A set of simple full body stretching exercises for beginners at home. How to do a leg stretch

20.10.201927.05.2017

It doesn’t matter why you needed to do the splits - for showiness for a special occasion, perfect stretching or health benefits (yes, her splits also bring, and quite a lot). Whatever you have in mind, know that doing the splits is actually not that difficult. If you regularly perform several effective exercises- especially.

1. Bends with hands “clasped” behind your back

Stretching, which is usually painful and therefore not very pleasant, is best started with a simple and slightly relaxing exercise, such as this one. It will stretch the muscles well back surface hips and, as a bonus, will improve the flexibility of the back, straighten the shoulders and chest.

How to do it. Stand straight with your feet shoulder-width apart. Bring your hands together behind your back, lock them together and lift them up - your back should arch. In this position, bend over and pull your chest towards your hips. Keep your legs straight, they should not bend at the knees. After standing like this for 5 breaths, slowly return to the starting position.

2. Bends to one leg

Do it very carefully. The “pull” will be under the knee and lower back, but then the splits will become a couple of centimeters closer.

How to do it. Sit on the floor and stretch your legs. Bend your right knee and place it on your side, thereby opening your hips halfway. strive right hand touch outside left foot, and try to place your torso on a straight leg. Left hand also pull forward towards the foot. Relax your shoulders - they should not rise. Stay in this position until you take 5 breaths. Raise your body, change legs, repeat the exercise.

3. Bend forward with legs open

It will not be possible to lie down with your body on the floor in this position right away. But when it does work out, it will mean that there is nothing left before the twine (and not longitudinal, but transverse).

How to do it. Sit down and spread your legs to the sides, but not to the maximum width. Move your pelvis forward a little, but be careful not to let your legs move with it. Straighten your back. Move your body forward towards the floor until you feel a “burning” under your knees - this is the tendons stretching. Stay in the lowest position for 5 breaths, then return to the starting position.

4. Deep lunges forward

What could be simpler and more convenient than stretching the leg muscles in such a lunge? In addition, this exercise is even too good for stretching.

How to do it. Lunge forward with your right foot. Place your hands on the floor. The leg should be between them. Place your left knee on the floor. If you can, lower yourself onto your elbows. Press your body against your right leg. Stretch your hips towards the floor. Stay as low as possible while you take 5 breaths. Switch legs and repeat the exercise.

5. Deep lunge with calf raise

Having worked on stretching the knees, let's move on to the hips, or more precisely, to the muscles of their back and front surfaces.

How to do it. Go to the wall, stop a step away from it, turn your back to it. Get on your knees. Place your right leg bent at a right angle forward. Raise the foot of your left leg up and “put it” on the wall. Pull your hips down until you feel a stretch in the muscles. Place your hands on your knee to keep your position stable. Keep your back straight. Stay in this position while you take 5 breaths, then relax, switch legs and repeat.

6. Standing Power Stretch

Stretch your muscles with the force of your arms - this can be more effective than putting pressure on them with your own weight.

How to do it. Stand straight, close your feet. Shift your weight to left leg, and lift the right one, bent at the knee so that it is easy to grasp it with both hands, upward. Stand straight on your left leg. Slowly straighten to the side right leg holding on to thumb legs by hand. If this comes easily to you, pull your hip towards your stomach, lifting your foot towards the ceiling. Hold this position for 5 breaths. Slowly lower your right leg to the floor. Switch legs and repeat the exercise.

7. Side plank stretch

To stretch in such a precarious (in the literal sense of the word) position, you need to be able to maintain balance. Despite the complexity, this exercise is worth trying - it significantly lengthens some muscles, while giving others a static load.

How to do it. Get into a side plank position with your arm extended and your right leg supported. Carefully, while maintaining balance, grab the big toe of your left foot with your left hand and, bending your leg at the knee, pull it up, gradually straightening it. Stand while trying not to lose your balance. If you can, straighten your leg and pull it as high as possible. After 5 breaths, gently release your left leg, place it on the floor, accept sitting position. Switch sides and repeat the exercise.

