How do the splits? The most complete guide. How to train correctly to learn how to do the splits How to do the men's splits

Due to certain historically established customs, many activities in our lives are usually divided into “male” and “female”. Fitness in this regard is no exception - and that’s why guys prefer to do boxing or lift weights, while girls sign up for stretching and Pilates. Meanwhile, stretching for men is no less important than for women. Because sets of exercises for stretching muscles and ligaments not only help keep you in shape, but are also directly related to male potency.

In this regard, it makes sense to figure out whether men need to do flexibility exercises if they engage in strength sports? And if so, how quickly, starting practically from scratch, can you achieve more or less tangible results? What goals should you set for yourself - just not to let your muscles “sour”, or create a program that will allow you to? Is it possible to skip going to the gym and do stretching at home? Let's try to give answers to the questions posed.

For men, there is a direct relationship between sexual health and the development of body flexibility. There are at least three reasons for this.

1. Stretching for men promotes active blood circulation in the pelvic area. As a result, the vessels receive enough blood - and an erection, in essence, occurs due to a sharp rush of blood to the male genital organ.
2. Developed muscles are the best protection against pinched nerve fibers. After all, the source of this problem is compaction and compression of the vertebrae, which occurs due to weak support of the spinal column by the back muscles.
3. The health of the body directly affects the psycho-emotional state - and many of the problems of men in bed are related specifically to the psyche. Moreover, the very first failure often causes an avalanche-like process of increasing fear before each subsequent sexual intercourse. But switching to the use of drugs that enhance potency is definitely not the best way out of the situation, and this will cause much more harm than good.

How to do this or that type of stretching if you are a beginner? And should you immediately worry that without the ability to professionally do the splits and arch a bridge, your classes cannot be considered full-fledged? Of course, the benefits of splits for men are undeniable - however, this is far from the first and not the main step in the art of creating a flexible and strong body. It is much more important to start with basic tasks - improving blood circulation in the pelvic area and relieving tension in the spinal column.

This can be achieved by performing special gymnastics for beginners, the first lessons of which can be obtained at a fitness center from experienced instructors, or you can immediately start practicing at home (fortunately, photos and videos of all useful exercises can be easily found on the Internet).

What tips should you not neglect when starting to stretch at home, in the gym or at the stadium?

1. The main thing is to warm up! You can’t start straining “cold” muscles. The best option is a light cardio warm-up and gymnastic exercises for the joints for 10–15 minutes.
2. "Hurry up slowly"! This catchphrase suits our task perfectly. Sudden movements when stretching are contraindicated - but slow and smooth movements, on the contrary, ideally help strengthen the muscles and make the ligaments elastic.
3. Don't break the technique! Otherwise, pain and even injury will begin to haunt you, and the effect of the exercises will be much lower than you would like.
4. Don't make classes a competition! Your workouts are for you, not for spectators. There is no need to try to get ahead of someone or prove something to someone.
5. Exercise regularly! At least three times a week. And combine exercise with proper nutrition, light jogging, cycling, swimming or any other form of light cardio. If you add moderate power loads to this, the result will not be long in coming!

Remember one more important thing - ANY person can do stretching (except perhaps those for whom it is contraindicated due to serious disorders of the body). The main thing is to increase the load gradually and do it with pleasure!

When is the best time to stretch?

In principle, you can perform the exercises almost anywhere and at any time. And not only in an apartment, park or on the beach - but even while waiting for a tram or stuck in your own car in a traffic jam. If only I had the opportunity and some time!

Of course, some moments and places are more convenient for this, and experts recommend:

• give preference to the morning hours, before leaving for work;
• do exercises during breaks during the working day;
• periodically, approximately once every few hours, subject to a sedentary lifestyle;
• when you feel muscle numbness;
• just like that if you are sitting, reading or watching TV anyway.

Three Types of Stretches to Develop Flexibility

There are different types of stretch marks - and each of them has its own purpose.

1. Passive stretching. The slowest type, involving complete control over the muscles. To do this, the application of force must be long-term and external - that is, provided by a simulator, an exercise partner, or some kind of load. Its goal is to stretch the ligaments and muscle fibers as much as possible, but with virtually no pain.
2. Active stretching. With it, the force is achieved through its own movement. At the same time, the muscles contract more actively, and the tension is at the limit of the athlete’s capabilities.
3. Ballistic stretch. Ballistics is aimed at movements with acceleration, and therefore requires experience and extreme attention (otherwise you can tear muscle fibers and damage joints). However, it is also necessary, since the types of loads on the muscles should not only be static.

Technique: what and how to pull?

