How do the splits

You can sit on the twine at any age. Especially easy (due to the mobility of large links) this is given to children under 14 years old. But even if you decide to start classes after 30 or 40, with regular workloads and a serious attitude towards pursuits, you have every chance of regaining flexibility and stretching. Just do not think about how to sit on the twine quickly: the desire to force the result of employment will definitely lead you to a trauma. In gymnastics there are two types of twine: longitudinal and transverse. With a longitudinal twine, one leg in front, the other at the back. It is lighter in execution than transverse. With the cross-twine legs are bred to the sides. How to sit on a cross-twine? Only after you master the twine longitudinal. Before you begin, you should know:

- Training is conducted daily (ideally - twice a day);
- all groups of muscles and joints are preheated;
- time for stretching, not less than 40 minutes;
- Flexibility exercises are best performed in the morning (at this time joint mobility is better), and leave the main activities for the evening;
- During training, you should feel the tension, but with severe pain, you must stop the exercise.

If you are willing to have the patience and daily to allocate time for classes, let's start ...

How do the splits. Step one.

Stretching develop gradually, without forceful sharp movements. Everything is done smoothly, gently, measuredly. Rushing will damage the muscles or ligaments, so do not take risks. It involves not only the legs, but the entire surface of the hip, lower back. We begin with the obligatory warming up of the muscles. Exercises with elements of legs, squats, slopes. Very good for warming the exercise bike.

How do the splits. Step two.

1. We sit down on one knee on the haunches, the second leg is straightened and set aside. Perform rolls (low) from one foot to the other 15 times.

2. Sit on the floor and bend your legs at right angles. We bow to the toes of the legs in turn. Tighten more closely to the leg.

3. We lay down on the back, raise and bend our legs in different directions, do not bend our knees. We raise the legs as low as possible. The more the divorced corner, the better. Stretching we hold 30 seconds, gradually increasing to two minutes. Repeat - 15 times.

4. We sit down on the floor, bend our legs in the lap and bend them to the sides, trying to get closer to the floor with our knees. You can help with your hands. Connect the soles of your feet, tightly pressing one against the other. Press down on your knees with your hands, trying to press them to the floor. Do not do sharp movements, increase gradually the load.

How do the splits. Step three.

1. Exercise of the final stage. Accept the position of the longitudinal twine. One leg in front, the other at the back (legs straight). We go down, taking care of our hands, cutting the distance to the floor more and more, increasing the stretching. Feel the tension on the verge of pain, but do not bring yourself to sharp and severe pain. Over time, increasing the stretching, you sit on a full longitudinal twine!

2. Now you can think about how to sit on the longitudinal splits. Straight legs are bred to the side, dropping all the lower. Be safe with your hands. "Go around" until you feel a tangible tension in the muscles. Lock the position for up to three minutes. Increase the depth of planting with each occupation.

Over time, you will succeed. And if in the future you want to increase the stretching even more, start putting some object (pads, cushions) in the longitudinal spline when planting: the higher the object, the greater the angle and the stronger the stretching.

Remember! Do not stretch the muscles in the maximum position at once. First, if you are unprepared, you will not succeed. Secondly, you will provide yourself with an injury and will recover for more than one month. And then the classes will have to start anew, but from a level below that on which you were before the injury. Do not force events, have patience and you will succeed!