All men and women are interested in the most pressing question on the Internet, how to quickly do the splits at home for a beginner? What is a split - it’s not just a beautiful pose, but a spectacular pose, thanks to which you will get a huge amount of benefits. For example, someone who can do the splits will receive a beautiful shape of the body, legs, back, abs, especially the oblique abdominal muscles, which look very beautiful. Twine will also help you improve the health of your spine, urinary system and intestines. Therefore, gather your strength and start working at home. There’s nothing complicated about it, just turn on your favorite TV series or music and start stretching.
After some time, you will be able to surprise your friends with your flexibility and improve your body health. It is also worth noting that split exercises very useful for young ladies who are planning a pregnancy.
So, what types of twines exist:
- Sagging;
- Vertical;
- Transverse;
- Twine on hands;
- Longitudinal twine.
Longitudinal twine- the lightest type of twine. And that’s all, because it uses the same muscles that work during simple walking. You can sit on the longitudinal split much faster than others types of twines at home.
How to do the splits in a month at home
Exercises for longitudinal splits at home
Exercise 1
First exercise This is runner's pose. Before starting your workout, always warm up thoroughly with regular exercise. Stand in front of yourself and take a few deep breaths and start working.
Lunge straight ahead and place your right leg so that it is bent at the knee. It is important that the leg is completely perpendicular to the floor. Palms must be placed on the floor. The head should look strictly ahead or straight. You should remain in this position for about two minutes. Then try to spring your palms so that your perineum gradually tightens.
Exercise 2
The pose is very impressive and will give you a lot of pleasure. Hands up pose is a direct extension of runner's pose. So, slowly straighten your body, bend your back, and straighten your arms in front of you. Try to reach as high as possible, but without lifting your palms. Longitudinal split exercises will help you effectively and quickly strengthen and stretch your legs and perineal muscles, which are very important before you do the splits. The exercise is also very beneficial for the spine. Breathe slowly, look straight ahead.
Exercise 3
This exercise will help you stretch your leg muscles very effectively. It is also worth remembering that the splits pose must be done for each leg. Slowly lower your leg to the floor and straighten the other leg back. Then try to rest your palms on the lumbar region. Try to bend back deeper.
Exercise 4
Take a pose with one leg bent forward at the knee and the other straightened back. Place your palms at your sides with your fingers facing each other. Straighten your elbows to the sides.
Exercise 5
This is a direct continuation of exercise number 4 shown above for twine at home. Try to touch your chin to the floor.
Exercise 6
So, exercise number 6 is the conclusion of your training to do the splits at home. Try to bring the knee of your back leg as close to the floor as possible. But do not forget that before this exercise you need to warm up effectively. The final pose is your attempt to sit in a longitudinal split, or try to sit down as much as possible.
Cross split exercises
Cross twine- This is a more difficult way to do the splits, but quite doable. Cross twine at home very good for health, it develops the muscles and joints of the pelvis. On time cross split exercises the legs will take on a very beautiful shape and bring the lower back to the correct and healthy position.
Below described cross split exercise will perfectly prepare the body until the very last pose. This pose will not be as easy for you as the longitudinal split, but if you train hard, all your friends will be shocked, and your body will be healthy.
Exercise 1
Quite simple to perform - this is a bend in the lower back. Place your feet shoulder-width apart and place your hands on your lower back. You need to stretch like this until you see your heels. If you want to pump up your abs, then you need to place your hands on your stomach. But always be vigilant, if the body is not ready for the stress, then let go of the stretch a little.
Exercise 2
So take a break after the first one. splits exercises start doing the second one. Take a deep breath and lean forward and only then stretch your arms forward. The head should look straight ahead. Legs should be spread wide apart.
Exercise 3
The exercise is called a deep bend with your palms resting on the floor. Your legs should be positioned so that you can fit your elbows and shoulders between them. Try to reach down as if you were reaching up. Don’t immediately rush to become a guru and get into this pose in a couple of training sessions. Do everything gradually so as not to harm yourself.