Neck (head tilt)

1. Starting position – standing. The back is straight, looking forward. Slowly tilt your head down as far as possible. At the end point, fix the position for 10 seconds. We return to the starting position.
2. We repeat the same steps, but with the head tilted back. We do not open our mouth.
3. Now we tilt our head to the left - and we help press it to the shoulder with our left hand (the shoulder itself does not rise). The same fixation - but for 20 seconds. We return to the starting position.
4. We repeat the same steps, tilting our head to the right.
5. We begin slow rotations of the head clockwise. Then do the same - counterclockwise (10 turns in each direction).

Arms, shoulders and biceps

The exercise is done at a wall bars or other vertical support.

Triceps

How to do a triceps stretch?

Breast

For this we need bars.

1. Starting position – standing, hands resting on the bars from the elbow and above.
2. Slowly bend your legs, lowering your body down to the maximum possible (it can be easily determined by the increase in pain).
3. We fix the position for 30 seconds and return to the starting position. Repeat 10–15 times.

Press

The simplest method because it does not require any equipment.

Upper back

How do we stretch?

Starting position – standing, chest slightly arched, breathing even.

1. We round our back, sticking out our chest, while simultaneously stretching our arms and shoulders down and forward to balance (the chin also tilts a little).
2. Having reached the limiting point, we also, slowly, straighten up.

Fixing the final position is not necessary here, and the maximum load should be felt in the area of ​​the shoulder blades. If the tension occurs in the wrong place, we try to correct the movements until we achieve the desired result. Repeat 10–15 times.

Lower back and back of thighs

The most difficult exercise for beginners (provided they strive to perform it correctly).

1. Starting position – standing.
2. As you exhale, WITHOUT BENDING YOUR KNEES (this is important!), lean forward and reach for the floor with your fingertips. If there is no flexibility in the muscles, this will not be possible at first. But you need to repeat the exercise (again and again, day after day) until, when you bend over, you can touch the floor with your open palms.
3. As you exhale, take the starting position.

Important! When performing the exercise, the back should remain straight and not arch. Otherwise, it will be mainly the muscles of the back, rather than the lower back, that will be stretched, and the effectiveness of the exercise will greatly decrease.

Legs

How can a man do the splits? As a rule, they are not able to do this as quickly as women. However, you need to strive for this.

The first step in this will be the following exercise:

Legs, in perspective – splits (transverse)

The second step will be an exercise that is performed immediately after the previous one.

1. Starting position - standing, with your hands holding onto a support (for example, a wall bars or the back of a high and heavy chair), legs set as wide as possible (as far as possible).
2. Slowly we begin to spread our legs even wider, moving our feet. Each time we will fall lower and lower - and even if we do not reach the level of sitting in full splits, we can be satisfied with the result in which about 10 cm will remain to the floor.
3. We fixate in the lower position for 20–30 seconds.
4. Just as slowly and carefully we return to the starting position.

Legs back and forth, in perspective – splits (longitudinal)

Horizontal bar

It's easy enough to hang on. Often, at any time and without restrictions. Such a hang relieves the spine perfectly, and at the same time trains the strength of the hands.

The ability to do the splits is an indicator of good joint flexibility and muscle stretching. Few people know how to do this, but almost any person who does not have problems with the musculoskeletal system can learn this gymnastic element in 1-2 months. To do this, you need to systematically perform a certain set of exercises that do not require too much time and effort. Let's look at how to do the splits at home, how to acquire this skill without injury and consolidate it for a long time.

Having set yourself such a goal, do not strive to meet the minimum deadline. Working on the plasticity of muscles and ligaments is a purely individual process; if you force it, you can get injured, thereby postponing the achievement of the desired goal indefinitely. The main principle of training should be the desire for unhurried, gradual progress.

general information

The word “split” is of Italian origin, it is derived from the verb “to split” and implies spreading the feet as far apart as possible. Both legs should be extended in one straight line. Depending on how the lower limbs are oriented relative to the body, longitudinal and transverse twine are distinguished.

With a longitudinal split, the legs are spread in the plane of symmetry of the body - forward and backward. There can be two such positions - with the left or right limb in front. Accordingly, the longitudinal twine can be left or right. When mastering it, it is necessary to pay equal attention to the development of both options. With a transverse split, the legs are spread in the frontal plane - in both directions. As a rule, doing a cross split is more difficult and takes more time to master.

The easiest way to perform longitudinal or transverse splits is while sitting on the floor. In this case, body weight and floor partially help to fix the muscles and ligaments in a stretched state. More complex options, available only to the most trained and flexible - standing, jumping, hanging, supported by hands, standing on hands. But the greatest “split achievement” is the cross split, in which the hips are separated by more than 180°. It is performed on supports under the feet and is called royal.

Confident execution of the splits is a mandatory requirement in many sports and dance disciplines. Those who do not possess this skill may be denied admission to advanced sports and dance groups. An excellent way out for such people, as well as for everyone who would like to master this spectacular gymnastic element, is training at home.

