Why do men need stretching (exercises for every part of the body)

– it’s not just beautiful, but also sexy. In addition, a good one tones the body, makes it stronger and is a prevention of many diseases of the musculoskeletal system, especially if you have a sedentary job. Let's try to figure out how to quickly do the splits if your childhood and youth have already passed, and you can only practice at home.

A little theory

Before you start stretching, it is advisable to familiarize yourself with our anatomy and find out which ligaments are stretched during stretching, what processes occur in the body, and what features the body has. Knowing all these nuances, you can most effectively influence your...

In addition, stretching also involves fascia (a special “case” in which each muscle is enclosed), tendons and joints. Some of them stretch, others do not, but have “tolerance” to stretching or are able to open.

Before you start doing stretches at home that will help you do the splits, let's get acquainted with some anatomical features.

• when stretched, the muscle lengthens due to the fact that it grows new segments in its structure. This is a gradual process, so stretching should be gradual so as not to get injured. Also, before each lesson, you need to do it - it makes the muscles more flexible and warms them up, which makes them more susceptible to stretching;
• Strong and trained ones stretch best. If you have been doing strength training and have an athletic body, then it will be easier for you to do the splits. In addition, strong muscles also prevent overstretching and tearing of tissues, making them safe;
• The connective tissue in muscle fibers is made of collagen, just like joints and tendons. The ability of a muscle to stretch directly depends on the elasticity of the connective tissue caused by collagen fibers.

Fascia:

• a kind of “bag” in which the muscle is enclosed and which limits its growth and gives it shape. It stretches poorly, but is able to remember its shape;
• with age, fascia tends to contract and restrict muscles;
• constant muscle tone and static tension (for example, due to a stressful or sedentary image) lead to contraction of the fascia;
• It is possible to stretch the fascia without prior strength training, but this is a long process. Fascia stretches and grows best when performing strength exercises, when the muscles are energized. It is the blood supply that promotes the growth of fascia.

Joints and tendons:

Important! There are joints that must not be opened! These are the elbow and cervical: the function of these joints is to ensure reliable fixation and mobility, and opening them will make them unstable, which will lead to many problems.

A few more facts about the flexibility of the human body to know how to learn to do the splits at home:

Popular stretching exercises

Most often, the stretching process takes a long time, but many people wonder how you can do the splits in a week and whether it is even possible. The answer is: it’s possible, but you need to adhere to clear exercise rules to avoid it, and perform 8 effective exercises daily.

Important! A sedentary lifestyle and constant work at the computer reduce the flexibility of the body much more than old age.

This exercise is a good pre-split stretch that can be done at home and will help stretch your backside. The exercise also straightens, aligns the chest and gives a bonus to the flexibility of the spine.

Typically, stretching is a rather painful and tiring procedure. Therefore, you can start with a light exercise that straightens and relaxes the muscles.

Keeping you straight, stand with your feet shoulder-width apart. When performing the exercise, your knees should be straight and you should not bend your knees. You need to put it behind your back, making a “lock” out of your fingers.

Then bend forward, trying to reach your knees with your nose. Lift up as high as possible, your spine should bend. Stay in this pose for a few moments, for example, you can count five breaths.

Stretching the back and front of the thigh

To stretch the back and front of the thighs, you can do deep stretches. When performing the exercise, you will feel how the anterior thigh muscles on the front leg are stretched and the posterior thigh muscles on the back leg are stretched.

Bend one at the knee joint at a right angle and take a wide step forward with it. At the same time, the other foot should go back as far as possible - with the toe and knee this leg rests on the floor. Lie your body on your front knee.

Keep your hands down, on either side of your bent front leg. Try to lower your pelvis closer to the floor, making soft springing movements. Spring into this pose for a count of about five exhalations. Then change legs.

This exercise must be performed carefully to prevent injury to muscle fibers. When performing, you will feel a nagging painful sensation in the sacral area and under the knee joint. But at home, this is a good stretch for beginners, which will help you get a couple of centimeters closer to a full split.

Get down on the floor and stretch your legs straight in front of you in a sitting position. Then you need to bend one leg at the knee, opening the hip joint on one side, and pull the foot of this leg close to the groin area so that the foot of the bent leg rests against the inner thigh of the straight leg.

