Someone twine given relatively easy, and someone thinks that it's just impossible to do. The fact that some people actually more flexible by nature than others. However, if some effort, the splits will each. It is only important not to rush and do regularly.
No advice, set out in writing, can not replace the assistance of an experienced coach. In order to do the splits, a person must be a certain physical fitness. Make it possible without a very high probability of injury. Anyone who tries to do the splits, especially without a coach must understand all the possible associated risks.
- Starting position - kneeling. Set one foot in front of him and put it on a bench height of about 30-40 cm, or stacked on top of each other 3-4 mat. Bend the knee to 90 degrees; feet should be flat on the bench. Now start to push the other leg back as far as possible. Ideally, the angle between the upper leg (knee) should reach 180 degrees. It may not happen in the first half. The shoulders should be straightened; hands on your bent knee. Hold maximum voltage 30-60. The voltage should be strong, but do not let pain. If you are doing the exercise for the first time, run for 10 sets for each leg.
- Starting position - standing and kneeling. Put the straightened leg on a bench in front of him. Move over backwards so that on the bench stood only a foot. The other leg should form an angle of 90 degrees. Now, without bending the outstretched leg, lean forward as far as you can. It is advisable to have your head on the knee and even fall below it. Hold maximum voltage 30-60. Perform at least 10 sets for each leg.
- Starting position - standing, feet together. Put one foot on a bench in front of him. Without bending your legs, bend forward as far as you can. Both feet should be flat on the surface, not rising to toe. Perform at least 10 sets for each leg.
If necessary, perform all of the exercises are still several times. You should feel the muscles stretched well enough before the splits.
Now try twine. Keep your shoulders smoothly; body should be rotated to the side. Kneel on the floor, set one foot forward and the other back and slowly straighten them. Abut the hands on the floor, if necessary, to support himself. If you could not sit on the string, continue to perform stretching exercises
Stretching exercises - Be careful
And after a few days, try again.
If you happen to sit on the string - fine. In the future, never attempt to do the splits without pre-stretching (it should be done for at least 10-15 minutes). When the twine will do well, try to stretch the muscles even more. For example, during the execution of twine lean forward and backward - as far as you can.
If the splits is not obtained after several weeks of training, do not worry. Some people have to do it, it takes several months of preparation. I train every day, and you see the result, but do not allow excessive stress, as this can lead to stretching and even tearing of muscle tissue. If after school there is a very strong pain in the muscles, refrain from training for 4-5 days. If during this time the pain will not pass and will not be less, be sure to consult a doctor.
Why You Need
A man who knows how to sit on the string, has a strong and flexible muscles, and hence more flexible in comparison with the others. This flexibility is not just a whim, it affects the plastic body, the manner of movement, beauty gestures and even gait. The angular movements of a man handcuffed looks much worse that a good command of his body.
This skill allows you to improve your posture
Posture - a few helpful tips for those who want to walk straight
, The coordination of movements. If you learn to sit on the splits, the master even the most difficult dances to be much easier than without preparation. Will be available, and the waltz and tango, and popular oriental or Latin dances, with, plastic body will be much better than if the muscles were stretched. In addition, those who regularly sit on the twine can not worry about the different muscle injuries in falls or injuries, because muscles become stronger and more resilient, and more difficult to stretch or tear. This is especially true for those who play sports.
How to learn
Sit on the twine is not as difficult as it seems, but it is impossible to master this science unceremoniously. This skill takes time to prepare the body. If an untrained person tries to do the splits without stretching, he feels a lot of pain and will likely not be able to stand on their own, especially if you overdo it. Without training the muscles suffer serious stress, which can not survive. Therefore, the method does not work here - pick up and do it. Looking for a workout.
For the successful completion of the training, which will last one week, and, perhaps, not one month, it is important to remember - the muscles are more obedient when they are warmed up. If you long to be alone, and then go even slower pace considerable distance, we can feel as heat spreads through the parts of the body that are involved in walking. So here - all the muscles that are responsible for stretching the legs, have a good warm up. Immediately before the exercise can take a warm, but not hot bath, it will help you relax. After the bath, the muscles will stretch much better. Then you can start to exercise.
The most important exercise, which helps to learn to sit on twine - kicks. Beginners, even such an exercise may seem difficult. Need to get up, shifting the weight on one leg, the other is to raise to the maximum possible height. So alternately changing the legs, you need to learn how to raise them to the level above the shoulders. Back when this should be straight, knees bent.
Another effective exercise is a bit more complicated. We need to put one foot on any surface located flush with the belt and tilt, pulling his hands to the floor. Then change legs. From the first time it may not be possible. If you feel a strong pain, the exercise should be stopped until the next time. The main thing is to repeat it on a regular basis to train the muscles precisely to such pressures.
The last exercise is the most popular, with his usual start to try soy strength. Need network longitudinal or transverse cords as low as possible and gradually sink lower and lower. To stop the exercise you need in the event of severe pain, otherwise there is a risk of injury.
This set of exercises you can do 3 - 4 times a week from half an hour. Regular exercise will give the first results after two - three weeks of training, you feel that you can more than when you started. But any progress helps to believe in themselves.
Despite the fact that the ability to sit down on a twine can be very useful, this skill is not for everyone. People suffering from certain diseases, it is contraindicated for exercise of this kind. In no event it is impossible to stretch the legs with bruises, with cracks in the bones of the pelvis or legs, with acute exacerbation of diseases of the spine, at high pressure. You have to understand that our bodies are not designed to do such tricks, so it is exposed to heavy loads, when we try to learn something new, and uncharacteristic. Good health will help to overcome the pain and discomfort, and poor health can only add to the problems.
The ability to sit down on a twine appreciated, if you are a dance or yoga, it makes easier to learn new moves and feel confident even in the most uncomfortable positions
. But to say that this skill is needed to everyone, you can not
. While that such exercises there are a number of contraindications, it is important not to go to extremes, and be able to find alternative
. Muscles stretch yield even under normal running or walking, the most simple charge can raise their tone and affect coordination and blood circulation
. If you are confident in their desires and capabilities, you need to be patient and make every effort to dream come true
. Even middle-aged and elderly people can master this skill 5 - 8 weeks, children and adolescents learn to sit on the string much faster
. But even if you believe that this skill will not bring you any tangible benefits, it can become a highlight of your
. After all, not many people can boast of remarkable flexibility
. The ability to sit on the string may not be so necessary, but try their hand in this endeavor is