Basic Rules

Before you begin doing stretching exercises for the splits, familiarize yourself with the basic rules of stretching training. These rules cannot be neglected; this is fraught not only with wasted time, but also with the risk of injury.

• In principle, by systematically performing stretching exercises, you can do the splits in any physical form - both with significant excess weight and with underdeveloped muscles. However, the ability to do the splits will not add many points to your image if your form leaves much to be desired. Therefore, it is recommended to give priority attention to achieving normal weight and other physical parameters, and only after that master the splits.
• Stretching is not a strength load, and you don’t need to give your muscles time to recover after it. The more often you practice, the sooner you will be able to do the splits. The ideal training regimen to strive for is two 20-minute stretching sessions daily, morning and evening. Remember that a day without training is a step back.
• You can only stretch warmed muscles, so before each workout you need a 10-minute warm-up - jumping, squats, running with high knees. Or do stretching exercises immediately after strength training or cardio.
• If you warm up your bottom with a hot shower or bath before stretching, the process will go much faster, and the goal of doing the splits in a month may be quite achievable.
• Perform the exercises smoothly, without jerking or sudden pain. Pain will inevitably be felt, but it should be tolerable.
• To avoid injury, it is better to do without the help of a partner, or at least agree that he immediately stops using force at your first request.
• The muscles being stretched should be as relaxed as possible and breathing should be calm.
• It is most convenient to practice on a bare, smooth floor wearing socks, which ensures good gliding.
• Having reached maximum stretching, it is advisable not to freeze in a static position, but to make oscillatory movements with small amplitude, strengthening and weakening muscle tension.

Contraindications to mastering the twine are injuries to the joints and spine, arthrosis, arthritis, osteochondrosis and other diseases of the musculoskeletal system, thrombosis, hernias of the groin and abdominal wall, arterial hypertension.

Set of exercises

In order to do the splits, you need to achieve good stretching of the muscle groups:

• hips;
• shins;
• buttocks;
• lower back;
• groin

Let's consider which exercises are most effective for working out all these zones. For each exercise, do 3-4 repetitions, holding the stretch for 30-40 seconds. Don't forget about the need for pre-warm-up.

For those who have started training, a natural question arises: how long can it take to do the splits. This will depend both on the initial data: age, gender, physical fitness, and on the intensity of training. On average, for those who are not gifted with natural flexibility, this period is 2 months. Those who are more flexible can do the splits in 1 month; representatives of the older generation may need six months to do this. Transverse twine, as a rule, is more difficult to master than longitudinal twine; you will have to work on it longer.

Anterior thigh

Lying on your side and placing your head on your arm extended in line with your body, bend the knee of your upper leg, clasping your ankle with your upper hand. Keep your knees together, your lower leg and body do not change position, your back does not arch, your buttocks do not rise. Use your hand to bring the heel of your relaxed upper leg toward your buttock until you feel a strong stretch in your quadriceps. Stay in this position for 30-40 seconds. Do the same while lying on the other side.

Posterior thigh

Lying on your back, lift one straight leg up and clasp your ankle with your hands. The second leg is half bent and rests on the floor. If you cannot reach your ankle, you can grab your shin or use a towel or belt, throwing it over your foot. Keep your foot perpendicular to your shin. Pull your relaxed leg up as if trying to throw it behind your head. The muscles of the back of the thigh should be strongly stretched. Freeze at the point of maximum stretch. Do the same for the other limb.

Inner thighs

Sitting on the floor, spread your straight legs wider. Lean forward, feeling the muscles in your inner thighs stretch. Hold the pose at the point of maximum stretch.

Buttocks

Lying on your back, with your knees bent, place the ankle of one limb on the reed of the other. Wrap your hands around the thigh of your lower leg and pull it towards your chest along with the ankle of the other leg resting on it. Do not lift your buttocks off the floor. You should feel the muscles in your buttock, lower back, and outer thigh of your upper leg stretch. Stay in the maximum stretch position. Change the position of your legs and repeat the exercise.

Small of the back

Standing on all fours, bend your back as much as possible, raising your head up, and then round your spine, squeezing your buttocks and head down. After completing the exercise, sit on your heels with your head on the floor and your arms extended forward.

Shin

Approach the closed door within walking distance and grab the handle. Place the toes of one foot against the door, raising them as high as possible, with your heel touching the floor. Holding the handle, move the straight body closer to the door. The calf muscle of the front leg is greatly stretched. Freeze at the point of maximum stretch. Repeat the exercise, changing the position of your feet.

Muscles of the groin area

Sitting on the floor, spread your bent knees to the sides, connect your feet with your soles and bring them as close to your buttocks as possible. Holding your joined feet with your hands, press your elbows on your relaxed thighs until the muscles on their inner surface are stretched to maximum. Hold this position.