How to do the splits at home? Is it possible to learn how to do the splits in a week? We will reveal the answers to these and other questions later in the article.

The twine itself is useful, it helps to stretch ligaments and restore joints. It also speeds up muscle recovery after exercise. This exercise looks very impressive, so many trainees would like to learn how to do it.

There are two types of splits - dynamic (swings with legs up to the head), static (position of spread legs). Both types (dynamic and static) can be performed in the longitudinal and transverse directions.

Longitudinal split is a position of the legs in which one leg is put forward, the other is put back (they are on the same line, “continue” each other).

The second version of the twine is called transverse. In it, the legs are spread apart. It is more difficult to do such a split, so you need to start training with longitudinal stretches.

We will tell you later how to sit on a longitudinal split and how to achieve a transverse position.

Now let’s talk about the basic rules for future classes:

It is important that your exercises are daily. No amount of impact training for several hours in a row will achieve the same results as daily stretching for half an hour. It’s even better to stretch twice a day – morning and evening. You can stretch three times a week for years without doing the splits. Or you can stretch the ligaments in the morning and evening for 15-20 minutes, achieve impressive results, and do the splits within one to two months.
Stretching for splits begins only after a cycle of warm-up exercises(when they are performed, heat is generated). Warming up with a hot bath, strong drinks or warming ointments is not suitable. To prepare for stretching you need physical activity with cardio exercises (running, jumping rope or steps, playing volleyball, tennis). You cannot pull the ligaments when they are not warmed up. This is fraught with pain, injury, followed by long months of recovery.
If you exercise in a cold room, put on leg warmers, socks, and warm tights. Ligaments should be kept warm - this is the main condition for preventing injuries.
In the training program, half of the exercises are in dynamic splits (swings) and half are in static poses.
When stretching, your back should be straight.
Ability to relax helps get rid of pain or at least significantly reduce its manifestations.
Breathing is also important. When performing exercises to do the splits, pay attention to inhalation and exhalation. They should be uniform, smooth, without delays.
Be wary and critical of offers to “help.” From the outside it is difficult to correctly assess the limit to which one can “press”. Even experienced trainer may “accidentally” tear your ligaments.
Diet and psyche. You need to eat less meat, as the ligaments become coarser and are more difficult to stretch. You should also drink water to increase the elasticity of your body muscles. Psychologists confirm the fact that a person with a “flexible” psyche has (as a rule) flexible body. It is easy for such a person to learn how to do the splits. Conversely, someone who has difficulty accepting everything new usually lacks physiological flexibility. Any splits are more difficult for him. Conclusion: be loyal, accept reality as it is. A flexible psyche will help you find positive moments in different life situations, and will also provide your body with the ability to stretch and do the splits.

How long does it take to do the splits?

Is it possible to do the splits in a week? Let’s make it clear right away that this is only possible with great natural flexibility. This quality is inherited from parents. Therefore, some people find it easy to do the splits; they can do it quickly. For others, long-term studies are necessary, the process is clearly progressing “with difficulty.”

Only a well-prepared person can do the splits in 1 day. For example, if you have been involved in martial arts before, have some stretching, but have never set out to sit on a longitudinal or cross twine. In this case, it is absolutely possible for you to do the splits in 1 day. For all other people who have not previously engaged in any training, this process will take some time (from several weeks to several months).

The dream of doing the splits in 10 minutes is a fairy tale for beginners and romantics. Do the splits for so much short time maybe a child of 2-3 years old, and even then not every child, but only one who has inherited natural flexibility from his parents.

The most realistic plan for most girls is to do the splits in a month. Let’s start our exercises with this, set ourselves a goal - to do the splits in 30 days of daily exercise.

The best recommendation for achieving speed is gradualism. In stretching, you cannot compare yourself with someone else, because each person has inherited their individual characteristics from their parents. Daily workouts- this is a victory for oneself and in no case a victory over others. May every day you be one centimeter (or maybe a millimeter) closer to your goal. But it will still be your daily achievement.