The position of the bent leg resembles a pose, only it is carried out unilaterally. Having assumed this pose, begin to reach the fingertips of both hands towards the toe of your straight leg. Try to lie lower on your leg.

However, when performing the exercise, do not bend your leg at the knee, do not slouch, do not strain your shoulders and always keep your back straight. Hold this position for a few seconds, then change legs.

Place your feet in a standing position, shoulder-width apart. Lean forward, trying to press your palms completely to the floor. should be straight, as if in a corset, knees cannot be bent. Start springing, trying to press your torso to your legs.

This pose provides a great stretch for the muscles in the hamstrings and lower back. After you have completed the previous exercise, sit on the floor again and stretch both legs in front of you. They should be straight and pressed against each other.

Start bending forward, trying to reach your toes. Keep your back straight. You can clasp your feet with your hands, try to lie on your legs as low as possible. It is important that you do not bend your knees.

It is also known as "lotus". Performed while sitting. Bend your knees and spread them wide to the sides. The feet need to be pressed one against the other and pulled close to the groin area.

Keep your back straight and relaxed. Open your shoulders and lift your chin, try to stretch your spine into a straight line. Place your hands on your knees and, using springy pressure, begin to press them to the floor, then lifting them up, then lowering them again.

The pose allows you to increase the elasticity of the thigh muscles and maximize the opening of the hip joints.

Stretching

Remaining in a sitting position, straighten your legs, spreading them wide apart. Move your pelvis forward a little. Your shoulders should remain straight and look like you swallowed an arshin. Keep your knees straight and do not bend. Keep your knees and back straight while doing this.

Grab your feet with your hands: the right one with your right hand, the left one with your left. Lean forward. Fix your torso as low as you can and make springy sways.

To do this, take one step forward with one leg bent at the knee, and leave the other as far back as possible. Place your hands on either side of your body, straightening your back. The leg behind should be absolutely straight, and the one in front should be bent at an acute angle.

Using springing movements, pull your back leg in a half-split. Then replace it with another one. This exercise is similar to lunges.

When you are going to exercise at home, and there is no trainer next to you to supervise the stretching process, you need to know how to do the splits, armed with tips for beginners:

• each stretch should begin with muscle warming up, otherwise the muscles will be inelastic and may be injured;
• listen to your body, choose comfortable poses, concentrate on those areas that you are currently working on - this will help you feel changes in your body and more effectively control the stretching process;
• as for, it is worth considering that consuming a large amount contributes to the coarsening of the ligaments, but consuming a large amount, on the contrary, promotes increased elasticity and flexibility;
• do not try to take the loading dose on the first day, otherwise you may get injured. It is better to increase the intensity gradually, allowing the body to adapt to the load;
• It is better to do stretching twice a day -. But in the morning, exercises should be gentle and soft, but in the evening, when the body is warmed up and in good shape, you can give the muscles a full load;
• for more effective stretching, it is better to pull your toes toward you rather than away from you;
• all exercises must be performed with spring vibrations;
• when stretching occurs, and the body reacts naturally - it responds by tensioning the ligaments and muscles. But you need to try to relax as much as possible so that the ligaments can stretch smoothly;
• should be carried out as often as possible - this is how they differ from strength exercises, after which the body requires a recovery period. When stretching, on the contrary, the longer the rest period, the more the muscles return to their original shape;
• Before starting your workout, try taking a hot bath or. After such a relaxing effect, the body becomes more flexible and flexible, so it will be much easier to stretch.

For some, the splits are a dream, but, as we see, this dream is quite achievable. With regular training and sufficient persistence, you can do the splits in a fairly limited time. By performing the listed exercises at least twice a day for a week, you will soon be able to surprise your family and friends with a good stretch.

There is a misconception among amateur athletes that doing the splits at home is very difficult or almost impossible. We will try to dispel this myth and tell you how to properly prepare your body for the splits without putting in much effort.

First, understand that for a good result you need to train regularly and hard, perform exercises designed specifically for flexibility and stretching.

Prepare yourself for the fact that you will not be able to immediately do the splits in 1 day or in 5 minutes of daily training. Also, you should not expect colossal results in 2 days, 3 days or even a week.