Half twine

As the name implies, this position is an inferior version of the longitudinal twine. One leg in it is stretched back, and the one that should be stretched forward is bent at the knee. Before a full split, a half-split lacks the most difficult thing - one straightened leg. But, despite the simplicity of this exercise, not everyone can do the half-split beautifully right away. To achieve this, you need to pull your toes back, straighten your back, turn your shoulders and lift your chin. You can maintain balance by leaning on your arms at the sides of your body. Stay in this pose for 30-60 seconds. Perform 3-4 half-splits on both sides.

The final part of the workout

Having worked all muscle groups using the given exercises (3-4 repetitions on each side), you can begin to actually do the splits. It is most convenient to do this on a smooth floor wearing socks. Slide your feet along the floor, spreading them to the sides for a cross split, or back and forth for a longitudinal split. To perform a correct longitudinal split, an important condition must be met - the knees must be fully straightened.

During your first workouts, most likely, your pose will very vaguely resemble a split. The distance from the buttocks to the floor can be half a meter or more, especially when it comes to cross splits. But every day you will sink lower and lower, getting closer to your goal.

Some fitness trainers recommend using a stack of books when practicing longitudinal splits. You need to sit on it, spreading your straight legs to the sides, and then pull out one book from under you, making sure that your knees and body remain straight. With each workout, the stack of books will decrease, and when it disappears completely, you will finally be able to do the splits. How quickly this happens will largely depend on your persistence and patience.

To maintain the acquired skill, do not give up training, do stretching exercises and try to do the splits at least once a week.

A small child, like a boy or a girl, can easily do the splits. It has elastic and pliable ligaments. Can a person over 30 cope with this task? Yes! But only after long training, both at home and in the gym.

Basic Rules

Twine is good for the body. It is quite possible for both men and women to learn to do the splits at home, provided that you begin to master the fairly simple technique of doing it and the step-by-step lessons that are described below in the article.

There are several advantages to doing this:

• Helps stretch many ligaments and restore joints.
• Allows you to relieve muscle tension after strength training.
• Promotes weight loss. Your legs will become slender without looking over-pumped.

But this effect will be achieved if the athlete adheres to the basic rules:

• It is necessary to exercise regularly– every day, or better yet twice a day. The muscles that are stretched after it will not have time to return to their original shape in such a short time.
• You should start stretching only after warming up., walking or taking a warm bath. “Warmed” muscles will perceive the load better.
• The duration of the lesson should be at least 15 minutes.
• An important component when performing static exercises is breathing. It is required that the inhalation and exhalation be smooth.

Vegetarians and raw foodists have flexible bodies and elastic ligaments. Meat and fried foods make muscles tougher.

How long does it take to do the splits?

The structure of the body is individual for each person. Accordingly, the period during which he will be able to do the splits will be noticeably different. You need to look at the level of preparation.

Experience in sports activities is also important:

All these terms are conditional. Each athlete's body will behave differently under the loads placed on it. The more he trains, the faster he will achieve success.

Horizontal and longitudinal - which is easier to do?

There are two main types of static twine - horizontal and longitudinal. For approximately 90 percent of the population, the second option is easier to master.

This is due to several logical reasons:

• When a person moves, his legs move forward and backward. This trajectory is repeated when performing longitudinal twine. For the body, this is a familiar body position; accordingly, it will begin to succumb to stress more easily.
• The structure of joints and muscles is formed in such a way that it is easier for them to stretch in the vertical direction than in the horizontal.

It is recommended to first learn how to perform a longitudinal split, and then begin to master the transverse twine. There are people - exceptions - who have a slightly different structure of ligaments and muscles. It is easier for them to do the first version of the exercise.

When should you not learn to do the splits?

– this is the standard body position for gymnasts. Don't think that everyone can repeat it.

There are several cases when training should be postponed to another time:

• High blood pressure. It can occur without the characteristic signs of this process. It is recommended to carry out this medical procedure first so as not to cause damage to your health.
• Recent spinal injury or any part of the legs (especially the thigh, knee, foot). The same applies to bruises.
• Inflammatory process, observed in the hip joint area.
• Any pain, discomfort and poor health is a contraindication for training.

Recovery after a long illness, pregnancy, the postpartum period - all this refers to a special case. Before starting classes, you should consult with a specialist.

Where to start doing stretching exercises?

The first thing you need to do is prepare for the main training, for this you should:

• Prepare the room. It should be warm. Otherwise, it will be more difficult to “force” the muscles to work. If it is not possible to warm it up, then you should wear warm but comfortable clothes.
• It is better to avoid shoes. If you want to exercise in shoes, then it is better to give preference to sneakers or sneakers.
• An important part of the lessons is the selection of a musical composition. You need to choose several calm compositions that will be pleasant to practice to.
• A rubber mat may be needed.
• It is recommended to prepare a centimeter. Every day, using this object, you need to measure the distance from the lower surface of the thigh to the floor. This will allow you to evaluate the effectiveness of the exercises.