Exercise 4
When the muscles are ready to stretch, you can easily do the exercise with emphasis on your forearms.
Exercise 5
One of the most difficult exercises is squats with wide legs. Stand wide, raise your arms up. But turn your socks outward - this way, you stretch your legs very effectively. Do a deep squat, but keep your back relaxed and straight.
Exercise 6
You will not be able to perform this pose right away. Since it is a direct continuation of exercise five. Sit in this position and hold for 30 seconds.
Exercise 7
The exercises are familiar to many from school. Side lunges. Spread your legs slowly, lunge on your left and right legs. The knee of one leg should bend, and the other should be fully straightened. Perform 8-10 repetitions.
Exercise 8
Now we are approaching the twine itself. Place your legs as far as possible on the sides. Then lean forward a little and keep your back exactly parallel to the floor. Then rest on your elbows.
The exercise is the final preparation for the cross splits. Also in this pose you can rest your palms on the floor and pump up your arms and abs.
Exercise 9
Before how do the splits, lower your perineum onto your stomach and gradually straighten your pelvis, toes should point up.
It's important to remember that everything splits exercises at home very useful for the genitourinary system, intestines and spine. Well, most importantly, the splits very beautifully and effectively change your appearance.
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Absolutely anyone can learn. This does not depend at all on age, body weight, flexibility and other natural data. Many people write that due to the anatomical structure of the body, it is impossible for some people to do the splits. This is wrong! You just have to make an effort - and you will succeed! Of course, injury is another matter. It can only be complicated. In this case, be sure to consult your doctor.
Many people want to achieve what they want in a short time, but remember that this is wrong! The splits should not be the main goal for which you should put yourself in harsh conditions. by time?" - you ask. Of course, all achievements and results depend on your efforts, preparation, genetic data. And for each person this is all individual, it is impossible to answer accurately.
Cases often occur when a person reads articles, performs the exercises presented in them, but still gets no results. Then he just gets disappointed and quits training. Never do this! Be sure to have patience, desire, and desire - and then you will learn how to quickly do the splits without harming yourself. When you do the exercises, you may feel pain. It's okay if she's not strong. There should be no sharp pain, so stop stretching when it appears. It is important to know that a muscle tear is a painful injury that requires treatment.
The most effective and fastest way to do the splits is to train regularly every three days. Do all the exercises for about an hour; there is no need to overload yourself. Stretch slowly, carefully, without sudden movements or severe pain.
How to do the splits faster: proper warm-up
Perhaps the most important part of training is a proper warm-up. The muscles must be warmed up before stretching begins. It will be great if you go for a short run. You can try jumping rope and squats at home. Taking a hot bath is also a great way to warm up. If you sit in it for ten minutes, your muscles will warm up wonderfully, and it will be easier for you to do the splits.
To warm up, you can do it in different directions. For example, forward, sideways, backward. Don't forget that your legs should be straight and your muscles tense. Don't try to move your leg as far as possible, this is not the main thing. The use of leg swings is required for a thorough warm-up.
How to do the splits faster: exercises for training
1. Do lunges. Place one leg forward and bend it. Straighten the second one and move it back. Do 25 springing movements on each leg. Don't forget about a straight back. If it works, make it more difficult. Straighten your back leg as much as possible.
2. We do rolls. Spread your legs very wide. Next, sit on one leg and keep the other straight. Smoothly roll from one leg to the other. An important point is to keep your pelvis close to the floor. You need to roll parallel to the floor, without leaning on your hands. Do this exercise about 20 times.
Strong, trained and elastic muscles mean healthy, ease of gait and movement, as well as the prevention of many diseases. The spine remains flexible - mobile, while there is no need to be afraid such common illnesses as or intervertebral hernia.
Due to constant stimulation of blood circulation, the pelvic organs are not subject to congestion and inflammatory processes, and the intestines function optimally.
