transverse direction. For most people, this type of exercise remains inaccessible. The reasons for this can be both the individual characteristics of the structure of the body, and the lack of perseverance. But, having applied the maximum physical activities, you can sit on the transverse splits at any age.
The benefits of this exercise are clearly obvious:thanks to the stretched muscles in the inner thighs, blood circulation in the abdominal cavity and pelvic organs is improved, the mobility of the hip joints is preserved, and the digestive system is stimulated. In addition, cross-twist exercises contribute to the prevention of diseases of the genitourinary system, strengthening the abdominal muscles and legs. For women, transverse twine is the key to mobility of the pelvis, elastic ligaments, muscles, improving gait and posture, as well as easy delivery and well-being.
Тренировки на растяжку следует проводить по 30 minutes five times a week. Initially, there is pain in the legs, but classes should be continued after 2 days with no pain. And then you can perform the load daily.
Before doing the exercises on the crosstwine, you need to properly develop the muscles of the inner thigh. It can be massage movements, pats or special warm-up movements. Auxiliary and effective exercise will be kneading the internal muscles in warm water. After immersion in the bath, it is necessary to knead these muscles for 10 minutes. This additional stimulation after stretching is especially useful when the muscle is tired and clogged.
Machi large amplitude in different directions alsoare warming up the muscles before stretching. These movements should be done before the tension of the muscles, and not to the feeling of pain symptoms. Jumping on a rope, easy running, bending of the knees back with a jump, throwing the legs straight ahead, squatting will be useful. These exercises increase the contraction of the heart muscle and help speed up the passage of blood through the vessels.
После обязательного разогрева следует выполнять direct movements themselves on the transverse splits. Exercises consist in maximum stretching of relaxed muscles, as a tense muscle will not stretch.
1.The legs are placed at the maximum width, and the body bends forward. Elbows of arms crossed on the chest should be alternately pulled to the floor, to the right and left leg. The effectiveness of one approach is calculated on 70 slopes.
2Gradual extension of the legs to the maximum stop. At the end point, wear the socks to the sides. Thus, the load will increase on the internal muscles of the thighs. In this exercise, you are allowed to hold onto a support.
3. Sitting on the floor and legs apart, perform alternate bending forward with the body to the right and left foot.
4. Exercise "butterfly". Sitting on the floor in the lotus position, the feet are joined together, and they press on their knees with their hands, trying to bring them closer to the floor.
5. Sitting on one knee, the second leg straightened away to the side. Slow and measured rolls from one foot to another are performed.
After exercise, stiffness is present in the muscles.and slight pain. Regular classes contribute to the fact that stretching becomes less painful each time, and after three months of such exercises it is quite possible to achieve transverse splits.
