How to quickly get on the splits?
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Everyone can learn how to sit on a splits, regardless of age and physical fitness. To do this, it is important to exercise regularly. It is necessary to perform special exercises; Some of them will cause you "pulling" pain, but this is normal and should not be frightened. It is best to conduct a class every day or 1 time in two days. The duration of the training should be from 30 to 60 minutes. Exercises should be performed slowly and smoothly, avoiding sudden movements and severe pain.
If you want to quickly sit on the splits, then do the workout correctly and consistently. It is necessary to begin each session with a warm-up, as it will prepare the body for complex exercises.
During the warm-up you need to warm up the muscles. To do this, make a run or take a jump rope and perform with it from 100 to 200 jumps. Then start swinging your legs in different directions. During this exercise you should lie on your side and begin to lift the opposite leg. Keep it straight and lower it slowly.Then roll over on the other side and do the same exercise with the other leg. It is better if you make 15-20 moves for each of them.
The next exercise, which must be performed during the warm-up, is rotation with the leg bent at the knee in and out. During its execution you need to stand straight. In total, you need to complete 15 approaches on each leg.
And the last is rotational turns of the body, which must be performed 20 times.
You will need to do a set of exercises that looks like this:
- Perform attacks. Extend your left leg forward and gently bend to the knee, straighten the second and move back, while watching the posture - it should be straight. Perform 30 up and down movements with your left foot and then the right in the same position.
- Perform rolls. Spread your legs wide, sit on one of them, the second one should remain straight. Hold the case straight. Roll smoothly from one foot to the other, keep the pelvis closer to the floor. It is necessary to perform 30 such exercises.
- The performance of the butterfly. Gently sit on the floor, spread your knees to the sides, make sure that the feet are joined together.Start doing springy exercises, trying to get your knees to the floor, helping during this time with your hands. Perform 30 sets. After that, clasp your feet with your hands and hold them close to you. Hold for 5 seconds and then return to the starting position. Do three such exercises.
- Tilting performance Sit on the floor, then stretch your legs and pull them together, lift your socks up. Then you should clasp your feet with your hands, and with your breasts, press your knees as hard as possible, but do not bend your legs. Hold this position for as long as possible. Repeat it 4 times.
Now you need to perform the final exercise before you start to sit on the splits. Spread your legs wide and straighten your arms. Lower the pelvis down, leaning your body, and then perform the reverse movement. Do this exercise 30 times.
The most crucial moment is doing the splits. Spread your legs as wide as possible, and then start to gradually spread them to the side. It is necessary to do so until you feel a strong and sharp pain. Hold this position for a minute, and then begin to gradually rise to the starting position.It is recommended to perform several approaches at once in order to stretch and heated muscles as best as possible.
It is important to understand that after the first lesson you can not completely sit on the splits. After all, it is necessary to have a trained body and flexible muscles. However, if you begin to perform the above set of exercises on a regular basis, you will soon achieve your goal. The exact time period that you need to achieve the desired result, unfortunately, can not be designated. After all, everything will depend on your physical fitness, weight, physiological characteristics and diligence.