Can a beginner do splits in a week? At first glance, it seems that this is not realistic, because 7 days is a short period of time. That is why for those who decided to master the twine, it is necessary to carefully follow the rules and take into account the characteristics of their body.
It is necessary
Yoga and fitness mat, ballet barre (table or chair), treadmill, jump rope
Instructions
Step 1
Warm up
For those who decide to sit on the twine in a short time, one should not exclude a warm-up, since at this stage the body is preparing for the upcoming loads. The muscles are warmed up and become more elastic. Ways to tone the body include: jogging, squats, jumping rope, dancing. The warm-up time is 10 to 15 minutes. This is followed by a set of stretching exercises.
Step 2
Calf stretch. To perform the exercise, you must sit on the floor and spread your legs to the maximum width. After that, grab the socks of your feet with your hands and stretch your chest towards the floor. The main thing in this exercise is to keep your back straight.
Step 3
Ballet machine. This method of stretching is used by ballerinas who put one leg on a ballet barre. If it is not possible to perform the exercise on a special machine, then it is recommended to find a plane flush with the belt. For example, a table. Then put one leg on the crossbar and bend forward to the floor. You should try not to bend your legs at the knees.
Step 4
The most common method of stretching is leg swings. To do this, stand on one leg so that the entire body weight is transferred to it. The second leg must be lifted forward in a straight position to the maximum possible height, thereby making swings. Over time, the muscles will acquire elasticity, and the leg will rise higher than in the initial stage.
Step 5
Stretching while lying down. To do this, you need to lie on your back, keep your right arm and left leg in a straight position, and pull your right leg to the maximum to your face, springing and holding it with your left hand. Similar actions are carried out with the left leg.
