How to learn to sit on the splits quickly and without injury

The top of grace and flexibility in sports and fitness is considered to be a twine. Longitudinal or transverse, it looks truly impressive. However, not everyone is able to represent this intricate gymnastic figure. The reason for this inflexibility often lies in a sedentary lifestyle, which, unfortunately, has more followers. Work, the main part of which has to be carried out in a sitting position, the road to home (also often without physical exertion), homework. Time and effort to stretch is not enough, the twine remains a dream. Meanwhile, stretched and elastic leg muscles are not just beautiful, it is the key to health and the preservation of mobility at a more mature age. About how to learn to sit on the splits without injuries and at home, the story will go in this article.

Contraindications:

Before proceeding directly to stretching, it is important to exclude the presence of such diseases as:

• hypertension;
• Injuries and bruises of the legs ;
• Cracks in the pelvic bones;
• Exacerbation of diseases of the spine.

Basic principles of preparation for the twine:

About how to stretch out on the twine, not just one article is written. Of course, every gymnast or athlete has his own, exclusive method. However, there are a number of principles that will help to avoid injuries and make life much easier for those who want to know how to learn to sit on a string:

1. Warming up. The fitness gurus claim that stretching the muscles without warming up is the direct way to their traumatization. Absolutely nothing to check their words on their experience, it is better to make energetic warming up legs, squats and lunges. Ideal option - running. The result should be a feeling of easy "burning" of the muscles. You do not need to overstrain yourself and leave the whole reserve of forces at this stage.
2. Stretching. The most important and the longest stage of preparation. At this stage, stretch the muscles - the key to a successful twine in principle. Below - the basic stretching exercises, twine without which beautiful just will not work.

• Standing on the supporting leg, the second leg should be thrown on a higher surface (depending on the possibilities, it can be a chair, back of a chair or a sofa) and make slow slopes, stretching fingers of fingers to the fingers of the raised leg. If this exercise is correctly performed, the back surface of the legs will be pleasantly warmed up, as it will be very easy to warm up. Stretch the hind legs.
• Sit on the floor, legs spread apart, bending the right leg in the knee and unfolding it so that the heel rests against the inner surface of the right thigh. Then bend forward, trying to reach out with your fingers as far as possible. Spring is not necessary; If it turns out well, try using your fingers to "crawl" a little further. The criterion for completing the exercise will be the feeling of warmth on the inside of the thigh. Repeat to the other leg.
• "Butterfly". Sit on the floor, legs bent at the knees, it is necessary to connect the feet and swing the knees.

It makes no sense to perform stretching exercises for less than 5 minutes: the muscles in this case practically do not work, and the effect from the whole exercise will not be. Therefore, if you are not one of those who ask the question "How to learn to sit on the splits ?!" From idle curiosity, treat yourself to preparation responsibly!

3. Twine. All the preparatory stages are over, you can go to the most important. You can read a lot of articles on how to learn to sit on a string, do stretching and warming up, but the best exercise is to sit on it! For this:

• Sit down, legs wide apart, and lean forward. Hold in a position where there will be a pleasant pain (this is important! It is pleasant, which indicates the work of muscles);
• Standing on his knee and stretching his second leg in front of him, lean forward, toward his elongated leg. If stretching allows, gradually straighten the knee bent in the knee.
• One leg should be pulled out as far as possible, the other leg, which is the supporting one, should be bent at the knee. While tilting the body towards the elongated leg, you should try to make sure that the distance from the straight leg to the floor is gradually reduced. And the option for the sophisticated: sitting on the floor and legs apart, you need to put your hands in front of you. Transferring weight to them, gradually raise the pelvis from the floor and lean forward. Pushing legs apart and again trying to reduce the distance between the pelvis and the floor.

It should also be remembered that the key to success is regularity and consistency. It is better to train every day for only 25-30 minutes, than once a week to give exercises an hour.