Today, we discuss five of the most popular andeffective exercises for the twine. If you set a goal to do the splits, you probably no longer a novice in terms of stretching exercises. Therefore, the preparatory phase (for example, stretching exercises) we will miss and go straight to the point. twine for exercise should be done slowly, gradually increasing the load.
The following exercises dosequentially in the order in which they are listed. Pre-made workout, warm up the muscles well, knead the joints and can begin. On the floor you need podstelit soft mat for fitness.
So, for the exercise of twine.
Exercise 1 - tilt to the floor between the legs divorced
- Exercise 1 - tilt to the floor between the legs divorced
- Exercise 2 - lean forward to the right foot
- Exercise 3 - slope in the "butterfly"
- Exercise 4 - leaning forward, standing on his knee
- Exercise 5 - static lunge
Sit on the floor and spread his legs apart directas widely as you can. Keeping your back straight (not with round backs are drawn - it is dangerous for the spine), tried to lower the stomach on the floor between his feet divorced.
Make sure that the feet were necessarilycompletely straight, and the knee was not the angle. Stops during this exercise, cut, socks sent over. Bend down as deep as you can without bending your back. You should feel a palpable tension in the back and inner thigh. But, do not allow a sharp pain.
Is fixed in the possible position, andsit so long, until you feel that your muscles are accustomed to the effects and slightly relaxed. You it will take about a minute. Then breathe deeply and exhale descend even lower - to the limit.
Do this exercise for five minutes, slowly leaning deeper. Try completely (first stomach, and then the breast) to lie on the floor between his feet divorced.
This exercise can truly be considered a classic exercise for stretching the back muscles and the inner surface of the legs. Also it stretches and hamstring.
Exercise 2 - lean forward to the right foot
Once you have completed the implementation of the firstexercise, change position. Assemble straight legs together in front of him. Foot cut, socks, looking up. With your back straight lean forward to the right foot. Belly drag to the hips, hands and the feet.
This exercise can be done easily, resting his feet ina wall or any other vertical surface. This will allow you not to worry about, not to stop "stretched", and has been reduced. The principle of this exercise for the twine is similar to the previous one.
Pulls forward a few minutes being fixed at the extremities, gradually relaxing and falling below. This exercise is very good pulls hamstring and the popliteal region.
Exercise 3 - slope in the "butterfly"
Now, bend your legs and feet Abut one another, putting them on the floor in front of him. Keep your back straight, try to in a position to put his knees on the floor and drag the body forward to the feet.
You do not need to do sweeps knees - in this case, a static exercise.
Exercise 4 - leaning forward, standing on his knee
Stand on the floor on one knee. The second leg straight in front of you is exposed, cut foot, heel rest against the floor. Hands put on the floor on either side of him. With your back straight bend the body forward to the foot.
Exercise 5 - static lunge
This exercise involves changing several provisions that extend almost all the muscles of the legs. It is because of him we will go into the splits.
- Make an attack, so that the knee front legsIt is at an angle of 90 degrees. The back leg straight, the foot is on the nose. Drop knee back foot to the floor and tried to lower the hips to the floor. Secure in this position.
- Take hold of the rear leg and foot, without changing position, bend the leg at the knee, trying to pull the foot toward the buttocks. In this position, good stretches the quadriceps or front surface of the thigh.
- Straighten the back leg and put it on the floor. Rest hands on the floor. Gently advance the foot of the front leg forward gradually straightening the knee. Keep the back leg is straight. Fixed for a few minutes in this position, and then advance the stack a little forward. Make sure that when the exercise was closed basin. This means that the pelvic bones have to look forward. Taz must not turn to the side, although you will want to do so. Gradually advancing foot forward from this position, you will be taken to the twine.
Perform regular exercises listed above, and your dream of twine will very soon become a reality. Take the time and patience, because nothing is impossible!
Learn how to behave when stretching your muscles, as well as to get acquainted with the basic rules of its performance, you can read this article.