You will need
- Light clothing from natural materials for training, Mat, perseverance and dedication
Instruction
1
Warm-up is necessary to warm up the muscles. This will suit jumping, running in place, waving the arms and legs or simply intense walking for 10-12 minutes. This is enough time to go to the exercises for stretching.
2
Sit on the floor (on a Mat) and extend your legs. Fingers try to reach the toes. The back should be straight. Reaching up to the toes, hold for 20-30 seconds and breathe out. Repeat this exercise 10-15 times. Watch your back, don't slouch.
3
Sit so that one leg was stretched out straight in front of you, and the second side at a right angle (90°) relative to the first. If a right angle is not obtained, try to achieve this will certainly help the foot with the hands over the body drag. Change the position of the feet: right in front, left to side, then the opposite – left front, right side. Remember the right angle. The back should be straight.
4
In the supine position raise your foot strictly at right angles to the body. Spread them apart and hold for 1 minute. Then connect, drop on the floor, rest 10 seconds. And up and spread legs, pausing in this position for 1 minute. Alternate with rest. Repeat the exercise in the first workout day 10 times in the following days, increase the load at its discretion.
5
Stand up, alternately lift the leg forward 90°. The back is straight. First, follow the foot for 15-20 times, then lift the leg, try to keep it in this position for 20-30 seconds. The number of these exercises can be arbitrary, but the more the better.
And now this same exercise, only the legs should be lifted, then swung to the side. First max, then delay leg on the weight.
And now this same exercise, only the legs should be lifted, then swung to the side. First max, then delay leg on the weight.
6
This exercise is performed while standing. Make a sharp lunge the right leg forward at a right angle. Do rock, squat movement (in the groin, should be felt stretching) for 20-30 seconds. Then lunge forward with your left foot and repeat the movements. The exercise is performed 6-8 minutes.
7
In the standing position raise your right leg, bent at the knee, and press it to his chest. Take leg to the side, lock. Then by hand try to take the leg as far as possible to the side (you should feel a stretch the muscles). Change the leg and repeat the exercise.
8
Standing one leg cast on the back of a chair, table or windowsill (if you do exercise at home) and by bending the leg at the knee, move the whole body in the direction of the subject, which throw the foot. 10-15 times. Change the leg.
Note
During exercise do not try to stretch the muscles as much as possible, to red circles before my eyes.
Feel the measure, otherwise you can damage not only the muscles but also the joints, and then to return to execution of your dream - the splits you can only a few months later.
Feel the measure, otherwise you can damage not only the muscles but also the joints, and then to return to execution of your dream - the splits you can only a few months later.
Useful advice
To do these exercises must be regularly and diligently, differently the purpose – to do the splits in a week – will not be achieved.
All the exercises for stretching muscles should be done slowly and smoothly, avoiding sudden movements.
During exercise, all muscles of the body should be relaxed, in a state of stress, they will not be able to fully stretch out, and then half of the energy You spent will go to waste.
In the days after the exercise You will experience pain throughout the body, but that is no reason to throw up. Can after exercise to visit the bath is a great way to relieve muscle pain. And during exercises it is good to include rhythmic positive music.
If you don't go on about his weakness and will continue to do the entire set of exercises daily, the pain will disappear on the 3rd day, posture becomes straight, the gait is easy, and the 7-8th day you will easily sit on twine.
All the exercises for stretching muscles should be done slowly and smoothly, avoiding sudden movements.
During exercise, all muscles of the body should be relaxed, in a state of stress, they will not be able to fully stretch out, and then half of the energy You spent will go to waste.
In the days after the exercise You will experience pain throughout the body, but that is no reason to throw up. Can after exercise to visit the bath is a great way to relieve muscle pain. And during exercises it is good to include rhythmic positive music.
If you don't go on about his weakness and will continue to do the entire set of exercises daily, the pain will disappear on the 3rd day, posture becomes straight, the gait is easy, and the 7-8th day you will easily sit on twine.
