Split — it isn't simply very beautiful and effective, but also the indicator of flexibility and health of joints. There is the opinion that if you didn't stretch out in the childhood, then it will be quite difficult to achieve it at advanced age. It's not trueIt's not true. The main thing is not simply to want, but also persistently to train.
Advantage of the split
For a start — the split is forward and cross. The conversation in article will go about the cross split. In what advantage of the cross split?
- positively affects women's health;
- contributes to the development of muscles and joints;
- helps to restore the good shape of the waist and backbone;
- promotes improvement of the shape of legs.
It is more difficult to sit down in the cross split, than in longitudinal, but nevertheless you should never leave attempts. In fact, there are no contraindications for the split. The main thing is to feel the body and not to hurry. This most important rule of the extension — all movements have to be fluent, slow, without breakthroughs.
Exercises for the cross split
In any instruction "how to stretch out" one of the main points will be — good warm-up. First, the chance to pull muscles so is less. Secondly, it is simpler to work with the warmed muscles. It is good to do the extension after kardio or the interval training.
Exercise 1: sit down on the floor, move apart legs most widely, raise hands up and on the exhalation opuskates forward. Make several approaches, bending always has to be on the exhalation. Be late in the extreme point for several seconds.
2 perform exercise right after exercise 1. Last finger-tips of hands to the finger of legs on the exhalation, repeat several times, then be late in the extreme point.
Exercise 3: legs shoulder width apart, clasp with hands elbows and last forearms down, trying to reach the floor. Repeat exercise several times, having put legs is closer to each other. This general exercise both for longitudinal, and for the cross split and it is necessary to carry out it in any complex of the extension.
Exercise 4 is especially important for the cross split. Legs shoulder width apart, hands are lowered ladnyam down, the back the straight line, the podbordok is raised. Slowly you part legs in the parties until your palms touch the floor, and then, leaning on hands, try to stretch out. As soon as you feel pain — stop, better make one more or two approaches.
Very important rule in the extension is to compensate bendings. Get up directly, feet are shoulder width apart parallel each other, arms on hips or put them behind on hips. Accurately cave in back as though you want to see the heels. This exercise also develops muscles of the prelum abdominale and will make your back more flexible.