For women, performing split stretching exercises is especially important. Formed impeccable posture, thin waist and graceful easy gait. In addition, during training intensively fat goes away from the main female “problem areas”: the abdomen and hips. Stretching also has a positive effect on the condition of the veins of the lower extremities. Thanks to regular exercises the walls of blood vessels are strengthened, become elastic, and the first signs of varicose veins disappear. If you decide to take up dancing, then the ability to do the splits will definitely come in handy.
Contraindications
The benefits of this type of exercise are undeniable, and you can start doing it at any age. How quickly you can achieve the desired result depends on muscle preparedness and determination. However, there are a number of certain conditions of the body, not allowing you to train at home on one's own:
- inflammatory diseases muscles and joints, especially in acute form;
- spinal column and pelvic injuries(bone cracks and hip dislocations are the most dangerous);
- arterial hypertension.
If already diagnosed with osteochondrosis, then a preliminary consultation with your doctor is necessary. In most cases, stretching exercises are beneficial, but should be performed with extreme caution. By training at home regularly and without contraindications, you can already in 2-3 months you will be able to do the longitudinal or transverse splits.
The most effective stretching exercises for splits
Each workout (for any muscle group) begins with mandatory warm-up. Stretching muscles can seriously injure them, so special attention should be paid to preparation.
- a few squats
- body bends,
- swinging legs.
Will also help stimulate blood circulation running in place or vigorous walking. Warm up and sufficiently nourished muscles will tone up faster, and the effectiveness of the training will increase.
standing
Stretching exercises are performed in two positions: standing and sitting. This part of the complex is dedicated to the first type and is much shorter than the second. The legs are stretched alternately, for each of them you should perform at least 8 repetitions:
With your legs spread wide apart, your hands on your waist and watching your posture, Bend your right knee and squat, keeping your left leg straight. In this case, you need to pull the toe towards you, while simultaneously feeling the tension in the target muscle group (you should make several springy swings up and down). This exercise is designed to work out back and inner thighs.
The next element will require good coordination and balance. It begins similarly to the previous one, with a squat on the right leg, after which the body turns smoothly to the left. In this case, the weight is transferred to the left leg, it bends at the knee, and the other straightens. In this phase the exercise is similar with a classic forward lunge. If it is difficult to maintain your balance right away, you can initially rest your palms on the floor.
These movements will prepare the muscles and joints for a more intense subsequent load.
Sitting
Despite the lower static voltage, the second part of the complex is characterized by more palpable pain.
This is a normal phenomenon, since stretching is always painful, but you shouldn’t get too carried away: it will be unpleasant should disappear after 10-15 seconds after the element starts executing. If the pain does not go away or increases, the activity should be stopped.
- The perineal muscles are well stretched with the following exercise. Sitting bend your knees and bring your feet together and then do leaning the body forward between the knees. At the same time, the hips move apart and the tension of the corresponding muscle group is felt.
- Stretch your right leg forward, bend your left leg and rest your heel on the inside of your thigh. Bend towards your straight leg as low as possible, trying to touch your feet with your hands and your knees with your chest.
- The next exercise is almost similar to the previous one, but in the starting position the bent leg needs to be thrown straight(foot as high on the thigh as possible). Repeat for the second limb.
- Straighten one leg, bend the other and move it back at a right angle so that the heel rests on the buttock. Tilt your torso towards your straight leg, while clasping your feet with your palms and touching the knee with the chest. Do an equal number of repetitions on the other leg.
- Bring your legs together and straighten them, and then lean forward springily. You should try to reach your feet with your palms.
- This element is similar to the previous one (the same forward bends), but is performed with straight legs spread. You should bend as low as possible between your limbs, touching the floor with your chest and without bending your knees.
- Kneel down and spread your legs and feet in different directions. Raise and lower your pelvis, almost touching the floor. The back should remain straight.
- From the same starting position, perform deepest forward bends. This will help stretch the back and inner thighs.
Exercise photos:
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8 years ago Elena started doing pole dancing. She expanded from scratch, gained experience and now trains students. Her teams participate in regional competitions and take prizes.
Elena told me how long it takes to do the splits, how to maintain stretching and showed me basic exercises.