Remember, only small children and those adults who have natural flexibility or regularly stretch are able to do the splits quickly.

We recommend that the rest get ready for work and listen to the advice of experienced coaches and athletes. While practicing at home, even before starting training, you can carefully watch a video that tells in detail how to learn how to do the splits so that do not harm your health.

Below are photos that contain visual instructions on how to learn how to make twine.

How to do the splits: warm-up exercises

To effectively perform flexibility exercises, you will need a warm-up. Its main task is warm up your body before stretching. For the best effect, it is recommended to take a hot shower 10-15 minutes before warming up. This will somewhat relax your muscles and help reduce possible pain during the main workout. Warm-up can also be done in the following ways:

• a short jog;
• jumping rope;
• using a step machine;
• dance exercises;
• squats;
• alternate leg swings;
• rotation with legs bent at the knee joints.

After warming up, you should move on to exercises that help stretch the muscles.

A set of regular workouts will prepare you to do the splits in a short time.

We offer you simple and accessible lessons that even a child will understand.

1. An exercise called V-stretch. To perform this, you need to sit on the floor (it is advisable to use a gymnastic mat), spread your legs wider, as if drawing the letter V with them. You can rest your feet against the wall, this promotes a deeper stretch. Alternately bend towards your right and left legs, keeping your back straight and trying to touch your feet with your hands. You can stay in this position for 30-60 seconds, and then you should stretch your arms forward as much as possible. This exercise will help stretch your hamstrings, make your lower back more mobile, and your calves more elastic, making it easier to do the splits.
2. Flexibility exercise. While sitting, lean forward and try to touch your toes with your hands. At the same time, your legs should be kept straight, without bending, with your toes pointing upward. Stay in this position for half a minute or a minute. Repeat the same procedure while standing, but bend down for 30-60 seconds, keeping your legs straight. Good flexibility will help you do the splits in a short time without getting injured.
3. "Butterfly Pose". This exercise is very useful for stretching the groin muscles and inner thighs. To perform in a sitting position, you need to bend your knees and point them in opposite directions, while connecting your feet. Press your knees to the floor and pull your heels as close to you as possible. Your legs should resemble butterfly wings. Sit in this position for half a minute or a minute.
4. Lunge stretch workout. This exercise is very useful for stretching the muscles in the thighs and it is simply designed for doing the splits at home. To begin, lunge forward with your right foot, taking a wide step. With your legs bent, keep your right thigh parallel to the floor and place the lower part of your left leg on the floor. Transfer the full weight of your weight to your right leg, while keeping your back straight. Repeat the same exercise, but for the left leg.

How to do the splits in 10 minutes a day?

When you regularly practice stretching, after a while you will be able to quickly do the splits, devoting only 10 minutes a day to special exercises. The stretching process occurs individually for each person: it all depends on age and physical fitness. Before we reveal a few secrets of how to do the splits in 10 minutes a day, we will teach you how to get into the correct position during training.

A small child, like a boy or a girl, can easily do the splits. It has elastic and pliable ligaments. Can a person over 30 cope with this task? Yes! But only after long training, both at home and in the gym.

Basic Rules

Twine is good for the body. It is quite possible for both men and women to learn to do the splits at home, provided that you begin to master the fairly simple technique of doing it and the step-by-step lessons that are described below in the article.

There are several advantages to doing this:

• Helps stretch many ligaments and restore joints.
• Allows you to relieve muscle tension after strength training.
• Promotes weight loss. Your legs will become slender without looking over-pumped.

But this effect will be achieved if the athlete adheres to the basic rules:

• It is necessary to exercise regularly– every day, or better yet twice a day. The muscles that are stretched after it will not have time to return to their original shape in such a short time.
• You should start stretching only after warming up., walking or taking a warm bath. “Warmed” muscles will perceive the load better.
• The duration of the lesson should be at least 15 minutes.
• An important component when performing static exercises is breathing. It is required that the inhalation and exhalation be smooth.

Vegetarians and raw foodists have flexible bodies and elastic ligaments. Meat and fried foods make muscles tougher.

How long does it take to do the splits?

The structure of the body is individual for each person. Accordingly, the period during which he will be able to do the splits will be noticeably different. You need to look at the level of preparation.

