to the splits for a week, you need to constantly train , doing the exercises at home.With exercise you will become more flexible and elastic, improve posture and appear graceful.
Week - this is 7 days, so if you want to sit on the string will have to follow the instructions and perform regular stretching exercises.
As the splits this week: Rules
Before you start training, you will prepare.To master the skill of twine, follow these rules:
- A week before the splits, go banner.
- Stretching exercises are performed daily.
- During exercise do everything smoothly and slowly, without making sudden movements.
- Each exercise should last at least a minute.
- Watch for breathing and posture.
exercises twine at home
- To start knead.To warm up suit jumping, running in place, intensive walking, swings his arms and legs, jumping rope, etc.Warm-up should last 10 - 15 minutes.
- Stand on one foot to the entire mass was transferred on that leg.The second leg swings forward please.Mashite leg as high as pos
- Come to the table.Put one foot on the table and make the slopes to the floor.During the exercise, try not to bend your knees.
- Sit on the floor.Extend the legs to the maximum width.Grasp the foot with his hands.Reach chest to the floor, keep your back straight.
- Lie on your back, right hand and left foot hold in an upright position on the floor.Raise your right leg as close as possible to the face, the spring of her right hand.The same repeat with the left leg.
- Sit on the floor and stretch your legs.Try to get your hands toes.Back when this should be straight.When you reach for the toes, stay in this position for 30 seconds.Breathe out.The exercise is performed 15 times.
- Sit in the following position: pull one leg in front of you, the second - set aside at right angles to the first.From the first time a right angle may not be possible, since you are not so well stretched legs.Try to make the legs at right angles, constantly changing their position.During the exercise, keep your back straight.
- Lie on your back.Lift the leg just below the angle of 90 degrees relative to the torso.Spread them apart and hold in this position for 1 minute.After connect the legs, lower them to the floor and relax a bit.Repeat again and again relax.Repeat the exercise for the first day of training 10 times in the following days, increase the amount at its discretion.
- Stand with your back straight.In turn lift foot forward at a right angle.Perform 20 swings foot.After the leg lift and try to keep it at least 20 seconds.The minimum amount of exercise - 10.
- Exactly the same exercise, only to lift his legs to side and swing foot on the weight.
- Stand up straight.Make a sharp attack left foot forward at an angle of 90 degrees.In this position, take crouching movement during 30 seconds.Change the foot and do the same.Exercise is carried out for 8 minutes.
- Stand with your back straight.Raise your left leg, bend it at the knee and press it to his chest.Take the leg to the side and secure it.Help his hand to take the leg to the side as far as possible.Change the foot and repeat.
- In a standing position let down one foot on the chair.Bend the knee and follow the movement of the entire body in the direction of the chair.Do this exercise 15 times, then switch legs.
- Sit on the floor.Spread your legs so that the pelvis is held between the heels.Do gentle rocking up and down.To make it convenient, place your hands on the floor.
- Sit on the floor and stretch your legs together.Make lean forward and try to breastfeed lie on foot.This position must lie at least 30 seconds.
- left on the floor, straighten one leg.The second leg of the first place on the thigh.Place the knee of the bent leg on the floor.Make a direct inclination to foot.Repeat several times.
- Sit on the floor with one leg straight.Take the second leg with both hands and straighten.Repeat the exercise 10 times.Fix the position and will not last less than a minute.
- Sit on the floor, legs apart to the side.Take turns to bend each leg without bending the knees.At the end, make a forward bend.Repeat several times.
- How do the splits?
- How to achieve the ideal extensions?
- best exercises to stretch the splits
- What you need to know about stretching?
Twine - a measure of flexibility person.It is used in dance, gymnastics, martial arts, etc. With proper goal setting, regular workouts and a desire to do the splits can be a week .Constantly practicing, you will reach your goal and sit on the twine.Just do not overdo it, otherwise the muscles stretch yourself so that later not only to sit on the twine, will not be able to walk.
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