First you need to warm up your muscles - or you can earn stretching of the muscles. To warm up the muscles can even a warm bath, but better to stretch your leg muscles. After warming up, you can begin the exercises.
The first and main exercise to help you do the splits is leg swings. It is done just. Stand on one leg so that it fell the whole weight of the body. The second leg raise to the maximum height which you can. It's okay if the leg is above the waist does not rise, over time this will change. Then switch legs and do the swings with straight legs and straight back.
Now let's do the second exercise in order to do the splits at home. Place foot on table or any other surface that is flush with the belt, and make slopes to the floor. Then switch legs. If you just exercise does not work and it will hurt – don't worry, will do next time, the most important thing is regular employment.
Next, you will proceed to the third exercise that will help you to do the splits at home. In fact, try to do the splits as far as possible to the occurrence of pain. Try to sit down and transverse and longitudinal splits.
Doing these exercises one need in a day for thirty minutes. After two weeks of training, you will have visible result that will help you to achieve the goal – to do the splits at home!
It is not necessary to do exercises abruptly, and immediately, do everything slowly and smoothly, otherwise you risk to get injured.
Advice 2 : How to do the splits at home
The splits everyone can. Regardless of gender and age. Of course, the young do it will be easier than the elderly. But patience and dedication over several weeks or months will lead to the desired result.
Remember, while stretching the ligaments will hurt. Pain is a sign that everything is going right. But the pain should not be as strong or abrupt – control efforts. A sharp pain may be a sign of muscle injury or ligament. After such an injury will have a long time to recover, and achieve the goal postponed for a long time. Practice regularly, 2-3 times a week for 30-60 minutes. Do all exercises smoothly and slowly, without surge and sudden movements.
Before training carefully mash. For this is good Jogging. In the home run replace with jumping rope, squats, leg swings forward, backward and sideways. When performing swings your legs straight as possible to raise them not try. In addition, perform exercises to warm up the knee joints, turns and inclinations of the case in hand.
Basic training start with attacks. To do this, set one leg forward, bend the knee. The second right and pull back. Keep your backs straight. Do Bouncing squats up and down, then change the leg. To complicate the exercise as far as you can pull the front leg and as far as possible ostavlyaite back.
For the second exercise widely spread your legs apart. Start to hop on one leg, bending it at the knee. Leave the other leg straight. Keeping the body straight, slowly roll down with one foot to the other. The pelvis should move in a straight line, not arc.
The next exercise is the butterfly. To perform sit on the floor, the feet connect together, knees spread to the sides. Do springy movements with his knees up and down, trying to lower them as low as possible. To improve the efficiency of help the knees. After the end of exercise, without changing his position, grasp the foot with your hands and start bending forward.
Go to the exercises on the transverse twine. The splits as low as possible, with a maximum force of squeeze feet as if trying to get up. Do this exercise in woolen socks on the parquet and linoleum. Within 10 seconds hold the maximum muscle tension, then relax them for 5 seconds.
In the sitting position at maximum twine, start gently wiggle it so that the legs slowly parted wider and wider. Also, from this position do the slopes of the body forward and sideways. Then, sitting on the maximum twine, put themselves under the stack of books and sit back on them. Try to relax the muscles, and then slowly remove the book from under him.
Starting exercise, perform at least 15 repetitions for each exercise. Every 2 weeks increase it by 5 reps until you reach 45 times. Try with each subsequent repetition exercises to stretch slightly larger than the previous one. But with the appearance of a sharp pain and loosen stress.