How stretching works
The fact that a beginner experiences discomfort while stretching and cannot reach the splits does not mean that he is “naturally inflexible” or “muscles are short.” Discomfort and tight muscles are simply a protective reaction of the body to unusual loads.
Muscles have “safety” receptors - proprioceptors. They are sensitive to stretching. When we do the splits, “safeties” signal the brain about danger and the brain reacts by blocking the muscles. At this very moment it seems to us that we have reached the maximum and cannot stretch any further. This is a myotatic reflex - an important protective reaction of the body that protects muscles from injury.
Reflex arc of the spinal cord. Ray Long "Anatomy for backbends and twists".
If you continue to stretch, the tendons, which also have “fuse” receptors, will begin to stretch. Tendons are almost inelastic and can be injured much faster than muscles. Our brain knows this. As soon as the signal from the tendon receptors arrives, the brain prioritizes and unblocks the muscles as a more elastic organ. At this moment we stretch a little more, even though a few seconds ago we thought this was impossible.
Reflex arc of the spinal cord. Ray Long "Anatomy for hip openers and forward bends."
If you regularly stretch, the “fuse” receptors get used to new conditions and send a signal later and later. Therefore, the twine gradually becomes deeper.
During stretching, the muscles find themselves in new conditions, to which they gradually get used. Therefore, every increase in amplitude is accompanied by discomfort
The benefits of twine
Splits are most often perceived as the ultimate goal of stretching. And if you consider the desire to do the splits as a physical activity, taking into account all the nuances and rules of stretching, then you can keep your body in good shape.
The benefits of general stretching of the human body are obvious:
- relieves tension and spasms of muscle fibers;
- increases muscle tone and elasticity;
- improves joint mobility;
- nourishes muscle tissue and joints by increasing the flow of lymph and blood;
- makes the body more flexible and resilient;
- maintains health and prolongs youth.
Preparatory exercises for the splits train the back muscles, strengthen and stretch the spine and increase the mobility of the hip joints
Where to begin
In ordinary life, we walk, sit, lie on the sofa - all these actions do not involve stretching. Therefore, at the first lessons, the muscles, fascia and tendons are not yet ready for sharp stretching. Don’t try to do the splits right away on the first day.
Start with light loads and a comfortable amplitude. Gradually increase the number of workouts, repetitions, stretch time and amplitude. You can use a set of exercises that are recommended by physiologists Arnold Nelson and Juko Kokkonen in their book “Anatomy of Stretching Exercises”.
Start with a small amplitude and gradually increase it
How to breathe correctly
Doing the splits is easier if you breathe correctly. To do this, you need to follow two rules: do not hold your breath and stretch as you exhale.
During stretching exercises, beginners involuntarily tense and hold their breath at the moment before the greatest stretch. This is part of a defensive reaction that arises from the anticipation of pain and discomfort. Muscles, fascia, tendons and the entire body as a whole become tense. And for comfortable stretching, relaxation is necessary.
If you catch yourself thinking that you are holding your breath, do not rush to finish the exercise, stop in a comfortable position. Exhale and inhale again. First, slowly and deeply, then even out your breathing to your usual rhythm. When you breathe evenly, remember the second rule - stretch as you exhale.
During exhalation, the load on the ribs, muscles and abdominal wall decreases. This local relaxation helps the entire body relax and makes stretching easier.
Don't hold your breath and stretch as you exhale. This makes it easier to stretch
How to do the cross splits
Elena on the cross split
Warm-up
You should always warm up before stretching exercises. By warming up, we increase blood flow and increase muscle temperature. Warm muscles are easier to stretch and more difficult to injure.
Warm-up exercises are divided into general and special.
- Are common needed to warm up the whole body. These are, for example, jogging and jumping rope.
- Special- warm up individual muscle groups. For the splits, we will need to warm up the muscles of the hip area.
Before stretching, we can jump rope for a minute, and then begin special exercises. You need to warm up so that you sweat a little, but not get tired.