Any sporting event begins with a good warm-up. Every part of the body should participate in it, from head to feet. The inversely proportional direction operates here: the less a person has to do with sports, the longer the preparation, and vice versa.

Exercises

It is advisable to conduct classes during from 18:00 to 22:00. It is during this period that the muscles stretch better. You should put everything aside and ensure complete peace of mind. Now you can start the sporting event.

Warm-up

Warm-up for doing the splits is a set of measures aimed at preparing the whole body for a sports discipline. Any movements that are usually used for morning exercises will do.

5-10 minutes are enough to “activate” the body and improve blood circulation.

Warming up the muscles

Warming up the muscles for doing the splits is a set of measures consisting of active movements.

It might look like this:

• Run in place. The higher your knees are while lifting, the better. Total duration – 1 minute.
• Jumping. Which ones exactly? Doesn't matter. Closed straight legs, spreading the feet in the horizontal and longitudinal direction, turning the knees - all this is suitable for a fruitful warm-up. Total duration – 2 minutes.
• Squats can also be performed in any form. It is important that they are as deep as possible. Total duration – 2 minutes.
• Lunges forward. The knee should be bent at a right angle when performing the exercise. Total duration: 1 minute for each leg.
• It is mandatory to do swings with large amplitude. The total duration is 1 minute for each leg.
• The final part of the warm-up is walking in place. Total duration – 1 minute.

Ten minutes is enough to warm up the muscles and prepare them for serious work. You can do other voluntary movements. During their execution, the body itself will tell you that it is ready for stress.

Attempts to do the splits

As soon as the workout is over, you should do the splits again. This will allow you to evaluate the effectiveness of the training. The athlete will understand whether he is performing the exercises correctly and whether they need to be replaced.

For longitudinal twine you need:

For cross twine you need:

You need to lock in the “final” position for a few seconds. You should make several smooth movements from side to side, similar to the work of a pendulum. Similarly, it is necessary to make movements in the forward-backward direction.

If possible, you should stay in this position for 5-7 minutes. It is normal to experience tension and mild pain. It can be reduced by relaxation and proper breathing (long inhalation, long exhalation).

Initial position

An important part of this exercise is the transition to the starting position. This must be done very slowly and carefully, since any sudden movement can damage the ligaments.

Necessary:

• Place your hands on the floor as much as possible, transferring the entire load to them.
• Connect your legs, making alternating movements of your feet.

Limbs may begin to shake. If this occurs, then you should make several rotational movements of the pelvis.

Other exercises

There are several auxiliary exercises that will prepare the muscles for doing the splits.

Bend forward from a sitting position

The purpose of the exercise is to fold the body. The nose should be in contact with the feet.

Bend forward with legs apart

When changing position, do not straighten your back. Each movement must be performed in a tilted position.

Experienced instructors assure and assure that the wider your legs are spread, the more benefits this exercise will bring.

Butterfly

The closer the feet are to the body, the more effective the results of the exercises will be.

Yoga exercises

Yoga- a famous type of sports discipline that develops body flexibility and allows you to achieve mental balance. From this category there are four exercises that will be useful for doing the splits.

Runner's pose As in the previous version, your back should be strictly straight.

Lunge Forward Bend

• Stand up. Straighten your leg forward, placing it on your heel.
• Tilt your body towards your leg. Grasp your foot with your hands.

The purpose of the exercise is to connect the body with the leg protruding forward.

Deep Lunge

• Lunge. One leg should be pointed forward, bent at a right angle, resting on the heel. The second leg should be straight, directed as far back as possible, resting on the toes.
• Place your palms on the floor.
• Make several springy movements up and down, tensing your inner thigh.

When practicing yoga, it is very important to maintain calm breathing.

Typical beginner mistakes

In conclusion, it’s worth saying a few words about the mistakes that beginners often make:

- This is a rather complex exercise, and with age it becomes more and more difficult to make it more and more difficult. Only with proper training will the final goal be achieved. follow all the advice in the article and then you will succeed!

Reading time: 13 minutes

Splits are the dream of many. But what if you don't have natural flexibility? Is it possible to achieve the desired stretch if you are still very far from your goal? Can. The key to results will be three factors: regularity, diligence and time.

We offer you the most useful tips on how to learn how to do the splits, as well as the most effective exercises for the splits. Even if you are not particularly motivated to do the splits, remember that doing the suggested stretching exercises will be very beneficial for your health. This includes increasing joint mobility, improving the functioning of the pelvic organs, and strengthening the leg muscles.

How do the splits?

