Tip 1: How to do the splits in one day

The splits in one day to sit down, of course, possible. But the path you then will be only one in the hospital with torn ligaments. And instead of dreaming about reaching the unreachable, better enjoy a close by stretching your muscles. Then not for a day, but definitely will sit down on a twine and without any injuries.

Как сесть на шпагат за один день

Manual

Types of stretching there are only five. Active stretching is to stretch muscles. During passive stretching of the muscle stretches the human partner. Dynamic stretching is carried out first to a light tension, and then flows smoothly into another move. Ballistic stretching is springy action and jerks. Finally, static stretching involves exercises that do not require large motor activity. The article, static stretching is recommended by doctors as the most useful and effective.

Как сесть на шпагат за один день

Before any exercise you must first warm up. Jumps and leg swings, riding Bicycle is great your muscles will warm up and will allow you to start training.
Muscle stretching should be relaxed. This is especially true of the trained muscles.
Back with the posture must be smooth. Even coiling up, try to straighten your back. In a hunched position your ligaments and muscles lose elasticity and flexibility.
To breathe quietly and smoothly. Inhale nose, exhale through your mouth.
Stretching exercise regularly. Only then the effect will be maximum. And don’t try to stretch out through «can’t» necessarily self-harming. And now some exercises that stretch your muscles and help you to do the splits.
Perform a forward bend, with your back straight, and hands try to reach the floor.

Как сесть на шпагат за один день

Put one foot slightly in front, bending at the knee. And the second leg should be smooth. Put one hand under the bent leg. Try to sit as low as possible in this position. Thus the back leg should remain flat.
For stretching calf muscles stand in a standing position, rest against the wall and take one leg lunge forward. Heel rear foot press to the floor, keeping leg straight.

Как сесть на шпагат за один день

Sit on the floor, spread your legs apart as wide as possible. Your back must be straight. Both hands grip the socks and chest reach the floor.
Sitting on the floor spread her legs wide. Join hands together and start to move them forward. Keep your back straight. In the end, you need to lie down on the floor by the chest.

Как сесть на шпагат за один день

Helpful hints:
Remember, regularly doing stretching, you will achieve a straightening of posture, and get rid of the pain in the joints. In addition, you will improve the flexibility and experience complete freedom of movement.

Как сесть на шпагат за один день

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