Helpful tip: be friendly. Nothing enslaves a person more, makes him “tight,” than anger, envy and other manifestations of hidden or overt hostility.

List of exercises to learn how to do the splits

To learn how to do the splits, you need to perform the exercises listed below daily.

Dynamic stretching exercises for splits - swings

In these exercises, we swing and lift the leg as high as possible, while the inertia of the swing helps to lift the leg as high as possible. Leg swings can be performed in a standing position (forward, sideways, backward). They are done in approaches - 20-30 swings in each direction.

The second option for performing swings is from a position lying on your side. In this case, the leg is raised up and then lowered towards the head. You can hold it near your head, then lower it back.

Tilts from a vertical position

Various inclinations are stretches of the body and legs. Most vertical bends stretch the hamstrings. How to do these exercises correctly?

You need to stand up straight and straighten your back. Tilt your body forward and further down. At the same time, do not bend your knees, do not slouch your back, do not bend your lower back. Already in the half-bending position, you will feel tension under the knees (if the lower back is not arched and the back is not rounded). With a rounded back, you can easily reach your toes and the floor, but we want another effect - to stretch the ligaments as much as possible. Therefore, you need to perform bends with a straight back and an equally straight lower back.

The bends can be dynamic (bend forward 30-40 times with your hands touching the floor) and static (bend over and stop yourself in the bend, stay in this stretched position for 30 seconds to 1 minute).

Exercises next to the ballet bar

A crossbar mounted horizontally along the wall is called a ballet “barre.” It allows you to perform a number of split stretching exercises. Starting position- standing on one leg, lift the other and place your heel behind the bar. Hold the machine with your hands for balance.

Squat down, keeping your raised leg on top of the bar.
Tilt the body to the side, forward, down (leg on the crossbar).
“Ride” your foot along the bar forward and to the sides (your foot on the floor remains in the same position as it was). Various variations are possible when performing the exercise. When your body is positioned facing the bar, your leg will “move” to the side, and you will stretch into a cross split. When positioned sideways, the leg can move forward or backward, the stretch will be the same as for a longitudinal split.

If you are practicing at home and you do not have a ballet bar, you can use the table surface together with it, wall bars, edge of the bed, nightstand. However, it will be difficult to “ride” with your foot on such a surface; you can only do squats and bends.

Good to know: diversify the exercises, work out various groups ligaments can be caused by the position of the foot. If the foot and toe of the leg are pulled in one line on the crossbar, one group of ligaments will be stretched. If you turn your foot perpendicular to your shin and point your toes up or pull it towards the knee, other ligaments will be pulled.

This series of exercises is performed while sitting on the floor. The groin, calves, and popliteal ligaments are stretched.

Sit on the floor (on a mat), spread your legs apart, bend one leg and pull your foot towards inner surface thighs of the other leg. In this position, perform body tilts, during which you try to stretch your arms along the floor as far forward as possible.
A similar position, only the foot of one leg lies on top of the thigh of the second leg. From this position, bend the body forward.
Butterfly - bring your feet together, pull them towards your groin, in this position try to place your knees on the floor (you can help with your hands - lightly put pressure on your knees, try to lower them down).
Bend the body forward from the butterfly position. The body bends as close to the floor as possible, arms stretch forward. You can draw a line on the floor to which you will reach (or indicate this limit with some object - put a pencil, put a stool). Once you reach the designated spot, move it a few centimeters further.
Sitting on the floor, bring your legs together and bend forward, trying to reach your chest with your knees.
Spread your legs to the sides - perform similar slopes forward, trying to reach the floor with your chest and stomach. After a month of training, you will be able not only to reach the floor with your body, but also to completely fold up - place your torso between your spread legs. This exercise can be dynamic and static (tilt the body between your own legs, hold in this position for up to 1 minute).
From the position of the legs to the sides, bend the torso to the sides, forward to the floor, forward to each leg.

