Have a beautiful, slender legs tightened dream of every woman and every man.To achieve this goal will help fitness and workout in the gym.Regular exercise keeps you young, healthy and beautiful.A good stretching legs give extraordinary flexibility and elegance of form.To achieve this result will help stretching exercises that you can perform well in his apartment.
ability to quickly sit on the string depends on the age.After all, over the years, the body and the joints become less flexible, and muscles and ligaments lose elasticity.Young man with average data up to 25 years of age at regular employment will be able to do the splits after a couple of months.Novice athletes aged 25-35 years achieved results in six months.And older people need training for more than six months.But age-related reasons should not overshadow the mood.The main thing that was a desire, perseverance and commitment.
There are three types of extensions, which can be used for different leg muscle development.Choosing a more acceptable for themselves, it is possible to achieve the main goal - the splits.Exercises are performed after intense heating muscles.The workout included jumping rope, a gentle stroll, jumps, various leg curls, squats and crouch, motion simulators.Reinforced leg movements increased contraction of the heart muscle and blood volume.
Ballistic stretching is more suitable for those who regularly engaged in sports loads.It consists of a springy movements and various swings with maximum effort.During the execution of active exercise thigh muscles are lengthened, and as a result - there is tension.
Static stretching is stretching the muscles of the legs under the weight of his own body, or with the help of an assistant (instructor).The housing is fixed, and no other action is taken.It is suitable for beginners.
Proprioceptive stretch - a reduction in muscle tension and without any movement in the stretched position.More suitable with average physical preparedness.
varying all kinds of stretch marks, starting with the first, it is possible to do the splits in the home.To avoid injury, the newcomers better to stick to a certain scheme.Pull until the muscles need mild pain.Then, stop and pause for about 20 seconds.If after this time the pain goes away, it means that the load is correct.If the pain continues - it is necessary to reduce the intensity of movement.For beginners, while one approach is half a minute.
to the splits over-trained athletes is better to use the principle of "the pain is - there is no pain."It involves stretching during the uncomfortable feeling to wait, be patient, and 30 seconds to finish the stretch after they leave.This method is based on the physiological properties of the muscle.When you stretch there is a pain due to stretching reflex.
To do the splits as quickly as possible, it is better to hold classes twice a day and not less than one hour.This warm-up is better to spend 25 minutes.The degree of readiness and quality of heating depends directly on achieving the goal.
