Almost any person can sit on a twine in a month. The main condition for this is the absence of injuries that can impede training on the development of flexibility. The set of special exercises described in this article will help you to sit on the twine in a month.
It should be remembered that the physical fitness of each person is different. And if you were not able to completely sit on the twine in a month, do not despair. Do not give up stretching classes, let the training take a little more time, but you will achieve your goal.
Be sure to bear in mind that even a small stretching error can result in serious injury. Be careful while training. When performing exercises, the presence of pain is possible. You need to be able to distinguish your sensations: which of them are considered normal during stretching, and which signal an error and possible damage. The pain with proper exercise should not be strong, but a little pulling. If sharp, sharp pain occurs, stop stretching. Try not to perform an exercise for several days in which a ligament injury has occurred. It is necessary that she fully recover from the injury.
You need to train daily. Lesson usually lasts from 30 to 60 minutes. Before performing basic exercises, you need to do a warm-up. It will help to warm up muscles, prepare ligaments and joints for stretching. Consider one of the warm-up options. Stand up straight, swing your arms in both directions alternately. Tilt the case forward, perform circular body movements first to the left, then to the right. You can supplement the warm-up by jumping rope, squats, jogging in place.
A good way to warm your muscles is a hot bath. It is enough to sit in the water for about 10 minutes. After such a bath, the muscles will easily stretch, and your body flexibility will noticeably increase.
Be sure to complete the workout with the sweeps of your legs. This exercise perfectly warms up the muscles and at the same time stretches them well. When swinging, try not to raise your leg high, making great efforts for this. Enough natural contraction and stretching during the lift itself.
So, we move on to the main set of exercises to sit in the twine for a month. Stand, bring your feet together, raise your hands above your head. With an exhalation, bend down, put your palms on your feet. Stretch forward chest, no need to bend your back back. After one minute, inhale, rise.
Sit with legs wide apart. With an exhale, lean the body forward with a straight back. You can put your palms on the floor or on your feet. Stretch for one minute. Straighten as you inhale.
Place your right knee on the floor, stretch your left leg in front of you, point the toe towards you, with your palms, hold onto the floor. With an exhale, carefully lower the groin down, simulating a longitudinal twine. Reach one minute. Then rise slowly. Repeat the exercise by swapping legs.
We continue to train to sit in twine for a month. Stand up, spread your legs very wide. With an exhalation, bend over, palms grasp the feet or lower legs and direct the chest between the hips. After a minute, move the body to the right, put your hands on the foot of the same name and stretch to the hip. Repeat the slope to the left foot.
Perform the complex described above, and pretty quickly you will notice that you are becoming more flexible, the joints of the legs begin to open well to perform the twine. The main thing is to observe the training regimen. And the question is - how long can you sit on the splits - let it not bother you. No need to rush and make efforts through pain. Every day you will approach your cherished goal. And in due time you can do the splits.