Do the man's splits. How to learn to do the splits at home? A program of effective techniques with elements of athletics gymnastics

26.10.202127.05.2017

Many people, trying to do the splits, can injure their inguinal ligaments or even tear them. There are many rules for doing the splits. But don't think that this can be done quickly and easily. With persistent training, it will take about three months before you get closer to your goal.

Remember the basic rules:

Almost anyone can do the splits, but there are contraindications. Do not try to do this if you have a bruised leg, a crack in the bones of the pelvis or legs, an exacerbation of spinal diseases or hypertension.
You need to stretch with exercises that won't hurt you. Be careful not to damage the ligaments. You need to stretch gradually, not abruptly.
Before you begin stretching exercises, your muscles need to be properly warmed up. You can jump or run for 10-15 minutes. A warm bath also helps in this matter, after which the muscles will stretch noticeably better. Only after warming up can you begin the exercises themselves.

1. The main exercise that helps you do the splits is leg swings. Stand on one leg so that your entire body weight rests on it. Raise the second one to the maximum height you can. It’s okay if your leg doesn’t rise above your waist yet, this will change over time. Do swings with straight legs and a straight back.

2. Place your leg on a table or any other surface that is level with your waist, and bend down to the floor. Then switch legs. If this exercise doesn’t work right away and it hurts, don’t worry, it will work out next time, the most important thing here is regularity of exercise.

3. Now do exercises simulating an attempt to do the longitudinal splits. Start to smoothly move your leg forward until you begin to feel a stretch in the muscles in the groin area. Now lower your pelvis as low as possible, holding this position for 15 seconds.

4. After the longitudinal split, try to sit on the transverse split, spreading your legs to the sides until you begin to feel the muscles stretching. After this, gradually, without jerking, lower the pelvic area down. Accept stable position and try to stand there for 20 seconds. As you feel the stretch improve, lower your pelvis lower and lower.

Don't spring back, just try to stay at the lowest point for as long as possible. The main thing is that your ligaments and muscles do not overstretch.

5. You can add other stretching exercises to these exercises. Keep in mind that to achieve results you need to exercise at least 30 minutes a day. In this case, progress will be visible in a month.

8 years ago Elena started doing pole dancing. She expanded from scratch, gained experience and now trains students. Her teams participate in regional competitions and take prizes.

Elena told me how long it takes to do the splits, how to maintain stretching and showed me basic exercises.

How stretching works

The fact that a beginner experiences discomfort while stretching and cannot reach the splits does not mean that he is “naturally inflexible” or “muscles are short.” Discomfort and tight muscles are simply the body’s protective reaction to unusual loads.

Muscles have “safety” receptors - proprioceptors. They are sensitive to stretching. When we do the splits, “fuses” signal the brain about danger and the brain reacts by blocking the muscles. At this very moment it seems to us that we have reached the maximum and cannot stretch any further. This is a myotatic reflex - an important protective reaction of the body that protects muscles from injury.

Reflex arc of the spinal cord. Ray Long "Anatomy for backbends and twists".

If you continue to stretch, the tendons, which also have “fuse” receptors, will begin to stretch. Tendons are almost inelastic and can be injured much faster than muscles. Our brain knows this. As soon as the signal from the tendon receptors arrives, the brain prioritizes and unblocks the muscles as a more elastic organ. At this moment we stretch a little more, even though a few seconds ago we thought this was impossible.

Reflex arc of the spinal cord. Ray Long "Anatomy for hip openers and forward bends."

If you regularly stretch, the “fuse” receptors get used to new conditions and send a signal later and later. Therefore, the twine gradually becomes deeper.

During stretching, the muscles find themselves in new conditions, to which they gradually get used. Therefore, every increase in amplitude is accompanied by discomfort

The benefits of twine

Splits are most often perceived as the ultimate goal of stretching. And if we consider the desire for the splits as physical activity, take into account all the nuances and rules of stretching, then you can keep your body in good shape.

The benefits of general stretching of the human body are obvious:

relieves tension and spasms of muscle fibers;
increases muscle tone and elasticity;
improves joint mobility;
nourishes muscle tissue and joints due to increased flow of lymph and blood;
makes the body more flexible and resilient;
maintains health and prolongs youth.

Preparatory exercises for the splits train the back muscles, strengthen and stretch the spine and increase the mobility of the hip joints

Where to start

In ordinary life, we walk, sit, lie on the sofa - all these actions do not involve stretching. Therefore, at the first lessons, the muscles, fascia and tendons are not yet ready for sharp stretching. Don’t try to do the splits right away on the first day.

Start with light loads and a comfortable amplitude. Gradually increase the number of workouts, repetitions, stretch time and amplitude. You can use a set of exercises that are recommended by physiologists Arnold Nelson and Juko Kokkonen in their book “Anatomy of Stretching Exercises”.

Start with a small amplitude and gradually increase it

How to breathe correctly

Doing the splits is easier if you breathe correctly. To do this, you need to follow two rules: do not hold your breath and stretch as you exhale.

During stretching exercises, beginners involuntarily tense and hold their breath at the moment before the greatest stretch. This is part of a defensive reaction that arises from the anticipation of pain and discomfort. Muscles, fascia, tendons and the entire body as a whole become tense. And for comfortable stretching, relaxation is necessary.

