Everyone can stretch out. Irrespective of gender and age. Of course, it will be easier for young people to make it, than elderly. But the patience and commitment within several weeks or months will surely result in the necessary result.
Instruction
1. Remember: during stretching exercises of the sheaf will support. Sensations of pain – sign that everything goes correctly. But the pain shouldn't be severe or sharp – control the efforts. Sharp pain can be the signal of the muscle injury or the sheaf. It is necessary to recover from such injury long, and achievement of the goal will be removed for a long time. Train regularly, 2-3 times a week, 30-60 minutes. Perform all exercises smoothly and slowly, without overstrain and abrupt movements.
2. Before the training carefully warm up. For this purpose well jogging approaches. In house conditions replace jog with jumps on the jump rope, squats, swings of legs forward, back and in the parties. When performing swings of the leg you hold straight lines as it is possible to lift above them don't try. Besides, perform exercises for the warming up of knee joints, turns and bendings of the case in the parties.
3. Begin the main training with lunges. For this purpose expose one leg forward, bend in the knee. Straighten the second and take away back. You hold the back the straight line. Carry out elastic squats up-down, then change the leg. For exercise complication as it is possible put forward the front leg further and as it is possible further put aside back.
4. For performance of the second exercise widely place legs in the parties. Begin to sit down on one leg, bending it in the knee. Leave the second leg to the straight line. Holding the case to straight lines, be smoothly rolled from one leg on another. Basin at the same time has to move in a straight line, but not on the arch.
5. The following exercise – "butterfly". For its performance sit down on the floor, connect feet of legs together, part knees in the parties. Do elastic movements by knees up-down, trying to lower them as low as possible. For increase in efficiency help knees hands. After the end of exercise, without changing the pose, clasp feet with hands and begin to carry out bendings forward.
6. You pass to exercises on the cross split. Having stretched out as low as possible, with maximum effort squeeze legs so as if you try to get up. Perform this exercise in woolen socks on the parquet and linoleum. During 10 sec. hold the maximum muscle tension, then weaken them on 5 sec.
7. In the sitting position on the maximum split, begin to rock smoothly so that legs were slowly moved apart more and more widely. Also do bendings of the case of this situation forward and in the parties. Then, sitting on the maximum split, put under yourself foot of books and take seat on them. Try to relax as much as possible muscles, and then to slowly remove books from under itself.
8. Beginning to train, carry out not less than 15 repetitions for each exercise. Add each 2 weeks on 5 repetitions, you won't reach 45 times yet. Try to stretch at each subsequent repetition of exercise slightly more, than at previous. But at appearance of sharp pain weaken efforts.