Split exercises end with restorative activities. After stretching, you can take a hot shower, apply a warming cream to the surface of the skin under the knees and near the groin (it will increase blood flow and relieve pain).

How to do the cross splits

If you have already learned how to perform a regular longitudinal split, then the next goal will be the transverse position of the legs. This is not as simple as it might seem at first glance.

Often people who quickly stretch themselves into longitudinal splits in 1 month achieve transverse stretching only after a year.

What exercises help you achieve cross splits?

The majority of your stretching should be done in a transverse direction.
Try to move to a transverse position from a longitudinal one. For example, raise your leg onto the bar for longitudinal stretching and then, without removing the foot, turn your body to face the machine, to a transverse position.
If you are already doing the longitudinal splits, then use a chair or bench for stronger stretching. Your task is to stretch yourself more than 180°. Additional support makes it possible to go lower and increase the stretching angle (as shown in the picture).

There are moments in training when it begins to seem like you are standing still and nothing is changing. This is possible, the main thing is not to stop training, to persistently perform all the exercises. The result will definitely appear. Sooner or later, you will do the cross splits.

Twine trainer

The simulator will help you stretch into splits in 30 days. He replaces the coach or the person who puts pressure on your body from the side to help lower you lower. Remember, at the beginning of the article we warned against outside help. So, simulators allow you to get by independent studies, quickly enough to stretch yourself to the longitudinal and transverse twine.

In the simulator, the load and stretching force are regulated by the athlete himself. This allows you to achieve maximum effect without pain.

Interesting fact: trainers note that by stretching the legs into splits, a person also stretches and straightens his spine. At the same time, his posture becomes beautiful, and his height increases by a couple of centimeters.

Making twine is not as difficult as it seems at first glance. Training, attention, accompanying massage, and a positive attitude will help you learn this simple and effective exercise.

Perform a V-stretch. Sit on the floor and spread your legs out to the sides in a large V. If this helps, lean your legs against a wall for a deeper stretch.

Keep your back straight, lean to the right and grab your right leg with both hands. Hold this position for 30-60 seconds, then repeat this exercise with your left leg.
Next, extend your arms straight out in front of you as far as you can. Try to touch your chest to the floor. Stay in this position for 30-60 seconds.

Touch your toes while sitting. Sitting on the floor, extend your legs in front of you, bring them together and reach for your toes.

If you can't reach your toes, grab your ankles instead. If you can easily reach your toes, grab your feet.
Keep your back straight.
Stay in this position for 30-60 seconds.

Touch your toes while standing. Do the same exercise, but standing! Stand with your legs straight together, bend over and try to reach your toes.

Keep in mind not to bend your knees, and try to put most of your weight on the balls of your feet rather than your heels. Hold this position for 30-60 seconds.
If you have good flexibility, try placing your palms on the floor.

Perform the butterfly exercise to stretch your muscles. Sit on the floor, bend your knees and bring your feet together. Push your knees toward the floor, using your elbows if necessary. Stay in this position for 30-60 seconds.

During the exercise, your back should remain straight, try to pull your heels as close to your body as possible.
For a more intense stretch, try leaning forward and extending your arms on the floor in front of your feet as far as possible.

Stretching the knee muscles. Get on your knees and extend one leg in front of you, making sure it is completely straight.

Place your hands on both sides outstretched leg and bend down, stretching out. Hold this position for 30-60 seconds and then repeat with the other leg.
For a more intense stretch, place your straight leg on a raised surface, such as a pillow or mat.

Practice doing the splits. One of the best ways to stretch your muscles for the splits is to try and do them! You can train left, right, cross splits, or choose one of them.

Regardless of the type of twine, lower yourself slowly and carefully as far as possible. When you've reached your limit, try holding this position for 30 seconds. Then rest a little and try again. Try to go lower each time.
One thing you can do to deepen your splits is to have a friend or family member apply pressure to your shoulders or legs as you stretch - but make sure they stop immediately when you ask!
You can also wear socks during stretching exercises (instead of doing barefoot or shoeless exercises) as this will help your feet glide better, especially on hardwood or linoleum floors.