Experience in sports activities is also important:

All these terms are conditional. Each athlete's body will behave differently under the loads placed on it. The more he trains, the faster he will achieve success.

The loss of hated centimeters occurs due to the creation of the greenhouse effect. The temperature rises, blood circulation accelerates, sweat is released, due to which fat deposits are reduced.

Unnoticed by yourself, the shaping effect not only eliminates fat reserves, but also cleanses the subcutaneous layers of your problem areas.

Horizontal and longitudinal - which is easier to do?

There are two main types of static twine - horizontal and longitudinal. For approximately 90 percent of the population, the second option is easier to master.

This is due to several logical reasons:

• When a person moves, his legs move forward and backward. This trajectory is repeated when performing longitudinal twine. For the body, this is a familiar body position; accordingly, it will begin to succumb to stress more easily.
• The structure of joints and muscles is formed in such a way that it is easier for them to stretch in the vertical direction than in the horizontal.

It is recommended to first learn how to perform a longitudinal split, and then begin to master the transverse twine. There are people - exceptions - who have a slightly different structure of ligaments and muscles. It is easier for them to do the first version of the exercise.

When should you not learn to do the splits?

– this is the standard body position for gymnasts. Don't think that everyone can repeat it.

There are several cases when training should be postponed to another time:

• High blood pressure. It can occur without the characteristic signs of this process. It is recommended to carry out this medical procedure first so as not to cause damage to your health.
• Recent spinal injury or any part of the legs (especially the thigh, knee, foot). The same applies to bruises.
• Inflammatory process, observed in the hip joint area.
• Any pain, discomfort and poor health is a contraindication for training.

Recovery after a long illness, pregnancy, the postpartum period - all this refers to a special case. Before starting classes, you should consult with a specialist.

Where to start doing stretching exercises?

The first thing you need to do is prepare for the main training, for this you should:

• Prepare the room. It should be warm. Otherwise, it will be more difficult to “force” the muscles to work. If it is not possible to warm it up, then you should wear warm but comfortable clothes.
• It is better to avoid shoes. If you want to exercise in shoes, then it is better to give preference to sneakers or sneakers.
• An important part of the lessons is the selection of a musical composition. You need to choose several calm compositions that will be pleasant to practice to.
• A rubber mat may be needed.
• It is recommended to prepare a centimeter. Every day, using this object, you need to measure the distance from the lower surface of the thigh to the floor. This will allow you to evaluate the effectiveness of the exercises.

Any sporting event begins with a good warm-up. Every part of the body should participate in it, from head to feet. The inversely proportional direction operates here: the less a person has to do with sports, the longer the preparation, and vice versa.

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Exercises

It is advisable to conduct classes during from 18:00 to 22:00. It is during this period that the muscles stretch better. You should put everything aside and ensure complete peace of mind. Now you can start the sporting event.

Warm-up

Warm-up for doing the splits is a set of measures aimed at preparing the whole body for a sports discipline. Any movements that are usually used for morning exercises will do.

5-10 minutes are enough to “activate” the body and improve blood circulation.

Warming up the muscles

Warming up the muscles for doing the splits is a set of measures consisting of active movements.

It might look like this:

• Run in place. The higher your knees are while lifting, the better. Total duration – 1 minute.
• Jumping. Which ones exactly? Doesn't matter. Closed straight legs, spreading the feet in the horizontal and longitudinal direction, turning the knees - all this is suitable for a fruitful warm-up. Total duration – 2 minutes.
• Squats can also be performed in any form. It is important that they are as deep as possible. Total duration – 2 minutes.
• Lunges forward. The knee should be bent at a right angle when performing the exercise. Total duration: 1 minute for each leg.
• It is mandatory to do swings with large amplitude. The total duration is 1 minute for each leg.
• The final part of the warm-up is walking in place. Total duration – 1 minute.

Ten minutes is enough to warm up the muscles and prepare them for serious work. You can do other voluntary movements. During their execution, the body itself will tell you that it is ready for stress.

Attempts to do the splits

As soon as the workout is over, you should do the splits again. This will allow you to evaluate the effectiveness of the training. The athlete will understand whether he is performing the exercises correctly and whether they need to be replaced.

