To sit on the split in a fairly short time, you need to perform a certain set of stretching exercises. This will not only help you achieve success in sports, but will also help strengthen ligaments and tendons.
Instructions
Step 1
Begin by doing a thorough warm-up before special stretching exercises. Run a couple of kilometers through a forest or park. If you do not have such an opportunity, then just squat a few dozen times, jump rope and thoroughly warm up the hip joint (half-splits). Do not neglect this point, as these simple actions will save you from damage.
Step 2
Swing your legs in different directions, holding on to a chair or machine. Legs should be straight. Do at least 35 swings on each leg. After that, stretch your limbs well, placing one leg on the wall bar, trying to reach it with your hands. Do the same exercise on the other leg, bending over at least 30 times.
Step 3
Do deep lunges with your legs. This is already a special exercise that will gradually prepare you for the split. So, spread your legs wide, sitting on one, and keep the other straight. The back should be in an even position. Gradually straighten the first leg, performing springy up and down movements. Make sure that the leg does not bend at the knee. You should feel a slight stretch, but not pain.
Step 4
Sit on the floor and spread your knees to the sides. Press your hands on your knees with springy forward movements, trying to reach the floor with them. Do this exercise at least 30 times. Then grab your feet and stretch your chin towards them. Fix this position for a few seconds.
Step 5
Practice cross twine. Begin to gently spread your legs to the sides, while maintaining balance, placing your hands on the floor. Dilute them until you begin to feel muscle discomfort. Perform 4 sets of 1 minute each. Do this exercise on a daily basis, trying to sink as deep as possible. And soon you will already be close to the twine.
