How fast to sit on the longitudinal splits?- Effective stretching exercises
How fast to sit on the longitudinal splits?- Effective stretching exercises
Mar 09, 2018
Do not know how to sit on the longitudinal splits and do not understand why some people get it, but others do not? It's very simple: all people have different physiological characteristics. Someone can be called "gutta-percha": flexibility is inherent in such people from birth. Well, some have to make considerable efforts to become at least a bit more flexible. Nevertheless, to achieve a good stretch and sit on the twine is quite an achievable task for everyone. True, sometimes it takes years of hard training.
In this article you will find a series of exercises that will help you to sit on the longitudinal splits. Choose the ones that you find most comfortable and effective. And get down to training!
1 What is twine: a bit of theory
2 Why do I need to sit on the splits?
3 Who should not try to sit on the longitudinal splits?
4 Warm: proceed to training
5 effective stretching exercises
7 Stretching using machine
8 slopes forward from a sitting position
9 Runner posture: exercise from yoga
10 Exercises for stretching the muscles of the thighs
11 Preparing for twine
12 Drawing longitudinal twine
What is twine: a little theory
Before embarking on exercises, it is worthwhile to understand: what is a twine? It is worth mentioning that in gymnastics, ballet and yoga, the approach to twine is different. In gymnastics, this is an element that adds to the spectacle of entertainment. The same can be said about dances. At the same time, almost no care is taken of the position of the spine and joints: the main thing is to achieve the desired stretching.
In yoga things are different. No pain: twine is achieved by achieving maximum mobility of the hip joints. In this case, the muscles should not be sick and the person will be able to twist and bend in different directions.
Tip! For quick results, you need to stretch twice a day: in the mornings and evenings. In the morning, exercise will be more difficult, but training will be more effective. In the evening, stretching the muscles is easier: you can say that before going to sleep you will fix the result.
Why do I need to sit on the twine?
If you think that you only sit on the splits just to be able to boast of your stretching, you're wrong. Through this exercise, you can achieve many effects:
Increased mobility of the pelvic bones;
Improvement of blood supply to the pelvic organs;
Improved posture and straightening of the spine;
Strengthening the muscles of the press and thighs.
Doctors even argue that doing stretching exercises is an excellent prevention of various diseases of the genitourinary system!
Tip! During the exercises, concentrate on your inner sensations. You should never feel pain: just a pleasant feeling of stretching.
Who should not try to catch a forward split? Of course, everyone wants to become more flexible. However, if you have any contraindications to doing stretching exercises, it is better to stop training.
Do not try to sit on the splits in the following cases:
You have a fever;
You have chronic joint diseases;
You recently had a muscle injury or fracture;
Your body has inflammatory processes.
Immediately stop doing the exercise if you feel dizzy or tinnitus! Prilyagte, drink water, try to relax the muscles. If during the workout these symptoms are repeated regularly, you need to see a doctor: most likely, you have problems with the blood vessels.
Tip! Take a hot shower 15-10 minutes before the workout: this will make the muscles more elastic and minimize the risk of injury.
Warm up: get down to training
Why start with the longitudinal twine? It's very simple: the longitudinal twine is the simplest. After all, it uses the same muscles that work while walking. Therefore, the longitudinal twine can sit much faster than in the transverse. This can be done even by people who have never done sports or gymnastics.
forever. However, before you start stretching, you need to warm up. After all, how fast to sit on the longitudinal splits, if your muscles are not ready for the load? Disregarding the warm-up, you can cause the muscles and joints a perceptible harm and forever lose the desire to engage in stretching. As a warm-up, any cardio workout is suitable. Choose the exercises that you like most: make a few vigorous sit-ups, jump over the rope. If you have an exercise bike or a treadmill, practice on them. This will prepare the muscles and improve blood circulation. In addition, due to cardio exercises you can combine stretching with losing weight, which for many is very important.
Tip! Exercise in a warm room. At low temperatures, muscles are stretched much worse. If the room is cool, put on warm clothes.
Effective stretching exercises
If you do not know how to sit on the longitudinal spline, start with the attacks. This exercise resembles the usual attacks that many people make in the gym. However, there is a difference: at the lowest point it is necessary to fix and try to stretch the muscles of the thighs with light springing movements.
Bend the leg, put your hands in the thigh slightly above the knee and make several springing movements. In total it is required to do 20-30 repetitions on each leg, in total there are three approaches.
Tip! In order to fix the achieved results, use the usual ruler: measure the distance from the groin to the floor at the time of maximum muscle strain.
