the splits in the past month can be almost anyone.The main condition for this is the lack of injury, which may interfere with training to develop flexibility.We have in this paper set of special exercises to help the splits in the past month.
must remember that physical training each person is different.And if you can not completely do the splits in the past month, do not despair.You should not throw the lessons of stretching, let the training take a little longer, but you will achieve this goal.
Always keep in mind that even a small error in the stretching can cause serious injury.Be careful during exercise.When you exercise may prisutstvovie pain.You must be able to distinguish between their feelings: some of them are considered normal during stretching and which signals an error and possible damage.Pain when done correctly, exercise should not be strong and slightly pulling.If you experience sudden, sharp pain, stop stretching.Try a few days do not do the exercise, in which there is damage to ligaments.It needs to be fully recovered from injury.
Work needed on a daily basis.Session usually lasts 30 to 60 minutes.Before performing the basic exercises you need to do the workout.It will help to warm up the muscles, ligaments and joints to prepare to stretch.Consider one of the options workout.Stand up straight, do the mahi arms to both sides in turn.Tilt your body forward, follow the circular motion body, first left, then right.Workout supplement can be jumping rope, sit-ups, running in place.
good way to warm up your muscles is a hot tub.It is enough to sit in the water for about 10 minutes.After this bath the muscles will stretch easily, and you significantly increase the flexibility of the body.
sure to complete the warm-up strides feet.This exercise is well warms up the muscles and stretches them both well.When Mahe try not to lift his leg high, applying for this great effort.Enough natural contraction and stretching during the ascent.
So, go to the main complex of exercises to get into the splits in the past month.Stand with the feet brought together, lift your hands over your head.With an exhalation bend, place the palm of his feet.Reach forward-feeding, do not need to bend your back backwards.After one minute, inspiratory rise.
Sit, legs, spread wide.With an exhalation bend the body forward with a straight back.Palms can put on the floor or on legs.Stretching perform one minute.On the inhale straighten.
Place your right knee on the floor, pull the front of the left foot, toe send over, his hands half a stick.Exhale gently lower the groin down, simulating longitudinal splits.Drag one minute.Then slowly rise.Repeat the exercise, changing foot positions.
continue to train to get into the splits in the past month.Stand with feet arrange very widely.With an exhalation bend, his hands grasp the foot or lower leg and point the chest between the thighs.After a minute move the body to the right, put your hands on the same leg and drag to the thigh.Repeat the slope to the left leg.
Follow the above complex, and quickly you will notice that you become more flexible leg joints begin to perform well disclosed twine.The main thing is to observe the training regime.And the question is - how much time you can sit on the string - do not be worried.No need to hurry up and make an effort through the pain.Every day you will be closer to the cherished goal.And in due time you will be able to perform the splits.
