The twine is the dream of many girls. The ability to do splits is an indicator of remarkably stretched muscles and open joints. Regular stretching exercises will help you prepare your muscles and joints for the splits as much as possible.
Instructions
Step 1
Do a little warm-up to warm up your muscles and joints. Stand on your left leg, bend your right leg at the knee, alternate rotational movements in the hip, knee and ankle joints. Do 5-6 reps, change legs. Stand against the wall, transfer your body weight to your left leg, swing your right leg forward and backward, from right to left. Make 20-30 swings, change legs. Do 10 to 15 upper body bends towards your legs.
Step 2
Stand up straight with your arms along your body. Lunge forward with your right leg, take your left leg back as far as possible, place your hands on your right thigh, make springy downward movements. Repeat the exercise 20-30 times, change legs.
Step 3
Stand straight, feet shoulder-width apart, and lower your arms along your body. Transfer your body weight to your right leg, lower yourself as low as possible and feel a stretch in the muscles of the inner thigh of the left leg. Pull the toe of your left foot toward you. Keep the pose for 1 - 1, 5 minutes, repeat the exercise on the other leg.
Step 4
Stand up straight with your legs spread as wide as possible, your arms are intertwined across your chest. Lean forward and stretch your elbows towards the floor, trying to reach it. Turn your torso towards your right leg and stretch down again, then turn towards your left leg and repeat the stretch. Return to the starting position, let the muscles rest for 2 - 3 minutes and make a few more bends. Each time, spread your legs a little wider and try to bend lower.
Step 5
Stand straight with feet shoulder-width apart, arms at your sides. As you exhale, lower your upper body, place your palms on the floor and completely transfer your body weight to your arms. Gradually spread your legs to the sides, breathe with your stomach, trying to relax the muscles of your legs as much as possible with each exhalation. With each workout, you will notice that you lower your crotch lower and lower towards the floor.
