The split is the indicator of flexibility. It is used in gymnastics, in dances, in martial arts, in cheerleading, etc. The split comes to some easily, – it is difficult for others. But at the correct statement of the purpose to master this exercise it is quite possible in one week. However, under one condition, it is necessary to work methodically and seriously.
It is required to you
- Light clothes from natural fabric for trainings, the rug, persistence and commitment
Instruction
1. Warm-up is necessary to warm muscles. For this purpose jumps, running on the spot, arms swings and legs or just intensive walking within 10-12 minutes will approach. This time is enough to pass to exercises on the extension.
2. Sit down on the floor (on the rug) and extend legs. Fingers of hands try to get toes. The back has to be the straight line. Having reached fingers of legs, be late for 20-30 seconds and make the exhalation. Repeat this exercise of 10-15 times. You watch the back, don't stoop.
3. Sit down so that one leg was extended directly before you, and the second – aside, at right angle (90 °) concerning the first. If the right angle is impossible, try to achieve it by all means, help the leg hands, all over last. Change position of legs: right ahead, left aside, then on the contrary – left ahead, right aside. You remember about the right angle. The back at the same time has to be obligatory for the straight line.
4. In the prone position raise legs strictly at right angle to the trunk. Part them in the parties and detain for 1 minute. Then connect, lower on the floor, have a rest 10 seconds. And again lift and you part legs, being late in this situation for 1 minute. Alternate to rest. Repeat exercise in the first day of the training of 10 times, in the next days increase load of the discretion.
5. Get up, serially raise legs on 90 ° forward. Direct back. At first carry out leg swings till 15-20 times, and then, having raised the leg, try to hold it in such situation for 20-30 seconds. The number of these exercises can be any, but the more the better. And now the same exercise, it is only necessary to raise legs, and then to take aside. At first – the swing, then – leg delays on weight.
6. This exercise is performed standing. Make the sharp right forward lunge at right angle. Do the shaking, squatting movements (in the groin the extension of muscles has to be felt) within 20-30 seconds. Then – lunge forward the left leg and repetition of movements. Exercise is performed 6-8 minutes.
7. In the standing position raise the right leg bent in the knee and press it to the breast. Take the leg aside, record. Then the hand you seek to take away the leg as it is possible further aside (you have to feel extensions of muscles). Change the leg and repeat exercise.
8. In the standing position throw one leg on the chair back, the table or the window sill (if you do exercise of the house) and, bending the leg in the knee, do movements all over towards the subject on which the zakinut the leg. 10-15 times. Change the leg.