Cross split – the most difficult type of the extension. For many people it becomes the unattainable dream because of features of the physical build or lack of persistence. In some sports the split is the obligatory element of the program - in sports aerobics, rhythmic gymnastics, etc.
Instruction
1. Before the occupations on flexibility it is necessary to warm muscles well. Include in warm-up of exercise on spin in hip and ankle joints, on bending and leg extention in knees. Are effective for the occupation warming up on the racetrack and on the exercise bike. Try to train in the warm room. Put on in the elastic trousers and to the trowel which are completely closing the body. So you will avoid cooling of muscles during the extension.
2. Train not less than three times a week 30 minutes. If you want to sit down on the cross split quickly – be engaged not less than five times a week. At first, when after the occupation on the extension muscles begin to hurt, it is better to train in 1-2 days, there won't pass pain yet. After adaptation of muscles to loading it is possible to pass to daily occupations.
3. Combine occupations on the extension with moderate power trainings. During power loadings of the muscle consistently are reduced and relax, intermuscular coordination develops. Do lunges with dumbbells in hands, squats with lightweight, leg swings forward and in the parties with cargoes forward. Pump over muscles of the shin, hips and buttocks on exercise machines. It is more effective to do the extension after the power training.
4. During performance of stretching exercises try to relax muscles as much as possible. The tight muscle at you won't manage to be stretched. Do the stretching effort within 10-15 seconds on the exhalation, on the breath – the reset. You hold the back the straight line. If there is severe pain – weaken the tension of sheaves. It is necessary to last smoothly, without sharp breakthroughs.
5. Include three main exercises which will help you to sit down on the cross split in the extension: - Sit down on the floor, having as much as possible moved apart legs in the parties. Raise hands up, straighten the back and make five smooth bendings with return to nominative forward. Then lower hands down and last them as it is possible further from itself within 10-20 seconds. Take the small break and repeat 3-5 times. Try to reach for the floor not only hands, but also the breast, the stomach. Ideally you have to lay down completely the trunk on the floor. Reach also for the right and left leg. - Nominative – standing, legs are wider than shoulders. Clasp elbows with hands and last forearms down. When you reach the floor, reduce distance between legs and repeat exercise. - Nominative – standing, legs are wider than shoulders, palms rest against the floor, fingers look forward, the back direct, the chin is raised. Gradually you part legs in the parties, trying to reduce distance to the floor. You will feel intolerable pain – sit down, have a rest. Make 3-5 times. It is better to perform this exercise on the slippery surface – linoleum, the parquet.