How to do a split from scratch. Exercises for the day, week, month. Lessons for beginner children, men, women at home

An integrated approach will help you to sit on the twine as quickly and safely for the muscles of the body as possible: preparatory exercises, regular stretching exercises and even special simulators.

Longitudinal and transverse twine - basic principles

Mastering the twine depends on the state of health, the age of the person and his individual capabilities. At a young age, it is much easier to sit on the twine for the reason that the muscles of a person under 25 have a much more elastic structure, and the joints are more prone to change their state - they are more mobile.

You can't just do stretching exercises to do the splits. It is necessary to do this in a certain sequence so as not to get injured and achieve results as quickly as possible. Many of the exercises used for splits are derived from gymnastics and yoga.

Basic exercises include:

• working out the front and back of the thigh;
• slopes of various types;
• circular and swinging movements;
• lunges;
• twisting and rolling.

The most famous types of twine are longitudinal and transverse. The rest of the exercises can only be performed by professional athletes. Unlike the longitudinal twine, the transverse one is technically rather complicated. Performing certain activities every day with clear awareness and aspiration will lead to the desired result.

A longitudinal twine is usually called a twine, in which one lower limb is thrown in front of the body, and the second is located behind, while the legs are stretched out into a straight line perpendicular to the body.

Longitudinal splits tighten the abdominal muscles and improve blood flow to the lower spine. Performing it for a long time, you can achieve stimulation of the gastrointestinal tract and the prevention of genitourinary diseases.

The exercise is legs apart at an open angle. To master the technique at home, you should perform special exercises, since it is not easy to sit on a transverse twine.

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Optimal exercise frequency

The main rule in classes is daily work. The best option would be to stretch your body in the morning and evening. The best is to conduct classes 1-2 times a day for 20-30 minutes.

It is necessary to start stretching after a set of preparatory exercises, which will completely warm up the muscles.

You should not try to warm up the body with a hot shower (bath), rub in creams and ointments. Only physical exercise should be warming.

It can be:

• run;
• gymnastics;
• jumping;
• squats.

Warm-up, warming up the muscles. How to do, how much

Stretching should be started with warm-up and warm-up. After spending 10 minutes on warming up the muscles, then proceed to the following exercises.

Split is an exercise with pain arising in the process of performing, where the muscles of the pelvic region are immediately connected, preventing the ligaments from stretching. At the time of its execution, with painful sensations, it is necessary to breathe deeply, focusing on breathing, and not unpleasant feelings.

A set of exercises

It is necessary to start training with simple exercises, increasing the load over time.

As an example for the initial stage of stretching, the following are suitable:

• Elements borrowed from yoga for muscle tension during static stretching.
• Dynamic movements performed by body parts for active stretching.
• Stretching strength training.

Stretching. How to do, how much

The correct principle of stretching is to perform several preparatory training sessions before the main ones. The first 2 times the exercises are not done at full strength. Perform the next 3 as much as possible, the movements in the exercise are deeper. There are 5 - 6 such approaches.

Stretching should be performed 2 times a day, devoting 15 to 25 minutes to classes. Twice a week, increase the workout by 10 minutes, doing it at maximum strength.

At home, learning to sit on the twine is convenient, since it is possible to conduct classes at any time.

Existing types of stretching:

• proprioceptive stretching, where there is an absolute perception of your body without physical muscle movement;
• statistical stretching is carried out due to the retention of a certain position of the body;
• dynamic stretching carried out using swinging movements.

Dynamic Twine Stretching Exercises - Swings

Dynamic stretching elements are important when warming up and relax the muscles after statistical exercises.

Swing your legs

For this exercise, you need to lean on an object: chair, table, wall. The legs are spaced shoulder-width apart, the body weight is transferred to one leg, the opposite is swung forward and backward, each time raising the limb higher, without bending at the knee. Change the position of the legs, repeating 20 times each.

