The splits is an indicator of flexibility. It is used in gymnastics, dance, martial arts, cheerleading, etc. the Twine one is easy, the other difficult. But with proper goal setting to master this exercise perfectly for one week. However, under one condition, you have methodically and seriously to work.
You will need
- Lightweight clothing made of natural fabrics for workouts, Mat, persistence and dedication
1. The warm up need to warm up your muscles. For this approach the jumps, running in place, swinging arms and legs or simply intense walking for 10-12 minutes. This time is sufficient to proceed to the exercises for stretching.
2. Sit on the floor (on a Mat) and stretch your legs. Your fingers try to reach the toes. Your back must be straight. By reaching the toes, hold for 20-30 seconds and breathe out. Repeat this exercise 10-15 times. Follow back, do not slouch.
3. Sit so that one leg was stretched out straight in front of you, and the other in the side, at right angle (90°) relative to the first. If a right angle is not obtained, try to achieve this by all means, help my hands, whole body drag. Change the position of the feet: right in front, left to side, then Vice versa – left front, right aside. Remember about a right angle. Your back must be straight.
4. In the supine position raise legs 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, lingering in this position for 1 minute. Alternate with rest. Repeat the exercise on the first day of the workout 10 times on subsequent days increase the loading at its discretion.
5. Stand 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 her 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 raised and then swung to the side. First max, then delay your feet on weight.
6. This exercise is done standing. Make a sharp lunge with right leg forward at a right angle. Do swinging, squat movement (in the groin must 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 a standing position raise your right leg bent at the knee and press it to his chest. Take the leg to the side, lock. Then by hand try to take the leg as far as possible to the side (you should feel the stretch of muscles). Change the leg and repeat the exercise.
8. In a standing position, one leg cast over the back of a chair, table or windowsill (if you do exercise at home) and flexing the leg at the knee, make a motion with the whole body in the direction of the object thrown leg. 10-15 times. Adjust the leg.