This exercise helps stretch the thigh muscles and make the hip joints more flexible. Sit on the floor, spread your knees to the sides and connect the feet. If your knees are on the floor, you can proceed to the next exercise. However, such innate flexibility is relatively rare: in most people, the knees are far enough away from the floor. Your goal - to ensure that the knees were on the same level with the feet.
Begin slowly pressing on your knees with your hands, without making any sharp jerks. Whenever muscles stretch, exhale: this will make the exercise even more effective.
Tip! Do not quit doing exercises and do not take long breaks! Otherwise, the results will worsen, and you will have to start again.
Stretching using the
Of course, in your house there is hardly a real ballet machine. However, it may well be replaced by a table, chair or window sill. Put your foot on an improvised "machine".Make a deep slope to the working leg. Do not bend the supporting leg or twist the case. Do two dozen repetitions and change the working leg. In total, three approaches are required for each leg.
There is one more exercise "with the machine": keeping the working leg on the support, start making a slow squat. You will immediately feel how your hamstrings stretch. However, you need to be cautious: this exercise is suitable only for people who already have some experience in stretching exercises.
Tip! Do not try to put yourself a time frame for achieving the result. All people are different: someone will sit on a string in a few weeks, someone will need years.
If you decide that you have to sit on the forward split in a month and will not achieve the result, it can cause great disappointment and fight off the desire to continue training. Take into account your individual characteristics. And do not believe the coaches who claim to know how to sit on the longitudinal splits for a week!
leaned forward from a sitting position
If you learn how to do the splits lengthwise, exercise will help you stretch the muscles located on the inside of the thighs. To do this, sit on the floor and spread your straight legs out as far as you can. Pull your arms forward and try to make a deep slope. To perform the exercise was easier, you can put your palms on the floor and "slide" forward. As soon as you reach the maximum stretch, fix for one minute. No sudden movements! If you feel a strong pain, lean back slightly.
Gradually you will notice that leaning forward becomes simpler and easier. This indicates that the muscles are stretched, and the purpose of training is approaching.
Tip! If after stretching exercises you feel pain in your muscles, do not give up training. Take a hot bath and massage yourself: this will help to remove lactic acid, which is the cause of discomfort.
Pose runner: an exercise of yoga
Take a deep breath, lunged forward, put his foot, which turned out to the front, under the knee. The other leg pull, lean on your fingers and point the heel back. Put your hands on either side of the front leg.
Shoulders should be straightened and lowered, and neck - elongated. Look straight ahead. The muscles of the abdominal press slightly tense. In this position, try to stay for one minute. Breathing while maintaining a calm and steady.
Tip! It does not matter if you can not stand in the pose of a runner for a full minute. First, stay in it for as long as you can: after a while the muscles will get used to the loads, and you can easily keep the body in the position you need.
for stretching exercises muscles of the thighs
These simple exercises will allow you to quickly make your leg muscles more elastic, which helps to achieve the goals you have. So, regularly perform the following exercise:
Lie down on the floor, lift one leg as high as possible, trying to pull it to the body. It is very important not to bend the knee of the "working" leg: of course, so you can raise it higher, but the exercise will not bring the desired effect. When the foot reaches the extreme point, fix for 20-30 seconds. Exercise should be repeated for the second leg. Do 10-15 approaches.
Tip! If you want to warm-up before stretching exercises was not only effective, but also fun, put your favorite energetic music and start dancing! Incendiary dances will perfectly prepare your muscles for the upcoming loads.
Preparation for twine
There are several simple ways to stretch the muscles for longitudinal twine. So, spread the legs perpendicular to the body as well as you can, and follow these steps:
Take a few books. Put them in such a way as to "sit" on the pile. Once you understand that the distance to the floor can be reduced, remove the upper book;
Sit in the splits as deep as you can. Doing this exercise, you should feel a slight discomfort: the muscles seem to start to tremble slightly. Hold in this position for 15-20 seconds and slowly rise. It is important that your feet slide on the floor at the same time.
Tip! Try to practice at least four times a week. Of course, ideally it is desirable to do stretching exercises daily, but this possibility is not always available.
Performing longitudinal twine
In order for this exercise has been easier, should carry it to a smooth, slippery floor, wearing socks. It is necessary that your feet slightly slid over the surface.
Try to do the splits as deep as you can. Lean your hands on the floor and start making springy movements. At the lowest point, try to stay for 30-40 seconds.
Tip! Do not overdo it! It is better to make fewer approaches, without damaging the muscles. Excessive zeal in doing stretching exercises can lead to microscopic rupture of muscle fibers and stretching of the tendons.