Watching speeches of gymnasts or circus acrobats, many think, and something would turn out similar personally at them. Of course, is able to master difficult racks or pirouettes only of the pro, but the beginner also can quite cope with basic elements. For this purpose it is enough to stock up with patience and to approach competently trainings. Let's consider how to make so that the extension interesting many on a cross split became a reality for beginners.
Any training begins with small — warm-up. In a case with this type of a twine this rule even professional athletes do not neglect, such type of an extension is considered one of the most difficult in respect of physiology and the equipment.
For the person taking the first steps to his development it is necessary to make active natural flexibility (what there was told, and all have it, is only shown in different degree).
- starting movements by shoulders around are replaced by the same repetitions, but already with the participation of the head;
- then hands link in the form of the lock and alternate rises to lowerings;
- versatile inclinations of a trunk. Pay attention that legs in knees remain straight lines. At the same time palms touch a floor;
- the following approach — a basin and its circular turns which are replaced by bending leg extention in knees;
- warm-up comes to the end with vigorous walking (or measured running on the spot, and even jumps). In the sum all warm-up takes 25-30 minutes.
Important! Usual warm-up is often replaced with cardiotrainings (though for such replacement the consultation of the trainer or therapist is necessary).
Doing the first attempts, you do not hurry to pass from a warming up to the main attacks and inclinations. Wait several minutes, estimate the health. If all are normal, the head is not turned, and pains are not felt — it is possible to pass to work with the main set.
Having become interested what exercises for an extension need to be used to sit down on a cross split, many simply copy the movements seen in rollers of which it is full in Network. Such eagerness is laudable, but, first of all, it is necessary to know the main nuances of their performance (having forgotten about it, it is easy to be traumatized).
Let's look how it is correct and safe to develop an extension.
Examine the main exercises for performance of a handstand and also learn how to learn to stand on the head.
The purpose of this reception is to stretch an internal part of a hip and to improve flexibility of sheaves in a groin and hips. It is carried out so:
- having sat down on a floor, bend legs in knees until feet connect;
- heels attract most close to a body, pushing away knees towards a floor (working elbows);
- having straightened a back, record this situation at least for 20-30 seconds. Further it is desirable to finish it about one minute;
- the main part — an inclination forward with carrying out of hands as it is possible further before stupnyam. The back at the same time remains to a straight line, and knees are pressed to a floor.
Despite the name, this exercise it is considered one of the most effective.
Whether you know? Moses Lanham is recognized as the most flexible person in the world. His legs quietly turn by 120 degrees and are bent in all directions.
Starting position — sitting on heels, open hips more widely, trying to sit down on buttocks (densely bring heels to them, in addition holding a straight line back). If did not leave at once, it does not matter — under buttocks it is possible to enclose a blanket. Further actions:
- having accepted such pose, incline a back forward and rest forearms or palms against a floor. You lay down on it;
- the basin is removed forward, leaving on one line with knees and hips;
- having reduced socks and having tightened a belt, pull the top up, trying to keep longer in this situation.
This reception is technically difficult therefore be extremely accurate. Feeling that meanwhile not to cope with frog, it is possible to try other exercises (though it is considered basic for a cross split).
Such attacks include even in trainings of gymnasts: load is placed on the site of popliteal sinews and the back of hips. To achieve an extension on these sites, it is necessary:
- having sat down on a floor, to part the straightened legs most widely (track that socks left only up);
- to remove hands ahead of itself and to do inclinations forward. Ideally the thorax kind of lays down on a floor, making all body similar to the spread pancake. Situation is fixed for 2-3 minutes;
- after that hands are again extended forward and pandiculation by them at first to left, and then and to the right leg follows. It is good if the trunk freely laid down on a leg, and hands turned out to grasp foot.
It is better to begin with couple of approaches (including no more than 2 inclinations with each leg). Over time their quantity can be brought to 5-6.
Important! Direct contraindications to similar occupations are recently suffered injuries, problems with blood circulation and predisposition to pinching of nerves. Even if there are no such complications, anyway it is necessary to look at the general condition of an organism at present.
The exercises directed to sitting down on a desired cross split happen also simpler. But before passing to them, we will note that it is possible to achieve effect only by alternation of attacks and extensions it is possible work with one-two types hardly will yeild tangible result.
This inclination is carried out in end of a set, directly before a twine:
- put legs on width of shoulders and try to reach a floor hands. We hold legs equal. It is considered that the twine will not be special complexity for those who managed to lay elbows on a surface;
- having returned to a starting position standing, try to clasp anklebones — at first right, and after it and left. 10 times and 5 repetitions will bring muscles of a back and a ligament of legs into the necessary tone.
Stretching — the set of exercises directed to strain of muscle and joints of an organism and as result, on improvement of flexibility of all body.
When performing a twine the exclusive part is assigned to hip inside muscles. In different degree they are developed by all mentioned exercises, but semi-squats are considered as profile:
- for a start it is necessary to squat (as at the lower squat). Further begin to move accurately weight on the right leg whereas left is taken aside so as if it will accept a twine now. Socks are surely extended;
- to keep balance, expose the right hand before the right leg and by means of an elbow push out a knee outside;
- having felt that muscles of a hip strained and became tense, record such pose at least for 40 seconds (and it is one minute better). Then there will be a repetition with other leg.