1. The main condition for good stretching is regularity - you should exercise 5-6 times a week. And if you want to speed up the result, then do splits exercises every day or even 2 times a day. Taking long breaks from stretching will set you back several notches.
2. Morning stretching, when the body has not yet had time to warm up, is considered the most effective. But your joints and muscles will be most flexible by the end of the day, so it is very important to stretch both morning and evening.
3. Before training, take a hot shower, it will relax your muscles and make them more flexible.
4. Necessarily Warm up your body before stretching: Have a good jump or run. It is advisable for you to sweat slightly. Warm-up should last at least 10 minutes. The better you are warmed up, the easier the splits exercises will be. Check out our selection of warm-up exercises.
5. Turn on some nice slow music. This will allow you to relax, let go of your fears and train more effectively.
6. In order to do the splits, you need an integrated approach to training. Don't just focus on developing, for example, the pelvic area and hamstrings. The body is a single organism, which means it is necessary to develop absolutely all muscles and achieve flexibility in all joints and tendons.
7. Start with a longitudinal twine, it is easier to achieve than a transverse one. After you sit on the longitudinal split, proceed to attempts to perform the transverse split. But you can also stretch in parallel into two splits at the same time.
8. Don't set yourself up for quick results. The Internet is full of articles “How to do the splits in one day, in 3 days, in a week”, but don’t be fooled by loud headlines. Listen to your body and don't force things.
9. Be prepared for pain. As you stretch, you will feel discomfort in your muscles and ligaments from time to time. Such discomfort during splits exercises will accompany you constantly, so your exercises are unlikely to be pleasant and relaxing.
10. Need to stretch with a relaxed body and deep breathing. Your muscles should not be tense! The deeper your breathing, the better your body can stretch, which means you can do the splits faster.
11. Don't turn to strangers for help so they can try to stretch you. This is fraught with injury. Better slowly but surely.
12. Use ready-made training video sets if you don’t like to train on your own or want to diversify your splits exercises. Check out our selection of twine videos.
13. You can perform splits exercises in several approaches. For example, we took a lunge position, reached maximum muscle tension, and stayed in this position for several minutes. Then we rested a little and returned to the lunge position.
14. The least traumatic stretch is static, which involves holding one position for several minutes. Use a stopwatch on your phone or wristwatch: you should be in a static position for at least 1-2 minutes.
15. If you want to do the splits faster, then The total duration of your workout should be at least 30 minutes.
16. When stretching, pull the toe not away from you, as in ballet, but towards you. This will allow you to deepen the stretch even more.
17. If you want to achieve faster results in splits exercises, then try practicing yoga regularly. Thanks to yoga, you will learn proper breathing, develop flexibility, stretch your muscles and open your joints. You can, for example, do yoga in the morning and stretching in the evening.
18. If you were able to do the splits, take your time to relax and rest on your laurels. In order to maintain the result, you need to continue to exercise, otherwise there will be no trace of your flexibility left.
19. Remember that each of us has different genetics. For some, a week of regular training is enough to do the splits; for others, even three months is not enough. If you have natural flexibility, it will be easier for you to do the splits.
20. If you want to do the splits faster, you can purchase additional tools for effective stretching. For example, split stretching machine. Stretching on the simulator is very convenient and comfortable - you do not need external pressure or holding positions. Using a stretching machine will keep your muscles relaxed and more pliable for stretching.

In childhood, it is much easier to work on stretching due to better joint mobility, softness of ligaments and muscles. Typically, children can do the splits without difficulty, and with regular practice they maintain good stretching until adulthood. Therefore, you can practice splits with children or younger brothers and sisters.

Exercises for transverse and longitudinal splits

We offer you a selection of the most effective exercises that will help you do the splits. These exercises for transverse and longitudinal splits must be performed 5-6 times a week for 40-60 minutes. Hold each pose for 2-3 minutes, accompanying the stretching with deep breathing (you can use a timer). Try to deepen the position more and more each time, gradually stretching the muscles and ligaments. Use yoga blocks (or books) and a strap (towel) as needed.

1. Lunge

Get into a lunge position with your back knee on the mat (place a towel or pillow under your knee if necessary). Keep the shin of the other leg perpendicular to the floor, do not move the knee forward of the foot. Deepen the position, trying to pull your pelvis towards the floor. You can use yoga blocks. This is one of the simplest and most useful longitudinal split exercises!

From a lunge position, lower your hands to the floor on either side of your feet. Grab your bent left leg with your right hand, turning your body as shown in the picture. In this position, the leg muscles for longitudinal splits are stretched even better.

In a lunge position, place both hands on one side of your foot. If flexibility allows, lower your elbows to the floor. Use yoga blocks for support as needed. Each time, your leg muscles will stretch, and you will be able to quickly bring yourself closer to your goal of doing the splits.