1. Spread your legs wide, point your toes out to the sides 2. Squat so that your thighs are parallel to the floor and your knees are in line with your heels 3. Repeat the exercise 10 times
1. Spread your legs wide, do not bend your knees 2. Bend towards the floor 10 times, your back should remain straight
1. Without changing position, bend over to one leg 2. Hold in this position 3. Bend over to the other leg and hold again 4. Bend over to each leg 10 times
1. Lie on the floor 2. Bend one leg at the knee 3. Do 10 rotational movements in one direction, then the other 4. Repeat the exercise with the other leg
Warm up before stretching. Warming up makes stretching easier and reduces the risk of injury
Stretching
Stretching exercises differ from warm-up exercises in that they gradually increase the range of motion. Simply put, it is with their help that you can do the splits.
1. Sit on the mat and bend your knees 2. Spread your knees to the sides, put your feet together 3. Hold your feet with your hands 4. Without rounding your back, tilt your body forward, press your knees to the floor 5. Stay in this position
1. Lower the knee of your left leg to the floor 2. Place the foot of your right leg on the knee of your left leg 3. Press the knee of your right leg to the foot of your left leg 4. Stretch forward, your back should remain straight 5. Stay in this position 6. Repeat the exercise on the other leg
1. Sitting on the mat, spread your legs in different directions. 2. Place your hands in front of you and roll your pelvis back and forth. It is important to roll the pelvis, not the shoulders
Landing
This is an exercise in which you will do the splits. It should be done after the entire stretching complex. The first few classes you won’t be able to sit down, but each time the floor will get closer and closer.
1. Press yourself against the wall so as not to fall back 2. Start slowly spreading your legs in different directions 3. Lean on the cube, if necessary
Check yourself: the back is straight, the legs are extended in one line.
How to do the longitudinal splits
Warm-up
1. Hold onto the wall with one hand 2. Rise up onto your toes 3. Lower yourself onto your full foot 4. Do 2 sets of 10 reps
1. Hold the wall with one hand 2. Bend your leg at the knee 3. With your bent leg, do 10 rotational movements in one direction, then the other 4. Repeat the exercise with the other leg
1. Place your feet shoulder-width apart, back straight 2. Squat so that your thighs are parallel to the floor 3. Return to the starting position 4. Repeat 10 times
1. Get on all fours 2. Raise one leg bent at the knee, thigh parallel to the floor 3. Raise your leg 10 times 4. Repeat the exercise with the other leg
During the longitudinal split on the front and back legs, we use different muscle groups. Therefore, different exercises are needed for the front and back legs.
Stretching
Thanks to stretching exercises, it will be easier for you to do the longitudinal splits due to a gradual increase in the amplitude of movements.
Front leg
1. Sit on the floor, stretch your legs 2. Bend your left leg 3. Place your right hand on your right knee 4. Place your left hand on your right ankle 5. Bend over your leg 10 times, keeping your back straight 6. Repeat the exercise on the other leg
1. Without changing your position, place your palms on the floor on both sides of your legs 2. Stretch along your legs as far as possible, keeping your back straight 3. Hold in this position 4. Repeat the exercise on the other leg
1. Without changing position, place your right hand behind you 2. With your left hand, grab your right leg by the foot 3. Straighten your right leg and pull it towards you 4. Stay in this position 5. Repeat the exercise on the other leg
1. Take blocks or books for support 2. Kneel down, stretch your right leg in front of you 3. Place the blocks on either side of you and lean your hands on them 4. Bend towards your leg 10 times, your back should remain straight 5. Repeat the exercise on the other leg
1. Without changing position, place your palms on either side of your leg 2. Bend towards your leg 10 times, keeping your back straight 3. Repeat the exercise on the other leg
1. Without changing position, stretch along your leg as far as possible, your back should remain straight 2. Hold in this position 3. Repeat with the other leg
Hind leg
Check yourself: the back is straight, the heel of the back leg points to the ceiling, the pelvic bones are in line.
