The twine is one of the most effective elements that demonstrates flexibility and ensures smooth movement. To master this exercise, you need to exercise regularly. There are some nuances, given which, you will sit on the split much faster.
It is necessary
table / support
Instructions
Step 1
Never do the splits right away. You can stretch your muscles a lot. Be sure to warm them up before class. It can be a warm bath, a warming massage, or walking. Exercising for several weeks should focus on training your muscles. When doing normal exercises, pay more attention to stretching your leg and hip muscles.
Step 2
Swing your legs. This exercise is very effective. With a straight back and support on one leg, lift the other in swing. It should rise freely above shoulder level. Change legs one at a time. Watch your posture.
Step 3
Perform bends with your foot on the support. Any surface that reaches your waist can serve it. Keep your balance, try to bend as low as possible. Do the same with the other leg. Painful sensations may occur during this exercise. Do not overdo it. Muscles and tendons become more elastic and stretched. Remember that it takes time for them to accept the desired state.
Step 4
Calmly try to sit on a transverse or longitudinal twine. Stop at the moment when you feel pain. Take your time, keep your posture. At the slightest change in your well-being for the worse or if you experience any discomfort, stop exercising immediately.
Step 5
Do all of these exercises every other day for 30 minutes. Don't miss classes. Tune in to the end result. After your workout, take advantage of a relaxing massage and rest. After about a week of training, you will definitely see the result. Even if during this period you did not manage to sit on the split, do not be discouraged: the goal is close. Remember that the exercises you did were not in vain, and you have already succeeded greatly on the way to your goal.
