Someone can do the split practically without efforts, but for some are real torments and pain, many consider that they will be able to make it simply never. Doubts are vain: the ability to do the split depends on the extension – elasticity of your muscles, and it, as they say, put acquirable. Within one or two weeks you should do the set of exercises, gradually stretching muscles. You hold the training regularly, 3-4 times a week.
Instruction
1. Take the support 30-40 cm high. Kneel, one leg bend in the knee at an angle 90 degrees and put before yourself on the support, firmly leaning on it the foot. Straighten shoulders, put hands on the knee extended forward. Begin to remove other leg gradually back before you feel pain, be recorded in this situation for 30-60 seconds. Execute 10 such approaches for the left and right leg. Gradually, with each occupation, increase the corner between legs. Ideally it has to make 180 degrees.
2. Kneel in the home position. Extend one leg forward, straighten it in the knee and put on the support. Be removed far away from the support that on it only the foot lay. The corner between legs has to make 90 degrees. Begin to bend forward, to the leg foot, trying not to bend it in the knee until the head touches it. Hold such provision of 30-60 seconds. Change the leg. For each leg make 10 such approaches.
3. Sit down directly, part legs as it is possible more widely and bend to the floor, trying to touch it by the breast. Don't bend the leg in knees. Be recorded in this pose for 30-60 seconds. Repeat exercise of 20 times.
4. Stretch muscles within 1-2 weeks, then at the end of occupation after muscles are well stretched and warmed, try to stretch out. You hold shoulders exactly, don't develop the trunk in the parties. At first kneel, extend one leg forward and try to extend slowly back the second. Support yourself by hands, having set them against the floor. If it didn't turn out at once, then continue to perform stretching exercises of muscles. After a while repeat attempt and at you everything will turn out!