How long will it take
Stretching requires from one month to six months. Don't compare yourself to others, because no two people are the same. For example, if your friend Masha did the splits at least once before she was twenty-three, then she can do it again after a month of training. For those who have never sat down, it will take up to six months.
There will be periods when no obvious progress is visible, but this is normal. You will sit down anyway. It’s just that at the very beginning you will only overcome the limitations of the nervous system. For fascia, muscles and tendons, this stage of stretching is normal. It will go by pretty quickly. When there are ten centimeters left to the floor, the process will slow down greatly, because at this stage the tissues are already stretched to their maximum and their elongation occurs. You will just need to be patient.
All people are individual and stretching can take from one month to six months
How to maintain results
The splits remain for two weeks after the end of classes. Then it will become increasingly difficult to sit on it, and if you do not resume classes, then after another two weeks the flexibility will return to the initial level. Therefore, stretching must be maintained. To do this, you need to stretch at least twice a week.
You can do one intensive and one maintenance complex.
- Intensive- the one during which you did the splits.
- Supportive- the one you did in the first week.
Exercise twice a week to maintain your stretch level.
Restrictions and contraindications
If flexibility and stretching are initially not your thing, but you want to do the splits, then it’s better to start under the close attention of a trainer, so as not to pull the muscles and discourage the desire in the first lesson. The most important thing in stretching muscles is a gradual but regular approach. Do not try to squeeze the maximum out of yourself in the first week and set records for your own flexibility through pain.
Before you start stretching, check if your case is on the list of contraindications:
- hamstring and inguinal ligament injuries;
- spinal injuries;
- the course of inflammatory processes in the musculoskeletal system;
- uterine prolapse.
Memo
- Discomfort during stretching is normal. The muscles find themselves in new extreme conditions, to which they gradually get used.
- Start with a small amplitude and gradually increase it.
- While stretching, do not hold your breath and stretch as you exhale.
- Be sure to warm up before stretching.
- Stretching will take from one month to six months.
- To maintain results, you need to stretch twice a week.
In the article, we looked at how to properly stretch for the splits. But Elena, as an experienced trainer, recommends not ignoring other muscles. We have prepared for you a selection of training complexes that will help keep your whole body in good shape. Enter your email and click the download button ↓
Nowadays, many girls dream of learning how to do the splits. There are a lot of articles on the Internet on this topic, where they promise that in just a week you can learn how to do this.
Why do you need to be able to do the splits?
- Firstly, by doing stretching exercises, you can have beautiful legs, toned thighs and buttocks.
- All these exercises strengthen the spine. You will have beautiful posture and less back pain.
- Muscles are strengthened and trained. If you fall, you will be less likely to twist your ankle or strain a muscle.
- You will become more flexible.
- Possibility to slightly lengthen the legs by 1-2 centimeters, because... you stretch your joints.
- Good for joints.
Is it possible to do the splits quickly?
But not everyone knows that everything is not so simple here. In fact, not every girl can learn this in a week. In 7 days, only those girls who are already physically well prepared will be able to do the splits. Those girls who are no more than 10 cm short of the splits.
For ordinary girls who do not regularly engage in sports, this is impossible to do in such a short period of time. If you don’t know how to do the splits, you will only be able to do the splits after a couple of months of training.
To do the splits you will have to train your muscles and the flexibility of your whole body.
How long does it take to learn how to do the splits?
In an average person, the muscles stretch only 3-4 cm per month. And then, this is if you consider that you will train them intensively every day. Now calculate how many centimeters you are missing from the floor? It usually takes a couple of months to do the splits, and sometimes even a year if you are not particularly flexible.
What factors affect flexibility and stretching?
Each person will need a different amount of time to learn how to do the splits. It's all individual. What influences this?
- Floor.
Women are generally more flexible than men. In addition, women can tolerate heavy physical activity much easier. Therefore, it is believed that it is easier and faster for women to learn how to do the splits.
- Age.
Obviously, the younger you are, the easier it is for you to do stretching exercises. Children are more flexible, their ligaments still stretch easily. Therefore, children can learn to do the splits in a couple of days. But for adults it will be more difficult. They will need much longer to stretch their muscles.
