You will need
Never sit on the string at once. It is possible to stretch muscles. Be sure to heat them before class. It may be a warm bath, warming massage, and walking. Workout for a few weeks should be aimed at training your muscles. Performing regular exercise, more attention is paid to stretching the leg muscles and the hip joint.
Perform a flapping motion with your legs. This exercise is very effective. With a straight back and a support on one foot raise in Mahe second. She should be free to rise above the level of the shoulders. Alternately, change the legs. Follow the posture.
Run the slopes, his legs support. It can be any, you reach to the waist, the surface. Keep your balance, try to bend as low as possible. Do the same with the other leg. In this exercise, you can experience pain. Don't overdo it. Muscles and tendons become more elastic and stretch. Remember that they need time in order to take the desired state.
Calmly try to get on the transverse or longitudinal splits. Stay in the moment when you feel pain. Don't rush, keep your posture. At the slightest change your health for the worse or if you experience any discomfort, immediately stop the exercise.
Do all these exercises every other day for 30 minutes. Do not skip classes. Tune in to the final result. After a workout, use a relaxing massage technique, relax. After about a week of workouts you will definitely see the result. Even if you during this period failed to do the splits, don't worry: the goal is near. Remember that the performed exercises were not in vain, and you have already made much progress towards your goal.
If you feel muscle pain after exercise, take a hot bath. It will help to relax the muscles.
Advice 2 : How to quickly stretch your legs
An important part of any training program are exercises for stretching the legs. Due to this the body becomes more flexible, maintain good posture and reduces the risk of damage to the ligaments and muscles. Proper stretching strengthens the joints and makes them flexible. So how do faster to stretch the leg muscles?
You will need
- - Mat;
- - the chair.
Before you start stretching, you must warm up. Otherwise, you will be hard to perform exercises with the correct amplitude. Warm-up, do leg swings, jump, squat or pedal a stationary bike. All this will help to improve blood circulation, thus improve the supply of oxygen to muscle tissue.
To perform the first exercise, accept the original position. To do this, lay on the floor Mat and lie on your back, put legs and lift them up, hold right. Start slowly to plant his feet until, until the feeling of discomfort. Stay in this position for half a minute, relax. After the legs are more or less accustomed, increase the amplitude of the dilution of the legs.
Set a chair and put it on the back straight outstretched leg. Lean forwards as far as possible, not vegimite back. Lock the pose, then repeat with the other leg. This exercise helps to stretch the lumbar muscles and hamstrings. If you are unable to lift legs high, use a stool or keep your foot on the back of the chair and on the seat. Gradually increase the height.
Lie on your back and bend your legs at the knees. One leg straight, and slowly start to raise, pull it as close as possible to him. If you find it difficult to keep the foot on weight, unable to hold her thigh or the calf. The knee should not be bent, repeat the exercise with the other leg.
Sit on Mat, knees spread to the sides and keep feet together. Straighten your back and pull your belly, slowly lean forward until until you feel a pulling pain in the inner thigh. Straighten up and try to push my knees as far as possible so that they touch the floor. Repeat this exercise 10-15 times.
Stand up, keep your body upright, make the leg step forward (as far as possible), lock the position. The second leg should remain straight (do not bend the knee). Continuing to keep this position, slowly squat to knee straightened leg could approach or touch the floor. Repeat the exercise with the other leg, it's a great stretch for the muscles of the pelvis and calf muscles.
Advice 3 : How to do the splits at home
Girls often dream to quickly do the splits at home without having to attend special classes with a trainer. There is a special technique of stretching the muscles and ligaments that can lead to the desired result.
Note that without training to quickly do the splits at home will not work. First you need a few days, preferably 1-2 weeks to strengthen the muscles of the body and legs. Start training with light Jogging in the morning or evening that will help get your legs stronger and prepare them for further loads. Instead of Jogging on the street you can practice Jogging in place at home or on the treadmill at the gym.
Start each morning with a small charge for all muscles. Be sure to include as many exercises for legs: squats, lunges and swings in different directions. As soon as you become easier to perform these exercises, you can move on to training to to the splits.
Learn first to sit in side splits (legs extended to the sides), which usually provides easier and faster longitudinal (one leg extended forward and the other backward). Sit on the left knee. Begin to pull to the side of the right leg, trying to straighten it, and sitting as deep as possible. Make no less than 20-30 per try, and then change legs. This exercise should be done 3 times a day.
Try to sit in side splits completely as soon as the rotation of the straightening of the legs will be easy to complete. Usually you start this phase you can have in 3-5 days. Spread them apart both legs and begin to squat as low as possible. You'll feel some pain. Do 20-30 squats 2-3 times a day. After a few days the muscles and ligaments will stretch and you will be able to do the splits.
Proceed to the exercises on the forward split. As in the case with cross for a start you need to stretch each leg. Sit on the left knee and begin to pull forward the right leg, trying to straighten it completely, then change position to the opposite. The number of sets and reps is the same as in the previous steps.
Take splits completely as soon as you feel ready. If you have been able to do the splits in a cross shape, then quickly reach a result. If after several days you experience severe pain in the ligaments, pause for 1-2 days to let the body rest, and then resume training.