Swing on the side

To stretch the internal muscles of the thigh and its back surface, leg swings are performed while lying on the side. A recumbent position is taken, then, turning over on its side, the leg rises sharply up. The body rests on the elbows or lies entirely on the side.Swings are performed 15 - 25 times, it is necessary to put the leg over the shoulder as far as possible. Change sides by doing the same exercise.

Rotations

The recommended rotations must be performed accurately and consistently.

Head rotation

Gently tilt your head back and forth, right and left 10 times. Do not bend too sharply or too deeply, as the cervical vertebrae are easy enough to damage.

Hand rotations

Legs not wide apart. Put your hands along your hips, lift one up, starting a circular rotation 15 times away from you. Then change position.

While doing this exercise, you can take steps in place, gradually starting to warm up the body.

Rotation by legs

To warm up the joints of the pelvis and buttocks, rotations are performed with the lower limbs. Stand on one leg, pull the opposite leg to the stomach, without bending. Spread your arms wide in both directions. In this position, draw a circle in the air with the raised leg 10 times. After changing it, repeat the exercise the same number of times.

Foot rotations

To warm the joints at the junction of the leg and foot, rotational movements are made with the leg, tucking it in the knee joint. The emphasis of the entire mass is placed on the one standing on the surface. Slightly pressing the bent limb to the chest, make circular rotations with the foot: first 7 times clockwise, and then the same in the opposite direction. Change position.

Slopes

Before sitting on the twine, it is important not to forget that the veins and muscles will be tightly clamped. Correct bends will help stretch the muscle flexor zones and veins under the knees.

Tilts from a vertical position

First, you need to place each leg away from each other. Leaning forward, you need to try to bend as low as possible without bending your knees or arching your back. Tilt can be done in a dynamic way: Swipe 30 times in a row at a fast pace, or statistical: bending over, linger in the pose for 30 seconds, gradually increasing the delay time.

Bends with hands "locked" behind the back

This exercise will make your back flexible and your posture better. Stand straight, not spreading your legs wide apart, take your hands back to the level of the lower back and lock them into a "lock".

Bending down, rush down, raising up the clasped hands. The kneecaps are in a fixed position. After holding out for 20 - 30 seconds, return to the previous position.

Legs bends

These tilts will help warm up the hamstrings. To perform them, spread your legs very wide, bend your arms at the elbows. The hands should be connected to the opposite elbows. With a straight back, make sharp springy bends: first to one leg, and then to the other. Repeat this exercise 10 times, touching each elbow in turn.

Tilts down and back

To warm up the muscle tissue of the back and back of the thighs, bends down and back. Spread your legs not wide, lower your body down and immediately raise it up, forming an angle of 90 degrees. Stand in this position for about 30 seconds, then return to the starting position. Repeat several times.

Tilt to one leg

The above bends should be done very carefully, because their implementation is accompanied by pain under the knee cups, but with the right actions, mastering the twine will happen much faster.

To do it, sit on the floor surface, straighten them along the entire length, put one of them on its side, bent at the knee.

Stretch your arms to the extended lower limb, trying to reach as far as possible. Hold for 25 seconds, change the leg, doing the same to the opposite.

Lean forward bend

Sit on the floor, spread your legs as wide as possible. Straighten your back, and lean forward with your body until you feel a dry, unpleasant pain under the knees. Stay in position for 30 sec. with a repetition of 5-7 times.

Lunges

After working out the stretching of the hamstrings and tendons, you should move on to the hips, doing lunges.

Classic lunge

The task of the classic lunge is to completely warm up the whole body. When placing the legs half a meter, it is necessary to take a large step forward, bending them at the knees.

After holding in the position for about 25 seconds, return to the starting position, using the other leg on the next lunge.

Static lunge

As in the classic lunge, but the back leg is pressed with the knee on the floor (for comfort, you can put a towel under the knee). The body of the body is vertical. Delay 20 sec. with a repetition of about 5 times, changing the leg.