- Natural data.
We all have different body structure and flexibility. Some people can be flexible without difficulty without any training, but for others, on the contrary, it’s hard. It is also much more difficult for overweight people to learn this.
- Diet.
How you eat is very important for muscle flexibility. You need to drink enough water per day (precisely regular water) and eat food with plenty of protein. This diet will help your muscles recover after training.
- Physical fitness.
People who constantly play sports will find it easier to do the splits. Because their muscles are more prepared.
How to do the splits: where to start?
Before you begin any stretching exercises, be sure to warm up. Warm-up time should be at least 10 minutes. More are welcome. The warm-up includes jumping in place, running in place and squats. After warming up, your muscles will warm up, and stretching exercises will become easier and safer for you.
Exercises to do the splits
- After warming up, it is very useful to do leg swings. To do this, stand with your back to the wall and lift each leg in turn. You need to do at least 15-20 swings for each leg. Raise your legs as high as you can. Make sure your back is straight.
Now lean against the back of the chair and swing your legs back. 10 times on each leg. Afterwards we also do side swings. Also 10 times.
Gradually you will be able to raise your legs as high as possible.
Leg swings warm up your muscles and give your legs a good stretch.
- Now let's move on to lunges. We lunge in turn with each leg about 20 times.
- The next exercise should be done lying on your back. Extend your arms to the sides and take turns trying to pull your leg towards your face. You can help with your hand.
- Now let's do a very useful exercise called the butterfly. Sit cross-legged (feet together, knees bent). In this position, try to lower your knees as close to the floor as possible.
- A very important exercise is rolling. You need to smoothly roll from one leg to the other.
- Now let's move on to the slopes. Bends are best done while sitting. Sit on the floor and try to reach your toes. And so on several times.
- Now it is useful to repeat the bends only while standing. Stand straight with your feet shoulder-width apart and begin to slowly lean forward. Don't bend your knees. Stay like this for 30 seconds, then you can straighten up.
- We get down on one knee and stretch the other leg in front of us. We stretch in this position for 30 seconds, then change legs.
- We stand up, keep our back straight. Now bend your left leg and press your heel to your buttock. The leg can be supported with one or two hands. We tense our muscles and stand like this for 40 seconds. Then we change legs. This exercise stretches the muscles of the front thigh well.
- Now we sit on the floor. We bend our left leg at the knee, and stretch our right leg forward and turn it slightly to the right. With your right hand, try to reach the toe of your right foot. Hold this for 60 seconds. Then we change legs and repeat the exercise.
- Sitting on the floor, straighten your legs forward. Pull your socks as high as possible. Straightening your back, take a deep breath and, as you exhale, slowly bend your back forward. We bend our back as much as possible, and put our hands near our legs. Hold this for 60 seconds. Then the starting position and repeat again. This exercise stretches both the calf muscles and the hamstring muscles very well.
- Now we sit on the floor. Spread your legs as wide as you can (make sure it doesn’t hurt). We clasp our feet with our hands and lean our chest down towards the floor. At the same time, try to keep your back straight. We stay in this position for 15 seconds and straighten to the starting position. We repeat this several times.
- Now we need a chair or table. Place one foot on the table and stand straight. We begin to slowly bend forward. We do not bend our knees. We try to bend down as low as possible. We hold for 10 seconds and stand up. Then we change legs and repeat the exercise.
- We lie down on the floor on our backs. Now we raise our legs at a right angle. We spread our legs to the sides as far as possible. We try to keep them in this position for about a minute. Then we connect our legs together and smoothly release. We rest a little and repeat the exercise again. Try to do this exercise at least 5-6 times. In subsequent days, increase by one.
- We stand straight, feet shoulder-width apart. The back is straight. Raise your right leg and bend it at the knee. Then we press it to the chest and move it to the side. Try to take it as far back as possible. You can help yourself with your hand for this. Hold this for 10 seconds and get back to the starting position. Then we change legs and repeat the exercise.
