Provisna to execute the split much more difficult, than cross. For this purpose the athlete has to have strong legs, the fine extension. If the athlete already sits down on the cross split, it has enough few months to complicate exercise, without injuring the muscle.
To stretch out provisny, it is necessary to have not only the good extension, but also strong legs. Besides, coordination and ability to be tuned into performance of difficult exercise are useful. It from outside seems that everything is so simple – stretched out between two chairs and smile. Actually muscles are exposed to serious loadings for which it is necessary to be prepared properly.
The first step – we learn to sit down on the cross split
First of all it is necessary to learn to sit down on the cross split. For this purpose there are many techniques. The most important is to breathe the throat that allows to relax to muscles and to oxygenate quickly them.
Before stretching out actually, it is necessary to warm up, carry out slightly several preparatory exercises directed to pulling of muscles which will be involved at the cross split.
Step of the second – we improve the extension
So, you can sit down on the cross split. Now it is necessary to improve the extension to achieve sagging between two parallel support. For this purpose during the trainings on the extension we enclose surfaces under each leg (it is possible under one leg) that will allow us to increase extension range. At first it is necessary to enclose surfaces low, gradually increasing height by centimeter. As a result it is necessary to achieve that you sat down on the cross split, putting legs on the surfaces costing at least 5 cm above than the level of the floor. The surfaces, the better will be higher.
Step the third - we do legs stronger
To stretch out provisny, without causing damage to the organism, it is necessary to have strong legs. For this purpose it is necessary to squat, do often vyprygivaniye, to run on 2-3 kilometers, to perform exercise "bicycle" (lying on the back we rotate legs, imitating driving the bicycle). Good exercise – rolling from the leg on the leg in the half-split. So the internal surface of the hip, buttock trains. It is important that all exercises were dynamic. Finish each training on force stretching exercises that muscles weren't scored. Very well occupations with pear to which it is necessary to strike blows with legs will approach. But this occupation is available to those who though owns technology of kicks a little. During kick of the leg rise by different height, raising level gradually increases. Kicks by legs on pear after the training on increase in force in legs are especially effective.
We stretch out provisny
Before stretching out provisny, it is necessary to do long warm-up. Only after you will quietly sit down on the cross split, you will warm all muscles, it is possible to start exercise complication. At the beginning it is necessary to lean on something hands. At the same time the foot on the surface are put so that socks looked up, and the main emphasis when sagging went on inguinal and gluteuses. Not to translate at all the main load of knees as they can be injured. After trial exercises with the emphasis hands about the horizontal bar or the chair, it is possible to try to sit, having taken away hands from the support. You monitor breath. It have to be through the throat and equal. Muscles at the same time don't strain.