How to learn to sit down on the string ?
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ability to sit down on the string - the dream of many people.It is believed that one can only learn in childhood, t. To. Muscles stretch easily.In fact, the splits can be absolutely any healthy person.How to learn to sit down on the string - you learn from this article.
Before starting the stretching exercises legs, you need to warm up.With a well warmed-up muscles to sit in the gymnastic pose will be easier, and it will avoid injuries.It is necessary to properly assess your physical fitness, and the lower it is, the longer should be warm.
beginners training is necessary to perform in a day.Over time, when the load will increase and will be painful, you can proceed to the daily activities.
Stretching exercises should be performed on each side of the body.If one party lends itself to stretching will then begin training with less flexible side.
Classes on stretching the muscles you need to produce up slack pain.Freeze for a few seconds and wait until the pain subsides.If discomfort persists, reduce the load.
During training follow your breath: it has to be quiet and deep, in any case, do not hold it.Proper breathing helps to relax the muscles faster.
Exercises to warm up and warm up the muscles you can find in our article - How do the splits.
Sit on the forward split
- Take the starting position: Bend your right leg at the knee and place your left foot on the floor so that the knee was on the floor.
- slowly begin to put forward the right leg forward until the characteristic pain in the groin area.
- further lower the pelvis down and hold it in this position for 15-20 seconds.
- then move the right foot even further and lower basin below.Hold the position for 10-15 seconds.
- Repeat the same steps for the left leg.
- Keep your body was in the same plane as the pelvis.
- For convenience, stretching and balance compliance - during a workout this exercise rest against your hands to the floor on either side of the torso.
We sit on the cross twine
- Take the starting position: feet shoulder width apart.
- Start slowly raise the legs to the side, dropping down the pelvis.Lower yourself until the characteristic pain in the muscles of the thighs.
- Hold the position for 15-20 seconds.
- to balance retention arms rest against the wall or the floor.
If you set a goal - the splits, then be patient.Do not stretch when severe pain sensations.
next step to success - regular workouts.Better stretch every day for 30 minutes, the time given to training than once a week, but spending two hours or more.
Explore also our article How do the splits in the home and do the splits How quickly.
- spinal injury;
- pain in the lumbar region;
- bruises feet;
- cracks in the bones and fractures unjoint;
- high blood pressure;
- heart disease;
- osteochondrosis.The load on the spine should be minimal;
- Pregnancy.Classes must be agreed with a specialist;
- Menstruation.Reduce the load and listen to the state of the organism.
Visit our section - exercises and training.