- We sit on the floor, back straight. We spread our legs to the side. We bend towards the left leg, then towards the right, then bend forward. We return to the starting position. At the same time, make sure that your knees are straight. With each bend we hold for 15 seconds. We repeat the exercise 10 times.
- We lie down on the floor on our stomachs. We bend our legs at the knees and reach our feet with our hands. At the same time, we raise our head up. We try to hold in this position for 40 seconds. Then we relax and rest. We repeat the exercise several times.
- Now we stretch our arms forward in the same position lying on our stomach, and arch our back. Hold for 30 seconds and rest.
We make a bridge and stand like this for 1 minute.
All these exercises are very beneficial for the spine.
We kneel down and bend back, while holding our legs with our hands. We stand like this for 1 minute.
- We sit on the floor, stretching our legs in front of us. Now we try to throw each leg behind the neck in turn. We perform the exercise as much as possible. Every time you do it, you will get better and better.
- Sitting on the floor, bring your legs together. Now try to push your legs apart with your elbows. We repeat this 10 times.
Relax your muscles between exercises. All exercises can be performed in any order that suits you. You can skip some exercises.
How to do the splits: how to do stretching exercises correctly?
In order not to harm your body and perform all exercises without injury, you need to know the following rules:
- Don't forget to warm up before training. Muscles and ligaments need to be warmed up and prepared for stress. To do this, you can at least just jump rope for a couple of minutes. Running in place will also work. To warm up, you can take a warm shower and bath for 10 minutes.
- Remember that relaxed muscles stretch more easily. Therefore, when performing exercises, you need to relax as much as possible and not strain. To make it easier to relax, you need to choose a comfortable position to perform the exercise.
- When the muscles are stretched, pain appears in this place. The pain should be mild and tolerable. If the pain is severe, then the exercise should be stopped.
- The workout should last approximately half an hour.
- You need to repeat each exercise 20-30 times. If you can do more, then do it. But don't overdo it. Do each exercise calmly, without sudden movements. Choose the optimal rhythm for yourself and try to stick to it until the end of the workout.
We train our hands
In order to try to do the splits, you need strong arms, because... You will need to support your body weight. Therefore, it is necessary to do exercises on your hands.
It is very useful to do push-ups. They strengthen both the muscles of your arms and your spine, which is important for the splits.
If you haven’t done push-ups before, you need to do it gradually. On the first day, it is enough to do just one push-up. On the second, you already do two push-ups. And so on. Every day we add once. And so on until 10. After the tenth day, we begin to reduce it by one. And so on until once. This way you won't strain your arms too much, but at the same time train them.
Let's do the splits
Now you can try to do the splits. Try to do this very slowly. Try to spread your legs wider and wider, holding on to your hands. If you do the splits and feel pain in your muscles, get up immediately. If the pain stops, then you can sit like this for 20 seconds. Every day you will do better and better.
It is better to do the splits on a special fitness mat. It will be more convenient and comfortable for you to do this. It’s also better to turn on some nice music to help you relax as much as possible.
- Do the exercises regularly for 20 minutes, preferably twice a day (morning and evening).
- Training should begin only after at least two hours have passed since the last meal and an hour before meals.
- Don't exercise if your muscles hurt.
- Do the exercises smoothly, without sudden movements.
- During training, do not tense your muscles; relaxed muscles are easier to stretch.
- Choose comfortable clothes.
- For the splits it is best to wear socks, because... they glide well on the floor.
- Do not overexert your muscles to avoid sprains.
- You can drink some water during your workout.
Don't neglect the tips to do the splits correctly. Good luck to you.
Girls, don’t be lazy to do warm-ups and stretching exercises every day or every other day if you want to achieve results. Once you learn how to do the splits, don’t forget to continue practicing at least a couple of times a week. This is necessary to maintain the result. Without training, you will gradually not be able to do the splits again. It is best to practice with music that will help you relax and at the same time keep a rhythm. Also, it’s best to study with video lessons that can be downloaded via the Internet.