For longitudinal twine you need:

For cross twine you need:

You need to lock in the “final” position for a few seconds. You should make several smooth movements from side to side, similar to the work of a pendulum. Similarly, it is necessary to make movements in the forward-backward direction.

If possible, you should stay in this position for 5-7 minutes. It is normal to experience tension and mild pain. It can be reduced by relaxation and proper breathing (long inhalation, long exhalation).

Initial position

An important part of this exercise is the transition to the starting position. This must be done very slowly and carefully, since any sudden movement can damage the ligaments.

Necessary:

• Place your hands on the floor as much as possible, transferring the entire load to them.
• Connect your legs, making alternating movements of your feet.

Limbs may begin to shake. If this occurs, then you should make several rotational movements of the pelvis.

Other exercises

There are several auxiliary exercises that will prepare the muscles for doing the splits.

Bend forward from a sitting position

The purpose of the exercise is to fold the body. The nose should be in contact with the feet.

Bend forward with legs apart

When changing position, do not straighten your back. Each movement must be performed in a tilted position.

Experienced instructors assure and assure that the wider your legs are spread, the more benefits this exercise will bring.

Butterfly

The closer the feet are to the body, the more effective the results of the exercises will be.

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Yoga exercises

Yoga- a famous type of sports discipline that develops body flexibility and allows you to achieve mental balance. From this category there are four exercises that will be useful for doing the splits.

• Stand up. Straighten your leg forward, placing it on your heel.
• Tilt your body towards your leg. Grasp your foot with your hands.

The purpose of the exercise is to connect the body with the leg protruding forward.

Deep Lunge

• Lunge. One leg should be pointed forward, bent at a right angle, resting on the heel. The second leg should be straight, directed as far back as possible, resting on the toes.
• Place your palms on the floor.
• Make several springy movements up and down, tensing your inner thigh.

When practicing yoga, it is very important to maintain calm breathing.

Typical beginner mistakes

In conclusion, it’s worth saying a few words about the mistakes that beginners often make:

- This is a rather complex exercise, and with age it becomes more and more difficult to make it more and more difficult. Only with proper training will the final goal be achieved. follow all the advice in the article and then you will succeed!

Ideal posture, beautiful gait, toned, slender legs distinguish young ladies who regularly engage in stretching. Stretching muscles is a painstaking and lengthy process. Some girls, starting to attend stretching courses, are interested in how to do the splits in 1 day? Lack of sports training, age over five years old, the likelihood of injuries and ligament tears are limiting factors. How to stretch to speed up the process of preparing muscles for the splits?

How to quickly do the splits at home

Stretching at home will help you gain the desired flexibility if you systematically, at least 4 days a week, perform a set of stretching exercises. How many days before can you do the splits? Genetic predisposition, past experience in dancing or gymnastics, and intensive stretching exercises in the present will help you achieve your goal in a few weeks.

Answering the question of how to quickly do the splits in 1 day, stretching instructors are unanimous in their opinion: this period is not enough to properly stretch the muscles. A set of exercises for painlessly mastering the splits “from scratch” includes:

• start with warm-up exercises, which you will spend up to 15 minutes from the entire workout;
• the total duration of effective muscle stretching is from 30 minutes (active phase);
• the more often you do stretching, the faster you will learn how to do the splits on your own in 1 day;
• When performing exercises, check the condition of the muscles and ligaments: pain, slight crunching, burning indicate overexertion, leading to injury.

Warm-up

A prerequisite for success when trying to do the splits is not only warm-up, but also morning exercises. It will save you from cracked joints, microtraumas and torn ligaments and muscles. Any stretching for splits requires a preliminary warm-up. Progress from light aerobic exercise to intense aerobic exercise gradually. To achieve your goal faster, include in your warm-up complex:

• development of the joints of the arms and legs;
• bending to the sides;
• squats;
• forward-backward and side lunges;
• abdominal exercises;
• jumping;

Exercises for muscles

Sit correctly on the splits, avoiding traumatic situations, perhaps by performing regular, daily exercises to stretch the muscles. You will need: a training mat, a little time: up to half an hour and... a great desire to achieve results in a short period. How to stretch correctly to do the splits in a matter of days:

1. From a standing position, bend as far as possible towards your feet.
2. Bend forward with arms bent at the elbows from a “feet wider than shoulder width” stance.
3. Sitting on the mat, fix your legs to the sides. Try to lie on your leg with your whole body, clasping your foot with the palms of your hands. Then change legs.

