Advice 1: How to do the splits in one day

The splits in one day to sit down, of course, possible. But the path you then will be only one in the hospital with torn ligaments. And instead of dreaming about reaching the unreachable, better close enjoy stretching their muscles. Then not per day but per month exactly does the splits without any injuries.
How to do the splits in one day
Instruction
Types of stretching there are only five. Active stretching is self-stretching. During passive stretching of the muscle stretches the human partner. Dynamic stretching is carried out first to a light tension, and then flows smoothly into another move. Ballistic stretching is performed with a springy action and jerks. Finally, static stretching involves exercises that require little physical activity. The way, that static stretching is recommended by doctors as the most useful and effective.
How to do the splits in one day
Before any exercise you must first warm up. Jumps and leg swings, riding a bike is your muscles will warm up and allow you to begin classes.
Muscles in the time stretching should be relaxed. This is especially true of the working muscles.
Back posture must be smooth. Even clotting up, try the back to straighten. In sharbino position your ligaments and muscles lose elasticity and flexibility.
You should breathe quietly and smoothly. Inhale nose, exhale through your mouth.
Stretching exercise regularly. Only then the effect will be maximum. And do not try to stretch through can not - necessarily injure yourself. And now a few exercises that stretches your muscles and helps you to do the splits.
Follow tilt forward, back, hold right, and try to get to the floor.
How to do the splits in one day
Put one foot slightly in front, bent at the knee. And the second leg should be smooth. Put one hand under the bent leg. Try to sit as low as possible in this position. While rear leg should remain flat.
For stretching calf muscles stand up to the standing position, rest against the wall and take one leg lunging forward. The heel is located behind his feet press to the floor, keeping leg straight.
How to do the splits in one day
Sit on the floor, spread your legs apart as wide as possible. The back should be straight. Both hands grip the socks and drag chest to the floor.
Sitting on the floor spread your legs a bit more. Join hands together and start moving them forward. Keep the back straight. In the end, you need to lie on the floor with his chest.
How to do the splits in one day
Useful tips:
Remember that engaging in regular stretching, you will achieve a straightening of posture, and get rid of joint pain. In addition, you will improve the flexibility and experience complete freedom of movement.
How to do the splits in one day

Advice 2 : How to put the splits of the child

About the use of twine for children says a lot. If the child learns to do the splits, the muscles will become flexible and strong. The twine also allows you to improve your posture, which is very important at a young age.
How to put the splits of the child
Instruction
1
The best age for learning a child's twine 5-7 years. It was during this period the muscles quite flexible and supple, so to train the child able to do the splits is not difficult. First we need to develop active flexibility. This is the magnitude of amplitude of movements, which is created by muscular effort. Engage daily with your baby stretching exercises that help to increase this flexibility.
2
Do the exercises consisting of leg swings. Put the child sideways to the chair, one hand may adhere to his back, another holds the belt. Let dynamically generates swing leg to the front 10 times, then backward, then to the side. Then you need to change the position and repeat the exercise with the other leg. When performing movements keep the sock from the child's well-stretched, knees not bent, the back remains smooth.
3
Then continue with static stretching. Show the child the exercise by bending forward. When you tilt you need to get palms the floor, to stay in this position for 10 seconds, then take its original position. Repeat this exercise 10 times.
4
The following exercise: with the right hand to clasp right leg (the leg bent at the knee) and hard to pull heel to gluteus muscles. Be done 5 times. Repeat with the other leg.
5
Another stretching exercise. Invite a child to put one foot on the chair to the height of the waist, and slowly bend over, pulling hands to the floor. In this case, you must be near to, if necessary, to support the baby. To execute 5 times with each leg.
6
After this warm-up you can go directly to the twine. Let the child gently placed on the longitudinal or transverse splits. You support him in this shoulder. Need to go down to a small pain. But the main thing is not to overdo it. Otherwise, when a sharp pain, the child doesn't want to deal with.
7
Such daily exercises will take 20-30 minutes. And after a couple of weeks your child will be able to do the splits without any effort.
Note
Just remember that this ability how to do the splits, you will need to maintain regular trainings in the future. Try to constantly improve them, so the child is not bored with monotonous perform boring exercises.

Advice 3 : How to teach a child the splits

The ability to sit on twine develops a good elasticity of the muscles and healthy joint mobility. And this, in turn, improves coordination and reduces the risk of injury when falling. Children have softer ligaments and therefore the child learn to do the splits much easier than an adult. The most important thing to know how to do it properly.
How to teach a child the splits
Instruction
1
Training should be conducted competently. To do this, each day do with child exercises to stretch the muscles. Just remember: in any case you should not stretch cold muscles. First always do a warm-up for 3-5 minutes. Suited squats, walking, duck walk, leg swings, light jumping on toes and running in place.
2
Then do stretching exercises. Stretching for length of twine running from the counter on his knees. Let the child pull alternately one and then the other foot forward, trying as low as possible to bring the pelvis to the floor. You also need to keep the leg stretched forward, was necessarily rectified in the knee. Because if baby gets used to bend, re-train then it will be very difficult.
3
For the transverse stretching of the twine. Spread your legs out to the sides as far as possible, arms stretched forward – this is starting position. Explain to your child that he needs to carry the weight of the body first on hands, then on the twine. During such rotation, gradually bend arms, thus reducing the gap from the floor. For those who are already well warmed up and stretched out, there's another great exercise. It is called creep. Sitting on the floor, it is necessary to push the legs out to the sides, then resting on her arms and without moving the legs, as if to crawl in the prone position on your stomach. Over time, the exercise is complicated by the fact that crawl need to be, almost without lifting your pelvis off the floor.
4
To maximum from to stretch not all the time. After stretching the alternate implementation of the right longitudinal-transverse and left splits. The following exercise "butterfly" (or "frog"). Let your child sit, put the feet and pull them as close to your groin, trying to get knees to the floor. Next you need to begin to move the knees up and down as if waving in wings.
5
The next stretch is the wall. The child becomes to her back, a hand grabs the bar above him. Slowly lift one leg the baby up. The knee of the second leg on which it stands, gently lock your knees, in order not to give the kid's foot the ability to bend. The child's leg raise smoothly up and down until a slight feeling of pain, to muscle stretching. Then in the next lesson, already stretching a little bit better and stronger.
Note
There are exceptional cases where the child has previously had any problems with hip joints, such as dysplasia. In this case, you must be very careful with the split. Proper stretching can only improve the condition wrong can cause injury. So better conduct classes with the child under the guidance of an experienced coach.
Useful advice
Remember that first workout, and then stretching. Watch that the child should not have to suffer from severe pain, it is desirable that the sensation was pleasant, only slightly came to light the verge of pain.
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