From a lunge position, straighten your front leg with your knee tucked. Place your hands on the floor, try not to hunch your back. Feel the stretch in your hamstrings with this split exercise. This will be useful for both transverse and longitudinal twine. Gradually move your front leg forward to deepen the position.

From a lunge position, lower your front leg to the floor, turning your leg to the side. The foot is located near the pelvis, the thigh and lower leg lie completely on the floor. The pelvis stretches towards the floor and forward, do not turn it to the side. The pelvic bones point forward. If possible, lower your hands to the floor, deepening the position. This is one of the most effective longitudinal split exercises, and it is quite simple.

6. Deep Pigeon Pose

You can deepen the position of the pigeon by pulling the back leg towards the body with your hand. The pelvis stretches towards the floor, do not turn it to the side - the pelvic bones should look forward. Skip this exercise if you are not flexible enough.

Lie on your back and grab a belt, towel or elastic band. Lift one leg up and pull it towards you. Try to straighten your knees, this will help you feel the stretch in your hamstrings and hamstrings. The second leg is straightened and lies on the floor. If you find it difficult to maintain this position, bend your other leg at the knees. (not the one we pull, but the one lying on the floor).

We continue to perform splits exercises in a lying position. Grab your leg with a strap and move it first to one side, then to the other. Try to straighten both legs at the knees to enhance the leg stretch. This is not only a great exercise for cross splits, but also a good stretch for the back.

The fold is one of the most popular exercises not only in split training, but also in stretching training in general. The main condition for performing this exercise: you should not lower your neck and back to your legs, but your stomach. Don't hunch over or reach your back toward your legs; you should be stretching your hamstrings, not your spine. If you can't reach your feet with your hands, use a towel or strap. During this splits exercise, try to keep your back straight.

One of the main asanas in yoga perfectly develops leg stretching. With the correct downward-facing dog position, you will effectively stretch the hamstrings and hamstrings, which is required for both cross and longitudinal splits.

To deepen the stretch from a downward-facing dog position, lift your leg straight up. The legs are straight, the knees are pulled up, the back and legs form a slide. This exercise is great practice for vertical splits.

Another very effective exercise for longitudinal and transverse splits is bending towards the floor. Note that in this position, both legs remain straight and do not bend at the knees. Feet are completely on the floor. If you can’t keep your back straight when bending over, you can lean on blocks or a chair.

Take a side lunge position and lower your pelvis as low as possible. The back remains straight, you can maintain balance by resting your hands on the floor. The depth of the side lunge position is very dependent on your stretch. If you can't get into the position shown in the picture, just don't go that low. Remember that the knee should not go beyond the toe.

Take a deep squat position and rest your elbows on your knees. Stay in this position, trying to maintain balance. If you cannot stand steadily in the garland pose, then place a yoga block under your buttocks. Again, make sure that your knees do not go past your toes. This exercise will not only help you do the splits, but will also strengthen your leg muscles.

But this exercise will be very effective for cross splits. The butterfly exercise is not as simple as it might seem at first glance, especially if your hip joints are not sufficiently open. In this splits exercise, it is very important to keep your back straight. If stretching doesn't allow you to do this, place a pillow or yoga block under your buttocks. Try to place your heels as close to the groin area as possible.

Another very effective exercise for cross splits is the frog. Get on all fours and spread your legs apart, resting on your forearms. You can place pillows or a towel under your knees. Try to deepen the position, gradually spreading your legs. Regular frog practice will help you open your hip joints and do the splits.

17. Bend to the side with legs spread

After you have completed a number of preparatory poses, you can do a basic exercise for cross splits. To do this, you need to sit on your buttocks and spread your legs to the sides as far as possible. If you cannot keep your back straight in this position, then place a pillow under your buttock. Bend to the right and left. Feel the stretch in your legs increase.

18. Bend forward with legs spread

From the same position, lean your body forward, keeping your back straight. Place your hands or forearms on the floor and hold in this position. The wider your legs are, the closer you get to the cross split. When tilting, you can lean on the block.

19. Longitudinal splits exercise

To practice the longitudinal splits, you will need several yoga blocks or pillows. Take a deep lunge position and gradually move your legs apart into a split, lowering yourself to the floor to the maximum possible depth (you can use socks for better glide). Freeze in this position, trying to breathe out the painful sensations. Place your hands on blocks or the floor. You can stay in this position for 3-5 minutes depending on your capabilities. Gradually you will sit lower and closer to the floor. Exit the splits carefully without sudden movements.

M-Flex split stretch machine

Split training will become several times more comfortable and effective if you use a special M-Flex split training machine, which provides a tremendous advantage over traditional stretching methods. Working out on the M-Flex machine is very simple: just put the footrests in a position that is comfortable for you and you can start training. What is the advantage of stretching for splits using the M-Flex simulator?