Many people have heard about the benefits of stretching. Experts recommend doing it after training. In addition, in sports it has formed into a separate direction, known as stretching. And even those who do not play sports should at least sometimes stretch to keep their body toned and healthy. This is especially true for those who work sedentary work and leads a sedentary lifestyle. Let's look at why stretching is needed for beginners at home, and what exercises it may include.

Stretching will also give you the following: advantages:

muscle elasticity, joint health;
minimizing the risk of injury;
relieve muscle tension after physical activity;
blood circulation will improve;
the body will become more flexible, posture – straight;
It will become easier for you to maintain balance and control your body;
you will become more flexible and flexible, girls will gain grace and become more sexy.

Types of stretching

Stretching is divided into several types. They differ from each other in amplitude, duration of the lesson, as well as the time it is carried out - before or after the main training. You can choose any type that you like, the main thing is regularity and effectiveness. So, there are the following types of stretching:

Static. Very popular among athletes and yogis. Its essence is that, having stretched the muscles to the limiting position, you must stay there for 20 seconds. It is recommended to perform the exercises in several approaches, but if the pain is unbearable, you do not need to endure it.
Dynamic. Dynamic stretching involves you being in constant motion. One of its simplest examples is a lunge forward and back with a constant change of legs. The effect can be enhanced if you increase the amplitude and distance between your legs. In fitness, this type of stretching is often alternated with strength exercises.
Passive stretching. It is often performed with a partner—mostly an instructor or coach—who applies gradual effort. The passive partner must only inhale, exhale and relax.
Active stretching. Classic stretching, in which you need to exert maximum effort to stretch the muscles. For example, you need to hold on to a support, lift one leg and strengthen the action using your hand.
Ballistic stretch. This is a rather risky stretching option that is not suitable for beginners and is often practiced by fans of Japanese martial arts. Its essence is in fast, sharp and sweeping movements.

For beginners, static and dynamic stretching is suitable. You can also start with passive.

Stretching exercises for beginners require compliance with certain rules, because you should get maximum benefit and effectiveness from it, and not the opposite effect. The basic rule is that all movements must be performed smoothly, carefully and without jerking. Decide in advance which muscle group you will use and warm it up well to avoid injury.

At the beginning of the lesson, you need to pay as much attention to the muscles as possible in order to improve blood flow to their small fibers, which are very vulnerable.

If you plan to practice at home, be sure to learn safety precautions to eliminate the risk of injury.
If your goal in stretching is to do the splits, work not only your legs, but also your back. If it is constantly bent, the muscles will not be able to become elastic. Also keep in mind that when you stretch, you should not hold your breath, otherwise the body will suffer from lack of oxygen.
The muscles should be as relaxed as possible during the stretching process. Also It is important to increase the training time and stretching amplitude each time. But this must be done gradually - mild pain is acceptable, but serious discomfort is contraindicated. You must learn to listen to your body and understand when to stop.
If you are studying in gym in groups or mastering video stretching lessons for beginners, you don’t need to try at all costs to reach the indicators of the instructor or your neighbor on the mat. Each person’s flexibility level is different, and it also develops differently. Try to be better than you were yesterday, not better than someone else.
Severe pain is an alarming symptom. It indicates that the load is not yet up to you, or that you are violating your execution technique.
Don’t rush to start doing split stretches. This complex is always designed to improve the plasticity of the whole body, and not just the legs, as many people think.

Please note that stretching exercises have contraindications. These include hypertension, injuries and ruptures of tendons and muscles, diseases of the spine, arthritis and arthrosis, damage to the pelvic joints, as well as some problems at work cardiovascular system. If in doubt, consult your doctor first.

