exercises that are necessary to increase the stretch, as follows: feet should be placed in the directions opposite to each other and located on the same line.The inner sides of the thighs should form with an angle of 180 degrees.This situation is called and twine.It is usually necessary in such sports as gymnastics, figure skating, dance, martial arts, swimming and yoga.In addition, the split is the most basic measure of the flexibility of the body.Therefore, there is nothing strange in the fact that in recent years the popularity of particular began to take the question of how the splits for 10 days, and even faster.
do so may each
It's not a secret of the fact that such an exercise can fulfill both the young man and someone who has already crossed the line under the name of "average" age.Much, if not all, will depend primarily on the willingness and competent training.
How do the splits?For 10 days you can do this or a longer term will depend on you.It is worth considering that a similar exercise and how to prepare themselves for its implementation.
reasons, because of which many people want to perform this exercise
What is the reason you have any questions about how to do the splits in 10 days at any age?On many influences that factor, that this exercise brings a great benefit to the body.Primarily increased mobility of the pelvis - namely lumbosacral.In addition, it improves blood circulation, increases the mobility of the pelvic organs, improves the function of the abdominal organs.On top of that string is considered to be an excellent tool for the prevention of many diseases that occur in the urogenital area.Exercise of this type affects the normalization of the bowel.
important role in the question of how the splits for 10 days, plays a warning of such diseases as varicose veins.When taking into account all of the positive aspects is very important to properly approach the issue of training.But first consider those kinds of exercises, which implies a string.
What types of exercises are available?
There are several varieties of this stretch.And you have to know them, if you plan to do the splits in 10 days.
1. Cross.In this situation it is necessary to raise the legs to the sides.
2. Longitudinal.Such stretching implies that the feet should divorce back and forth.
3. Provisnoy.In this situation, the angle between the legs is greater than 180 degrees.
4. Vertical.Run must be standing, leaning on one leg.
5. Exercise on hands.
If you're wondering what kind of choose to sit on the string for 10 days, it is necessary to take into account that each of them has its own peculiarities.The easiest for some people considered the longitudinal stretching, since it is the most natural.In the case of cross twine it occurs to a lesser extent muscle work.However, a back injury him get much easier.
In what may be a risk?
Many take for yourself is a dangerous decision, "All sit on the twine for 10 days!" Why is it dangerous?Because a similar exercise should be accompanied by systematic training.The less there are, the greater the chance of injury.However, do not be upset, because this kind of stretching the power of each of us.After all, there are a variety of ways to help the splits even after 30 years.But nothing of this age as 15 years old, and say it is not necessary.Everything is so clear.
What you need to know?
How quickly learn how to sit on the string?It is understood that this is such a variety of exercises that can be given to some fairly easy, while others and does not have the patience to ensure that his master.What is the reason?In many respects that the stretching is painful technique.Therefore it is necessary beforehand to prepare himself for what would have to seriously work on yourself before you master these skills.And quickly the splits will only if there is a certain skill.
needed during the time frame is not
Many would like to learn the twine as soon as possible.Such people are always looking for a way to do the exercise in a short period of time.However, it should be understood that in this business the time frame is not necessary.If you want to learn these skills, then to start to wonder about how to stretch the twine box.Set a goal and achieve it, regardless of the time that you spent.Next will be given some recommendations that will help to master this exercise.
Without the exercise workouts can not
To learn without pain this skill, there is a special set of exercises for the twine.They will help to prepare the body.Naturally, as in any other sporting event, needed to start a good workout.The muscles need to warm up and prepare.For this perfect rope.Just jump in for some time.In addition, you can run on the treadmill.And it is worth considering about finding a competent instructor who will help you in solving the difficult task of how to perform, for example, cross-twine.At home, this exercise can also be done.However, the process is more complicated.
What you need to remember, to succeed
In order to be able to do the splits, you must familiarize yourself with the following recommendations.
1. Observe the regularity of the training process.It should pass at least three times a week.In duration it is usually about thirty minutes.If you want to get results as quickly as possible, it is necessary to increase the training of up to five times a week.It is necessary to take into account one important feature: if the muscles after exercise program will hurt very much, the need to engage in a day, the body to adapt to stress.
2. It is necessary to choose the right clothes.The best option is the pants made of elastic fabric.The body is in such a situation will be closed, which means that the risk of hypothermia and muscles will be reduced.
3. To warm up, you must perform this exercise, as the rotation of the hip and knee joints.In addition, you can run or work out on a stationary bike.Suitable and treadmill.
4. It is necessary to add to their training process are power exercises like lunges and squats with weights with a small weight.It is also perfectly suited Mahi in different directions with the weighting.Stretching would be more effective if the power exercises will be performed.
5. When the training complex should try to relax all the muscles as much as possible.In that situation, if you are stressed, the effectiveness of stretching significantly reduced.There are the features that need to be taken into account.For example, the tensile force must be continued for 15 seconds maximum.Doing this requires you exhale.On the inhale you must return to the starting position.If there is a sensation of pain, the voltage is slightly weakened.
6. It is necessary to determine which muscles are stretched enough - hamstring or internal.They need to work as much as possible.
7. In your exercise program, you must add the following task: we must sit on the floor as much as possible to push in different directions legs.After that starts to pull ahead.Pull should not only hands, but also the entire body as a whole.As a result, you should just lie on the surface of the floor all over.We must stand with legs apart to the width of shoulders, elbows and hands to seize started to pull down, each time reducing the distance to the legs.
8. There are also basic tasks that will help catch a forward split.Perform they should gradually.Training complex should begin with a warm-up.In order to properly stretch the muscles you need to do exercises with the support, which is suitable as a back, ballet barre, windowsill.On this support should throw each leg in turn.Also, they have a high efficiency mahi.Each workout should be followed by the implementation of extensions "to the end".Perform exercises should be slow and preferably under someone else's control.
performing all of the above techniques, you'll quickly realize how the splits for 10 days at home.Of course, the timing is still better to be increased to reduce the risk of injury.
What dangers can we expect?
First of all, before you start the exercise, you should remember that you can injure muscle in the presence of too much desire.Therefore, you should try to do everything carefully.However, in a situation where injury could not escape, you must immediately stop all exercises, attach to muscle damage ice and reduce locomotor activity to a minimum.
start doing the exercises after injury should be very carefully
If you decide to start the exercise again, you should try to fulfill all from the very beginning and very slow.It should show all his accuracy.No less common is the problem of pain in the hip joint after attempts to stretch the performance.All this is due to the fact that the exercises are carried out is not entirely correct.In this situation, you need to put your pelvis forward.When you perform a longitudinal or transverse variant is always a chance encounter with pain in the knees.It is necessary to try to avoid.
Conclusion
If you want to quickly do the splits and at the same time not to harm your health, you should perform all the stretching exercises gently enough to avoid being hurt muscles.In addition, it should be high quality and thorough approach to the implementation of the workout.From how well the muscles are warmed up, it depends on their flexibility.However, about the rest of the exercises should not be forgotten.Only under intense and regular performance training facility can achieve their goals.It is to wish you good luck in a quite difficult task, and success in your endeavors!