Whether you know? The gymnastics by right is considered one of the most ancient types of physical activities — it was cultivated still in antique EgipteEgipet, but the real blossoming fell on the Greek period in the history of mankind.
At the first approaches be convinced that performance does not cause painful feelings — sometimes it is possible to hear complaints to what during such activity led foot of a supporting leg.
The extension in attack too not bad prepares hips for peak loading.
Get acquainted with technology of performance of attacks with dumbbells and attacks with a bar for a training of buttocks.
The first out of width of shoulders brings the left leg — the hip has to go parallel to a floor, and the right shin also concern a floor. Having reached this point, weight is slowly transferred forward (trying to be late in this situation longer, ideally — for about 20-30 seconds). Then line for the right leg. The hands cramped on a floor help to keep balance.
The effect is given till 8-10 attacks in each party.
Such exercises demand fair physical training, and the top class their carrying out with long fixing is considered. To the beginner will be enough to try to accustom to dynamics.
We do not forget also about a lower body. At a strong extension also the muscles located below a knee are loaded. To bring them into a tone, it is necessary to work over one more reception:
- having risen on a floor, you hold legs straight lines, and feet reduced;
- having bent to a floor, try to touch hands toes, without bending knees. Each inclination is about a minute of time (at the beginning enough and 30-40 seconds);
- one more variation — sitting. A direct back, knees remain equal, and for the rest — the same scheme.
Important! Happens that the leg is cramped by spasms. In such cases it is necessary to take immediately a break and to pound the problem site.
This quite simple exercise can cause some discomfort if muscles of back department did not receive long loadings earlier. So be guided by health.
Having learned as the extension on the expected cross split directly in house conditions is correctly put, some at once undertake the embodiment of the training program.
But haste is in this case not necessary. Starting occupations, be ready that they are connected with a number of nuances which begin with a categorical prefix not. Here only the main of them:
- any attacks (especially the first) have to be the smoothest — the sharpness in movements will be only to the detriment;
- the same concerns and directly a twine, irrespective of level of training of the person;
- do not work through pain at all. Even easy unpleasant pricking can turn back serious stretching;
- it is impossible to start occupations right after dense meal. The minimum interval makes 2-3 hours. For an hour before it is possible to eat couple of bananas or to drink a little green tea;
- any trainings against the background of an indisposition, and furthermore diseases of internals, back or legs. Even the temporary weakening of an organism is incompatible with system physical activities;
- for reasons of safety it is impossible to practice on too slippery coverings like linoleum. It is banal the sock which went on its surface or the sneaker immediately will debalance an extension. The rupture of the sheaf which accepted at once huge loadings can even appear result.
Whether you know? The legendary gymnast Olga Korbut in the 1970th struck the whole world with an unprecedented element — having got up on top of bars of different height, she did a back somersault, clinging hands to the top crossbeam and literally flying on lower. Now the given reception is forbidden by rules as too dangerous.
There is also especially psychological moment. Having seen the mass of video promising a twine in a week many convince themselves that it is very simple. But such rates are contraindicated to beginners (however, as well as long breaks in preparation).
After the persistent and complex trainings on an extension logically there is a question: as correctly and bravely to sit down on a cross split. If all exercises mentioned above are successfully mastered, then difficulties should not be.
At first it will be required to squat, having exposed hands before itself (directly on a floor). Then legs are slowly connected — part them on the parties, holding straightened.
Having sustained in such pose as long as possible, return to a starting position and give to muscles small rest. It will be followed by a series from 4-6 approaches with obligatory breaks on a relax.
At first sight everything is simple though in practice it is complex work on the body. It is possible to try forces directed by the twine, since the first trainings. However, often trainers, seeing that their ward it is heavy with general exercises, delay this moment a little, exposing the correct extension.
That occupations gave the expected result, it is necessary to remember factors which will bring closer you to the purpose. In a case with a twine the trainers make the recommendations of such plan:
- It is obligatory to warm up or be warmed. For example, gymnasts often take a short shower of minutes for 10 prior to a training, thereby mobilizing muscles for hard work.
- It is better to do exercises in the warm room, having put on a t-shirt and training trousers. The organism has to be warmed all the time (but not to allow emergence of streams of sweat).
- Socks which will help to move effectively a leg on a floor are put on legs. At occupations on a bare foot it is necessary to use a lot of the efforts to these movements.
- Get a rug-karematom.
- Find the most convenient location. Someone needs a privacy and concentration, and someone quietly combines occupations with viewing TV. Generally, be guided by the spirit.
- It is good if it was succeeded to involve in a training or at least control of it of one more person. Even if he will not do attacks, the advantage is undoubted — is to a lump to look after the equipment (especially as regards a direct back, when performing separate elements no wonder and to lose sight of this moment).
- Prepare that such preparation will take some time. It is desirable for that who still did not deal with similar complexes to adhere to the sparing schedule of trainings (1 times in 2 days). Having accustomed and having felt confident in forces, it is possible to pass also to five-day week.
- At last, try not to take a long break in occupations — muscles and sheaves are very adaptive to too long rest.
Important! It is possible to train also near a wall which will not allow to leave to a supporting leg in case of loss of balance.
As you can see, the effective twine actually assumes also laborious work. But also result corresponding: who does not want to surprise surrounding with the flexibility and grace! We hope, this information will help you to turn such purpose into reality. Successful trainings and impressive achievements!