Stretching for beginners: an effective set of exercises

Stretching exercises for beginners at home don't have to be too difficult. It is better to start small, safely and comfortably increasing the load in the future. Let's consider one of the options for simple home complexes.

Popular myths about stretching

Before you start stretching, you need to learn as much as possible about it. There are many misconceptions about this type of activity. These include the following:

Myth 1. Stretching requires special skills. Perhaps this is relevant for professional athletes and gymnasts, but those who practice purely for themselves do not need any talents. It is enough to start doing the simplest stretching lessons for beginners, gradually increasing the load.
Myth 2: It is impossible to start stretching as an adult. Many people believe that stretching exercises should begin in childhood, and that they are no longer available to adults. This is wrong. Yes, children are indeed more flexible and mobile in terms of joint mobility - it’s easier for them. However, in fact, you can start exercising at any age. Of course, you won’t do the splits right away from scratch - you’ll have to try, again, starting with light loads.
Myth 3: Flexibility exercises always cause pain. This is fundamentally wrong. The pain can be mild and pleasant. Under no circumstances should you stretch to the point of serious discomfort - stop at the state of tension.
Myth 4. You can't lose weight by stretching. Actually it is possible. Of course, it does not burn as many calories as cardio, but, as with any physical activity, there is an energy expenditure. Accordingly, this promotes weight loss.

1. Exercise for the back “Cat”

Get on all fours. Smoothly arch your back up, then also smoothly bend it down. Hold each end position for a while.

2. Exercise for stretching the buttocks

Lie on your back. Bend one leg at the knee, pull the other towards your chest, keeping it as straight as possible.

Another exercise for the buttocks is to sit on the floor, bend one leg, and try to lean forward towards the other leg.

3. Calf stretch

While standing, lunge with one leg and bend your knee. Make sure that your feet are well pressed to the floor. Repeat the same for the other leg.

4. Exercise for the front of the thigh

In a standing position, bend one leg at the knee and pull it towards the buttock. Do the same for the other one.

5. Chest stretching exercises

For the chest, use the following simple exercises:

Place your hands behind your back and lift them up in this position.
Stand up straight, keep your back straight. Raise your hands up in the lock, begin to stretch.

6. Lateral thigh stretch

You need to sit down, bend one leg at the knee, and move the other to the sides. Now bend to the side. For the other side we repeat similar steps.

7. Ab exercise

Lie on your stomach with your hands on the floor. Raise your upper body.

To get started, this complex will be enough. Over time, the load will become too light for you, and then you can begin to perform more complex stretching variations, increasing the load and amplitude.

Stretching for beginners on video

The complex proposed above is just one of the options. Exists large number stretching exercises that are suitable for beginners. Stretching for beginners on video will help you learn more about it. Choose the most suitable complex for yourself, perform it regularly and follow safety precautions. Then you soon noticed that both your health and your figure are constantly changing for the better.

Stretching at home for splits is an integral part of training, thanks to which you will quickly achieve the desired result.

Stretching at home for the splits is an integral part of the workout, thanks to which you will quickly achieve the desired result and at the same time maintain your health. In addition, such exercises will improve the condition of the genitourinary system, spine and intestines. Also, splits are good preparation for expectant mothers (including those who are just planning a pregnancy).

Psychological preparation

Every person wants to achieve the desired result as quickly as possible. Therefore, a completely logical question arises: how long will it take me to do the splits?

This depends on several factors:

age;
gender (girls are genetically more flexible than boys);
genetics;
muscle coordination;
warm-up intensity;
initial flexibility;
correct stretching exercises.

Also an important factor is the mindset with which you train. To achieve a similar result, the structure of muscles, ligaments and joints must change in the human body. The duration of this process depends on your age and level of preparation. For example, children will do the splits much faster than adults, since their bodies are not fully formed.

Advice! The most important thing to achieve your goal is not to try to achieve the desired result in a day or two. Before each workout, set yourself up for the fact that today you will do all the exercises a little better than yesterday. As a result, you are guaranteed to do the splits.

