- 1 Where to start?
- 1.1 Stretching for twine for beginners
- 1.2 Exercises
- 2 How to twine children
- 3 Video lesson how to do the splits
The ability to sit on the splits means developed flexibility and
muscle elasticity, as well as the absence of salt deposits in the joints.
The ability to sit on the splits – perfect possession of his body,
beautiful manner of movements, excellent plastic, easy gait.
You can learn to sit on a sword at any age. Important to remember,
that, like in any other sport, there are no easy achievements.
Therefore, to achieve your goal you need a decisive attitude, strength
will and daily 20-30 minute workout.
Contents
Where to begin?
Before starting to perform a set of exercises for stretching,
to sit on the splits, be sure to warm the muscles well.
For this you need to warm up for 10-15 minutes.
Warm-up for twine beginners at home
conditions:
- Circular movements of the head;
- The slopes of the torso to the sides, forward, backward;
- Mahi legs to the side, forward, back;
- Squats;
- Jumping rope;
- Running on the spot;
- Push ups;
- Exercises on the press at a fast pace.
The order, the number of repetitions and the pace of exercise
Warm-ups can be changed at your discretion. The main thing is good
work out and warm up all the muscles and joints, preparing them
most to stretching for twine.
Stretch for twine for beginners
In order to sit on the splits, you must do the right thing.
stretching for beginners at home. Properly executed
stretching exercises will improve blood circulation in the sacrum,
pelvis, abdomen, joints and ligaments. Stretching exercises
improve posture, contribute to the normalization of the bowels,
the burning of fat on the thighs and abdomen, will prevent and heal varicose
varicose veins.
Systematic stretching exercises will train weak muscles,
which subsequently will be able to withstand significant loads.
Proper execution of the stretching technique means gradual
increased mobility of the sacrum and hip joints, excluding
while losing waist. When performing exercises should
all bundles needed to be effective
stretch marks.
It is necessary to stretch the muscles to light painful sensations. With
This should wait 15 seconds, if the pain did not pass, then the load
worth reducing. Breathing while doing exercises at home
conditions do not need to delay. Should breathe smoothly and deeply
saturating muscles with oxygen, thereby helping to stretch out better.
However, before you begin to perform stretching exercises,
To get on the splits, you should make sure that
contraindications for health reasons.
Stretching for twine is contraindicated in:
- Various spinal injuries;
- Leg injuries;
- Low back pain;
- Inflammation of the hip joints;
- Cracks in the bones (especially the pelvis);
- Increased blood pressure.
Exercises
For high efficiency, you should perform a set of exercises.
stretching every day, for lack of temporary opportunity not
less than three times a week. Exercises выполняются поочередно каждой
foot from 30 seconds to 1 minute. In the final position
should be fixed for a short time.
Stretching exercises для шпагата начинающим в домашних
conditions:
- Растяжение задней поверхности бедра — Встать
knees on the floor, back straight, arms down along the body, look
forward. Lunge with one foot forward, without bending at the knee.
Torso forward forward to the foot, touching the palms of the floor. Shoulder
should be on the same level, and the back leg should stand
smooth. - Растяжение передней поверхности бедра —
Kneel down, leaning on the arms, palms pressed to the floor.
Ягодицы касаются пяток, взгляд forward. Lunge with one foot
back all the way without bending at the knee joint. To be fixed
return to the starting position. - Разгибание ног в сторону с наклоном — Сесть на
floor heels connect with each other. Back straight, arms wrapped
feet. Bring the left foot to the side, the right should be pressed to
the floor. Tilt your right arm along your head so that your shoulders are
even. The tips of the fingers of the right hand to reach the fingers
вытянутой левой feet. - Наклоны — Сесть на пол, ноги максимально друг
from the friend to part in the parties. Back straight, hands behind your back.
Tilt the body first to one foot, then to
other. - Складка — Сесть на пол, ноги выпрямить и
pull forward, the foot is directed to the body. Arms straighten and
lift up. Without rounding the back, tilt the hull forward,
trying to reach for hands as far as possible. - Полушаг на спине — Лечь на спину, вытянув
straightened legs and arms along the body. Lift one leg up
clasping shank hands. Emphasis on the second leg bent in
knee. - Withведение стопы — Сесть на колени, прижав
buttocks to heels. The back is straight, arms extended along the body. Sitting
on the heel of one foot, pull the other foot back. Then bend
extended leg at the knee, clasping the leg with his hand. Stretch the muscles
legs all the way.
how sit on the splits for children
Many adults mistakenly believe that all children are naturally flexible.
and without much training will be able to sit on the splits. In reality
however, systematic,
daily workout. It is believed that the best age for learning
to a string of 5-7 years, when the child’s muscles are flexible enough and
elastic.
At home, you should start with a daily charge, then
gradually go to the warm-up, and then to stretching the twine. With
This child should share with adults their feelings. With
pain should stop the exercise immediately and
move on to the next one. Training should be a child in
pleasure that will not discourage desire and will help faster
do the splits.
Unheated muscles can not be stretched to twine
case. A five-minute warm-up will be sufficient to warm up the muscles.
You can swing your legs to the side, to make the bends of the body,
squats, running on the spot. Each one is recommended for a change.
day to change the order of the exercise complex workout. After
how the muscles warmed up, you should start to perform children stretching
on different types of twine at home.
Stretching the splits for children at home
conditions:
- Для продольного — Стоя на коленях, вытягивать
alternately one leg, then the second forward, trying as much as possible
приблизить таз к the floor. With этом необходимо следить, чтобы вытянутая
нога была ровной и не сгибалась в knee. - Для поперечного — На максимально возможный
уровень раздвинуть ноги, руки вытянуть forward. It should be gradually
bend your arms, reducing separation from the floor. Important to teach a child
to carry weight with hands on legs.
Stretching on the transverse and longitudinal splits at home
must be supervised by adults. Be sure to stand next to
with the child and for the first time support him by the shoulders. To start
stretching should be done until you feel light
muscle pain. Systematic studies will bear fruit later
a month or two, depending on the individual flexibility, the child will be able to
sit on the longitudinal and transverse splits.
Video tutorial how to do the splits
We offer you a video tutorial that will help
sit on the twine at home for beginners:
https://www.youtube.com/watch?v=6liH7hLuQlE