Stretching

It is better to perform the exercises with slow music, avoiding sudden movements. An excellent exercise machine for stretching at home is a stack of books placed under your feet. Try to gradually “spread apart” into a longitudinal split, stopping at points where you feel muscle tension. Having reached the maximum of your split depth (the muscles should bake slightly), fix the position for several tens of seconds. After removing one of the books from the stack, try to go lower. In case of severe burning, refuse further attempts “for today”.

Lessons for children

Flexible and flexible from birth, children quickly master the science of doing the splits faster than adults. Home workouts will be successful and interesting if you add gaming moments to sports activities:

1. It is necessary to start stretching lessons for a child with a warm-up. Spend up to 10 minutes doing jumping, bending, squats and push-ups. Girls and boys will have more fun practicing with mom or dad, so you can “compete” to see who can do the splits the fastest.
2. After warming up, show stretching exercises for the anterior and posterior longitudinal muscles of the lower leg and thigh: bending down, invite the baby to put the handle on the foot, and then in front of the foot. Monitor the correct execution.
3. Dynamic exercises: swinging your legs forward, sideways, backwards will help stretch the inner thigh ligaments and pump up your butt muscles.

Most “adult” exercises that help you do the splits faster are perfect for a small (and not so small) child. When performing exercises to stretch the legs, the baby should feel a slight “resistance” from the body. Be attentive to the baby, laugh and talk more. A bad mood, a “growling”, dissatisfied mother will cause the child to refuse to train. Remember that the best incentive to do the splits is praise and personal example.

Which split is easier to do?

When doing stretching exercises, try not to think about the speed of achieving results: how to do the splits in 1 day or in the next week. Focus on the process by celebrating your successes. Longitudinal splits require gradual stretching of the longitudinal muscles. The transverse one is more difficult to perform; its implementation involves the passive muscles of the inner thighs, ligaments, and joints.

Longitudinal

Regular stretching exercises, performed at home or in classes at a sports club, will be an effective way to improve muscle elasticity, emphasizing the flexibility and beautiful plasticity of the body. Step-by-step instructions on how to do the longitudinal splits in 1 day:

1. Start your stretching with... a hot five-minute shower.
2. Start warming up. Aerobic exercise will help warm up your muscles.
3. A set of basic movements, how to do a longitudinal split, includes working on certain exercises alternately for each leg:
   1. In a standing position, bend one leg at the knee, trying to press your heel towards your buttock. Help with your hands, holding the foot of the bent limb. Move your leg back, increasing the load.
   2. Lean on your bent supporting right leg, moving your left leg as far as possible with a straight knee. Trying to keep your back straight, perform springing movements up and down, squatting deeper. The correct technique for performing the splits exercise is indicated by slight pain in the lumbar region on the side of the leg set back, a slight burning sensation in the muscles of the bent one.
   3. Smoothly change position, resting your left knee on the floor. Bend it at a right angle. The right leg in front should be straight, the toe raised up. Do several bends towards your leg with a perfectly straight back.
   4. "Half a twine." To perform this, you need to place your leg bent at the knee in front of you, extending the other one behind you, as is done when doing a split. Slowly bend with your back straight towards your bent leg, slightly springing.

Transverse

Cross splits are difficult for most people. If you dream of stretching Jean-Claude Van Damme or Jackie Chan, you need to pay special attention to developing the sacral joints, stretching ligaments and tendons. How to do the cross splits at home:

1. "Float like a butterfly." Sitting on the floor, clasp your closed feet with your palms, pulling your legs towards you (Lotus pose). Lower your knees towards the floor with springy movements, fixing the position at the lowest point. To do this, lightly press your knees with your elbows.
2. Do cross lunges with transition. Squat down with your supporting leg, pointing the other leg straight to the side with your knee straight. Sit low enough to feel the tension in the ligaments.
3. In a sitting position, spread your straight legs wide with your toes raised. Lean forward, trying to touch your upper body to the floor.