To achieve success, be sure to keep a training diary. According to research results, this psychological moment, which has nothing to do with physiology, really works. In addition, thanks to the recordings, you will be able to see your progress, which, in turn, will help you not to give up at a crucial moment.

Physical training

To avoid harming yourself when doing exercises, you need to warm up your body and muscles. One of the best ways to do this is a joint warm-up mixed with push-ups and squats at a fast pace. The fact is that such training improves muscle coordination. The effect is so subtle at first, but in the end it will bring enormous benefits.

Let's look at an example. During push-ups, the triceps are involved. However, as you perform, you can feel your biceps tightening. This involvement of other muscles is precisely indicative of poor muscle coordination. The same thing happens during stretching - often these “helpers” prevent you from doing the splits.

To perform joint warm-up in all large joints it is necessary to perform circular movements at the maximum possible amplitude. Movements are performed 15-20 times in each direction.

Advice! To achieve maximum effect, you need to perform a joint warm-up from top to bottom: first cervical region spine, then the wrist joints, elbow joints, shoulder girdle, lumbar region, body, ankle, pelvis and knees.

You can also warm up your muscles by running on a treadmill, cycling and jumping (with or without a jump rope). However, these exercises will not improve the muscle coordination needed for the splits. Therefore, it is best to prepare for exercises with a joint warm-up.

How to get the most out of stretching exercises?

To do this you need:

breathe correctly;
perform exercises correctly;
perform each exercise slowly and smoothly;
perform each stretching exercise for more than 30 seconds;
choose the right time to do the exercises;
use different exercises;
stretch evenly.

What does this look like in practice? At the moment of maximum tension when stretching, take a deep breath and hold your breath a little. As a result, you will feel your muscles giving in and relaxing. When performing the exercises, you must strictly adhere to the written instructions. Follow the golden rule of stretching at home: stretch where it hurts until it stops.

To achieve the desired result, you need to spend at least 30 seconds on each exercise. In this regard, the rule applies: the more, the better. However, every person has a psychological barrier that makes it difficult for him to remain in one position (even in the absence of pain). To achieve the desired result, you need to fight it.

Advice! To get maximum effect, you need to train in the morning. One hour of stretching in the morning is equivalent to three hours in the evening.

Stretching exercises should be as varied as possible. Often, beginners cannot do the splits due to a couple of unstretched muscles, while their overall flexibility is above average. Even stretching will help you achieve the desired result faster. If you have stretched one muscle group well, it will definitely help when performing other exercises.

Let's do the splits

There are several types of twine:

longitudinal;
transverse;
sagging;
vertical;
in your arms.

For each of them you need to perform certain exercises.

Advice!The best way achieve the desired result and improve your health - move from simple to complex. In other words, you must first master the longitudinal split, and then begin to study the transverse, sagging, vertical and arm splits. Jumping from step one to step three can cause muscle damage or injury.

Exercises for longitudinal splits

Since the longitudinal split uses the same muscles that work when walking, it is the easiest to sit on. To do this you need to do the following exercises:

Lunge one leg forward and bend your knee so that your foot is perpendicular to the floor. Place your palms on both sides of the floor, keep your head straight, look forward and spring back for one minute. To do this, use your palms and perineal muscles.

While in the pose described above, straighten your body, arch your back, raise your arms and stretch as high as possible. This exercise stretches your legs and strengthens your perineal muscles. Breathing should be smooth and your face should be relaxed.

Place your back leg on your knee while the other leg is perpendicular to the floor. Place your palms (or fists, whichever is more comfortable) on your lower back and bend back. When performing this exercise, you can throw your head back or keep it straight.

Return to the original position (exercise No. 1). Place your palms on either side of your bent knees, with your fingers facing each other. Stretch chest to the floor. When doing this exercise upper part the torso should be parallel to the floor.

Take the same position as in the previous exercise, only stretch your chest and chin towards the floor.

Return to the original position. Gradually bring the knee of your “back” leg closer to the floor.