Lunge with elbows on the floor

This exercise is equivalent to yoga, but if desired, it is available to any beginner. Lie on the floor on bent arms, placing one leg in front of your head at a 90-degree angle. After 25 sec. the location of the legs changes.

Lunge-rectifier

Lean the knee of the hind leg on the floor, the front limb is bent at the knee and set in front of the torso parallel to the opposite one, the body is raised. Hold the inhalation position for 25 seconds, and then change legs. The stomach is pulled in as much as possible.

Stretching the front of the thigh

Leaning on your knees and touching the buttocks with the heels, make a springy lunge with one leg back until it stops.Having lingered in this position, it is necessary to lower the buttock with springy movements as low as possible. Alternating legs, do the element 15 times.

Stretching while standing

The arms are great helpers for stretching. To perform strength stretching, do not put your legs wide. Take one with both hands, gradually stretching the leg up. After holding this for 15 - 20 seconds, recreate the element with the opposite leg.

Exercise "Fold"

Flexibility task "Fold" is very effective for beginners. Sitting on the surface and stretching your legs in front of you, you need to grab your fingers with your hands, stretching as far as possible.

Fix yourself for 20 seconds with five repetitions.

Double twists

Double crunches are liked by many who go in for sports, because when they are performed, the abdominal muscles are connected to the work. Sitting on the buttock, spread your legs wide in front of you. Bending one leg, stretch your palm to the toes of the opposite one, while twisting the side flexors. Approach 25 times on each side.

Twine trainer

To achieve the ideal shape of the legs, to achieve their lightness and stretch on your own without the help of a trainer, you need to know some rules:

• before you sit on the twine at home, you need to study the properties and physical condition of your body;
• do not forget about the condition of the spine and joints;
• focus thoughts without fixing on pain.

Existing modern exercise machines for stretching allow, without fear of health, to quickly sit on the twine even at home, help with the problem of curvature of the legs, since their function is to increase the elasticity of muscles and joints.

The built-in settings will prevent injuries and an increase in the load on muscle groups that are not used during twine.

You can see the results of your work when using the simulator after 1.5 - 2.5 months of systematic training.

The advantages of steppers include:

• elimination of painful sensations and more rapid stretching of extensor areas;
• self-tuning of the simulator, taking into account individual characteristics;
• trainings on the device are available for adults and children;
• the results of the training are visible from the first training session;
• comfort and satisfaction.

Types of twine trainers:

• Twine pole - consists of 2 parts, which are assembled into a pole.
• Twine frames - a 3-part construction. 2 of them (planks of the same length) are intended for the legs, and the other (shorter plank, placed between the other 2) allows you to control and change the degree of leg stretch.
• Professional simulators are devices that have a seat and legroom with several positions for fixing the position.

The most popular exercise machines are:

• M-FLEX;
• NPP Elmet Shpagat;
• Galafit GA999.

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Be careful

With the wrong approach to twine stretching, without the necessary warm-up and warm-up, injuries and injuries are 100% likely. It is necessary to perform stretching exercises with extreme caution for people with diseases of the musculoskeletal system, sciatica, obesity and pregnant women.

Reasons for failure

Without regular physical training, you should not expect quick achievements. The time for mastering stretching will be individual for each person.

There are several reasons why beginners fail:

• Irregular exercise performance. To achieve the goal, systematic and correct exercises are essential. It will be important to study the necessary instructions and recommendations in order to avoid mistakes.
• Injuries and microtrauma. With illiterate training, the tolerance of damage to the body increases. Previously acquired injuries can also become a barrier to goal achievement.
• Impatience.After seeing successful displays of flexibility, many begin to train with increased loads.

Sitting on a twine, performing a set of the above measures, is quite simple and at home. The main thing is to have faith in success, perseverance and good health.

Video on how to sit on the twine at home

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