You will need
- gymnastic Mat (foam).
Exercise daily, at least 30 minutes. This will allow you to achieve victory, no matter how much you may be years. The younger and sportier your body, the faster you will get the result. But before you start, you need to believe that the splits really at any age! Someone does the splits in 2-3 weeks, and others have to deal with a few months.
Start with a warm up. This will warm up muscles and ligaments and stretching will go faster. You should not do stretching on cold ligaments! You run the risk of injury. Warm up can include jumping, fast walking, Jogging, bending, leg swings, jumping rope. A good option will include rousing music from soul to dance 5-15 minutes.
Follow Mahi feet, 8 on each leg in each direction. Stand up straight, you can hold the back of the chair. The legs should be straight. Mahi should be done forward, backward, to the far side and inside. Each series of swings end delay feet in the air for 30 seconds. If you easily get to do more than 8 strokes at a time, then do more.
Stand up straight then make a lunge forward. The back leg should remain straight, and the front – to bend at the knee. Take to feel the stretch the muscles of the groin.
Stand up straight, legs straight. Lean forward, trying to reach first his fingers to the floor, then try putting the hands on the floor, then place them on either side of himself, but in the end, embrace arms legs. It is at first difficult, so you can bend down and try to relax in this position that the ligaments were "used" to reach.
Folds. Exercise, like the previous one, only need to sit on the floor and reach hands to toes from this position. Then try to spread your legs as wide as they can. Lean forward, trying to lay down a breast on a floor. Each day extend your legs slightly wider than in the previous year.
Try to do the splits. Each lesson and complete it. So you will feel progress, and in a day and all are surprised to find out that you have already achieved the goal. Then you don't have to complete the training, otherwise the result will disappear quickly.
Despite the fact that contraindications for stretching legs for splits is very small, yet, useful to see them. If you have problems with the spine, feet or pelvic part, if you have suffered a physical trauma in the near past, before starting your workout, consult your doctor. Training on your own, in any case, you should exercise caution and softness to your body.
To speed up the stretching, you need to do it in a warm room. Before doing this it is possible to take a hot bath or shower so that the muscles and ligaments to relax.