Advice! When performing each exercise, pay attention to your breathing and technique. Each time you do it better and better, and eventually you will do the splits.

We sit on the cross splits

To master cross splits, do the following exercises:

Place your feet slightly wider than shoulder-width apart and place your hands on your lower back. Slowly bend back, trying to see your heels. If you put your hands on your stomach while doing this, your abdominal muscles will be additionally worked.

Straighten up, place your feet slightly wider than shoulder-width apart and restore your breathing. Then lean forward so that your back is parallel to the floor. Your arms should be extended (for convenience, you can close them in a lock). Look ahead.
Spread your legs so that your head and elbows fit between them. Next, bend down and place your palms on the floor. When performing the exercise, do not strain your back or neck. It is also forbidden to bend your knees. Rock back and forth slowly.
Perform the previous exercise, but using your forearms.
Stretch your arms up, turn your toes out and spread your legs wide.
Perform a deep squat. In this case, the back should be relaxed and straight, and the knees should be widely spaced to the sides. Start with 8 sets and increase over time.
Take the same pose as in the previous exercise. While squatting, hold for 30 seconds and then rise up. Please note: this exercise may not be easy for beginners.
Perform side lunges. When the exercise becomes easy, grab your ankles and pull towards the floor. Start with 8 sets and increase every 2 weeks.

Place your legs as wide as possible and lean forward so that your back is parallel to the floor. In this case, you can lean on your elbows. Watch your breathing: the muscles should tense as you enter, and relax as you exhale.
Do the same as in the previous exercise. Slowly lower your perineum and stomach to the floor. Once this has been achieved, gradually straighten your pelvis, place your feet on your heels and straighten your back.

Advice! Don't underestimate preparatory exercises- they also have great benefits for the body. You can start mastering the following types of twine only after you have learned how to ideally sit on the longitudinal and transverse ones.

Nutrition

Proper nutrition will also help speed up goal achievement and strengthen pulled muscles. In this regard, one of the the best means is fish oil. It is also recommended to add Omega-3 and Omega-6 fatty amino acids to your diet. Consume flaxseed oil, nuts and eggs regularly.

Another important factor is maintaining water balance in the body. You need to drink at least 2 liters of water per day. Add juicy fruits to your diet. To achieve the desired result faster, stop consuming salt. It can be replaced with seaweed, lemon juice, herbs and natural seasonings.

carrot;
nuts;
spinach;
meat;
seafood;
legumes;
citrus fruits;
berries (blueberries, blackberries, cherries and raspberries).

Advice! To prevent inflammation in the joints, add vitamin complexes or foods high in calcium to your diet. At the same time, the body’s recovery should be uniform, so you need to eat protein foods throughout the day.

Resume

Proper stretching at home will help you do the splits. To do this you need to follow the basic rules:

breathe correctly;
perform exercises technically correctly and smoothly;
stretching each muscle group should last at least 30 seconds;
flexibly stretch;
exercise in the morning.

Also an important factor is proper nutrition. It is necessary to exclude salt from the diet and add calcium-containing foods, berries, citrus fruits, carrots, nuts and spinach to it.

Before you start training, you need to prepare your body well. To do this, use the same joint gymnastics mixed with push-ups and squats at a fast pace. As a result, you will improve muscle coordination, without which it is impossible to do the splits.

Advice! Even with technically competent execution of the exercises, it is impossible to achieve the desired result if you are not psychologically attuned to the training. The best way to fix this is to keep a diary in which you record your successes and achievements every day. As a result, you will be able to monitor your progress.

And most importantly, don't compare yourself to others. The time it takes for you to do the splits depends on many conditions: initial physical training, age, gender and so on. It will be better if you compare yourself with yesterday's self. Such measures will help you focus on the results achieved, and not on what is not yet working.

Also, do not forget about good sleep, which is at the core quick recovery muscles. Another important factor is maintaining water balance - you need to drink at least two liters of water every day.