Girls often dream of quickly doing splits at home without having to attend special classes with a trainer. There are special techniques for stretching muscles and ligaments that can lead to the desired result.
Instructions
Step 1
Please note that without preparation, you will not be able to quickly sit on the twine at home. First, you need a few days, and preferably 1-2 weeks, to strengthen the muscles of the body and legs. Start your workout with light jogging in the morning or evening, which will help strengthen your legs and prepare them for further stress. Instead of jogging outside, you can practice jogging on the spot at home or on the treadmill in the gym.
Step 2
Start each morning with a little exercise for all muscles. Be sure to include as many leg exercises as possible: squats, lunges, and swings in different directions. As soon as it becomes easier for you to perform these exercises, you can proceed to workouts aimed at sitting on a split.
Step 3
Learn to first sit on a transverse split (legs extended to the sides), which is usually given easier and faster than a longitudinal split (one leg extended forward and the other back). Sit on your left knee. Begin to extend your right leg out to the side, trying to fully extend it and sit down as deep as possible. Do at least 20-30 stretches, then change your leg. This exercise should be done 3 times a day.
Step 4
Try to sit on the cross split completely, as soon as the alternating leg extensions are easy. Usually, you can start this phase after 3-5 days. Spread both legs apart and start squatting as low as possible. You will feel a little pain. Do 20-30 squats 2-3 times a day. After a few days, the muscles and ligaments will stretch, and you will be able to fully sit on the splits.
Step 5
Start your longitudinal split exercises. As in the case of the transverse, first you need to stretch each leg well. Sit on your left knee and begin to stretch your right leg forward, trying to straighten it completely, then change the position to the opposite. The number of approaches and reps is the same as in the previous steps.
Step 6
Sit fully on the longitudinal split as soon as you feel ready to do so. If by this time you have already been able to sit on the twine in a transverse form, then you will quickly achieve a result here as well. If, after a few days of exercise, you experience severe pain in the ligaments, pause for 1-2 days to allow the body to rest, and then resume training.
