How to learn to do the splits at home

In order to do the splits at home you will need only a floor and a series of simple exercises that are easy to learn, regardless of age. Older people can do the splits over two months, more young people can master this technique much earlier.

Instruction

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!

Useful advice

It is not necessary to do exercises abruptly, and immediately, do everything slowly and smoothly, otherwise you risk to get injured.

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