Firstly, the load is applied smoothly and evenly. Secondly, the soft seat and foot rests allow you to stay in a stretched position for a long time. Thirdly, thanks to an accurate progress bar, you can easily track your results. But the main advantage of M-Flex is the ability relaxation on the simulator, which is the key to quickly achieving results. With regular exercise, you will not only be able to do the cross splits, but also significantly improve your stretching.

Is it true that it is more difficult for guys to do the splits than for girls, and why do they do stretching at all? GO.TUT.BY asked these questions to Minsk residents with an impressive stretch and looked at what a man’s split looks like.

“Some troll and compare with Van Damme, but no one condemns”

Ivan Kubasov calls himself an atypical IT specialist - “not a bearded comrade and without a belly”. He used to do ballroom dancing and always wanted to learn something that not every person can do.

— For example, I dreamed of performing a somersault and doing the splits. The somersault has already been achieved, but for a beautiful split there are only developments yet,” Ivan says modestly.

He got into stretching by accident: he saw a photo of a colleague from a stretching workout on social networks, asked her about the classes, joked and parted ways.

“And later she came up to me with a question: “What are you doing here? Get ready and come with me to training.". There was nothing to do in the evening, and interest arose. Moreover, my colleague promised a huge number of beautiful girls in the group - she didn’t lie, by the way,” the young man smiles. “In the hall I was first greeted with mocking glances: “Come on, boy, show what you can do!” But over time, he more or less joined the team.

The 34-year-old Minsk resident began stretching in October last year. He says the progress is obvious:

— Despite the fact that boys are mostly made of wood, I can easily sit in a butterfly and put my knees on the floor. Coach Tatyana Glavatskaya tactfully avoids discussions: how much more work remains to be done to achieve the perfect split. She knows how to captivate the process, so questions “how much?”,"and when?" disappear by themselves.

At the same time, the Belarusian IT specialist does not dare to call stretching training a complete pleasure.

— On the one hand, stretching is painful and unpleasant. On the other hand, I understand that this is a challenge to myself, and boys love challenges. In addition, training is beneficial for the muscular system and joints. We don’t just spread bridges and throw our legs in different directions, but do static stretching.

Ivan says that his friends react differently to his hobby:

- Someone trolls and calls Ivan Damme - a parallel with Van Damme. Someone says: "Cool!" But they definitely don’t condemn. What is my motivation for coming to stretching? This is great and interesting. And to be completely honest, a handsome coach is also a great motivation.

“We went with a partner to a world record - we did double splits 10 times”

Sergey Kudaev Born in Novopolotsk, in elementary school he was involved in martial arts, and at the age of 14 he joined the sports acrobatics section. He received the rank of candidate master of sports and ended up in a circus studio.

“A circus performer can’t do without stretching,” explains Sergei. — Stretching is important both in sports and in dancing. It’s not for nothing that they say: a flexible man is a young man. Moreover, flexibility lies not only in the ability to do the splits, but also in the mobility of the joints, shoulder girdle, back... The split is just a small element of stretching. It is available to any person if only he has the desire and perseverance.

Sergei recalls how, after a year of training, he could easily do the splits.

— For men, this skill is a little more difficult due to clogged muscles. But when stretching, it’s more likely to take into account the physiological specificity of the body, rather than the gender one,” notes the circus performer. - For example, my partner and I even set a world record - we did a double split 10 times. True, the Guinness Book of Records commission rejected it.

Sergei Kudaev recalls that as a child he sometimes had to stand up for himself when his peers made fun of his passion for acrobatics.

— There were no serious conflicts. And among my hobbies were not only acrobatics and stretching, but also martial arts. But I never understood or liked mass sports like football.

At the age of 19, Sergei decided to move from Novopolotsk to Minsk. I didn’t manage to get into the Belstate Circus, but I was invited to be a dancer in the “Khoroshki” ensemble. Later he began performing solo as an artist of the original genre.

“Now I regularly keep in shape through training and rehearsals. I work from an hour to four hours a day on acrobatic technique, flexibility, strength and endurance. As soon as I take a short break, I immediately notice a decline.

“It’s not very comfortable to be the only guy in the room. And girls in short tops are distracting"

To a bank employee Sergei Yakimovich He's 32 years old, but he humorously calls himself an "age agent" who grew up watching Jean-Claude Van Damme films. Stretching like this actor’s was a childhood dream.

— I accidentally found out that there is a dance and fitness studio in the same building as our bank branch. I decided to try doing the cross splits as an adult. Home workouts did not bring the desired results - I probably felt too sorry for myself.

Sergey signed up for stretching in general groups for boys and girls.

“The first time was hard mentally and physically. After stretching I always wanted to sleep - I spent so much energy. I didn’t feel very comfortable being the only guy in the room. And the girls in short tops were distracting.