Video instruction: how to do the splits correctly and quickly

What is the secret of the plasticity, grace, and health of girls who regularly engage in stretching? In adolescence or adulthood, this is an effective way to strengthen the back muscles, correct posture, and get rid of the first manifestations of arthritis and arthrosis of the joints. Correct execution of warm-up and basic exercises contributes to the gradual development of the sacral and hip joints, gradual stretching of the muscles, ligaments of the lumbar region, and hips. Learn all about the secrets of proper stretching by watching the video tutorials below.

Effective stretching

Training for Beginners

Twine is not only beautiful, but also good for health. For some reason, this “sport” is easily attainable for some people and almost unattainable for others. It is worth remembering that all people have different physiology, which is why someone can easily learn to do the splits, while others may need years of training. Stretching not only gives flexibility, but also significantly tightens the muscles, gives them a beautiful shape and makes the skin elastic. In addition, it is an excellent prevention of varicose veins and cellulite.

There are several types of twine:

- Transverse- the easiest type of pose. It uses the same muscles that work when walking, so the longitudinal split is the fastest way to sit, even at home.

- Longitudinal- much more difficult to implement. At the same time, it is extremely useful. Transverse splits develop the muscles and joints of the pelvis, healing the genitourinary system, stretching muscles and improving the shape of the legs, bringing the lower back and spine into a healthy and correct position.

- Sagging- one of the most difficult options. To do this you need to have strong legs and excellent stretching. If you are already doing cross splits, a couple of months will be enough to complicate the exercise without injuring your muscles.

- Vertical- a complex exercise performed by gymnasts and dancers to increase the amplitude of their leg swings. You don't need to be able to do a 180-degree cross split to do a side split, but you do need to have enough muscle flexibility to bend over and touch the floor while keeping your legs straight.

- Twine on hands- handstand is a rather complex exercise that requires good physical preparation, so this type is suitable for especially trained athletes.

10 tips on how to do the splits:

1. Warm-up - before you start stretching, it is worth doing a warm-up. Warm-up should be done at the very beginning of the workout to prepare the body for the load. If you drop out of classes or move this stage to another position, then injuries will not take long to appear. For a good warm-up, light jogging or jumping is suitable. Warm-up should be done for at least 10 minutes.

2. Many people believe that if we do the splits with our legs, then we only need to work with them. In fact, it's not just about the flexibility of the inner thighs, it's also about the flexibility of the pelvis, joints, ligaments and lumbar region. Do not forget about any part of the body to avoid serious injury.

3. Warming up the muscles - a way when we bring the muscles into a state of combat readiness. This is the only way you can achieve maximum results in stretching. The process usually lasts from 5 to 10 minutes and can even depend on the temperature of the house or hall. The main thing is to feel that your body is ready to work. You can start by rubbing your leg muscles. Then you need to make several rhythmic movements, you can remember some elements from dances. Squats or leg swings are also great for warming up muscles and ligaments before stretching them.

4. Regularity - in order to do the splits quickly, you need to remember to practice regularly. Beginners should repeat the complex every other day, but not overdo it. In some cases, two to three hour workouts per week are enough.

5. Rest - never forget about recovery between workouts, which will help you do the splits even faster. If you want to prepare your body for increased stretching, drink more water - it will help increase muscle elasticity.

6. Relief from pain - muscle pain after a workout (even the most intense) is comparable to the usual sensations after exercise in the fitness room. You can reduce it by taking a hot bath and drinking a glass of water with lemon before going to bed.

7. When performing exercises on the floor, use a fitness mat. The special coating of the mat will allow you to perform the exercise as conveniently and comfortably as possible.

8. Fixation in one position for at least a minute. It takes time for the muscles to get used to the unnatural position and relax. Therefore, stay in one position for at least a minute.

9. Never forget to breathe. Controlling your breathing will allow you to hear your body and avoid sharp muscle pain.

10. Avoid sharp pain. If you feel a sharp pain in the muscle, stop doing the exercise. Pain is a signal of a traumatic impact. A muscle tear is a very unpleasant thing. A scar may form at the site of the rupture, which will significantly complicate further stretching. Under no circumstances should you allow yourself to get injured, and if you do get injured, stop exercising immediately until you have fully recovered.

Contraindications for classes:

Fever;

Any disease in the acute period;

Joint diseases;

Muscle injuries;

Inflammatory processes.