If you catch yourself thinking that you are holding your breath, do not rush to finish the exercise, stop in a comfortable position. Exhale and inhale again. First, slowly and deeply, then even out your breathing to your usual rhythm. When you breathe evenly, remember the second rule - stretch as you exhale.

During exhalation, the load on the ribs, muscles and abdominal wall decreases. This local relaxation helps the entire body relax and makes stretching easier.

Don't hold your breath and stretch as you exhale. This makes it easier to stretch

How to do the cross splits

Elena on the cross split

Warm-up

You should always warm up before stretching exercises. By warming up, we increase blood flow and increase muscle temperature. Warm muscles are easier to stretch and more difficult to injure.

Warm-up exercises are divided into general and special.

General needed to warm up the whole body. These are, for example, jogging and jumping rope.
Special- warm up separate groups muscles. For the splits, we will need to warm up the muscles of the hip area.

Before stretching, we can jump rope for a minute, and then proceed to special exercises. You need to warm up so that you sweat a little, but not get tired.

1. Spread your legs wide, point your toes out to the sides 2. Squat so that your thighs are parallel to the floor and your knees are in line with your heels 3. Repeat the exercise 10 times

1. Spread your legs wide, do not bend your knees 2. Bend towards the floor 10 times, your back should remain straight

1. Without changing position, bend over to one leg 2. Hold in this position 3. Bend over to the other leg and hold again 4. Bend over to each leg 10 times

1. Lie on the floor 2. Bend one leg at the knee 3. Do 10 rotational movements in one direction, then the other 4. Repeat the exercise with the other leg

Warm up before stretching. Warming up makes stretching easier and reduces the risk of injury

Stretching

Stretching exercises differ from warm-up exercises in that they gradually increase the range of motion. Simply put, it is with their help that you can do the splits.

1. Sit on the mat and bend your knees 2. Spread your knees to the sides, put your feet together 3. Hold your feet with your hands 4. Without rounding your back, tilt your body forward, press your knees to the floor 5. Stay in this position

1. Lower the knee of your left leg to the floor 2. Place the foot of your right leg on the knee of your left leg 3. Press the knee of your right leg to the foot of your left leg 4. Stretch forward, your back should remain straight 5. Stay in this position 6. Repeat the exercise on the other leg

1. Sitting on the mat, spread your legs in different directions. 2. Place your hands in front of you and roll your pelvis back and forth. It is important to roll the pelvis, not the shoulders

Landing

This is an exercise in which you will do the splits. It should be done after the entire stretching complex. The first few classes you won’t be able to sit down, but each time the floor will get closer and closer.

1. Press yourself against the wall so as not to fall back 2. Start slowly spreading your legs in different directions 3. Lean on the cube if necessary

Check yourself: the back is straight, legs are extended in one line.

How to do the longitudinal splits

Warm-up

1. Hold onto the wall with one hand 2. Rise up onto your toes 3. Lower yourself onto your full foot 4. Do 2 sets of 10 reps

1. Hold the wall with one hand 2. Bend your leg at the knee 3. Bent leg do 10 rotational movements in one direction, then in the other 4. Repeat the exercise with the other leg

1. Place your feet shoulder-width apart, back straight 2. Squat down so that your thighs are parallel to the floor 3. Return to starting position 4. Repeat 10 times

1. Get on all fours 2. Raise one leg bent at the knee, thigh parallel to the floor 3. Raise your leg 10 times 4. Repeat the exercise with the other leg

During the longitudinal split on the front and back leg, we use different groups muscles. Therefore, different exercises are needed for the front and back legs.

Stretching

Thanks to stretching exercises, it will be easier for you to do the longitudinal splits due to a gradual increase in the amplitude of movements.

Front leg

1. Sit on the floor, stretch your legs 2. Bend your left leg 3. Place your right hand on your right knee 4. Left hand place on your right ankle 5. Bend over your leg 10 times, keeping your back straight 6. Repeat the exercise on the other leg

1. Without changing your position, place your palms on the floor on both sides of your legs 2. Stretch along your legs as far as possible, keeping your back straight 3. Hold in this position 4. Repeat the exercise on the other leg

1. Without changing position, right hand place 2 behind you. With your left hand, take right leg by the foot 3. Straighten your right leg and pull it towards you 4. Stay in this position 5. Repeat the exercise on the other leg

1. Take blocks or books for support 2. Kneel down, stretch your right leg in front of you 3. Place the blocks on either side of you and lean your hands on them 4. Bend towards your leg 10 times, your back should remain straight 5. Repeat the exercise on the other leg

1. Without changing position, place your palms on either side of your leg 2. Bend towards your leg 10 times, keeping your back straight 3. Repeat the exercise on the other leg

1. Without changing your position, stretch along your leg as far as possible, your back should remain straight 2. Hold in this position 3. Repeat with the other leg

Hind leg

Check yourself: the back is straight, the heel of the back leg points to the ceiling, the pelvic bones are in line.

How long will it take

Stretching requires from one month to six months. Don't compare yourself to others, because no two people are the same. For example, if your friend Masha did the splits at least once before she was twenty-three, then she can do it again after a month of training. For those who have never sat down, it will take up to six months.

There will be periods when no obvious progress is visible, but this is normal. You will sit down anyway. It's just that at the very beginning you will only overcome limitations nervous system. For fascia, muscles and tendons, this stage of stretching is normal. It will go by pretty quickly. When there are ten centimeters left to the floor, the process will slow down greatly, because at this stage the tissues are already stretched to their maximum and their elongation occurs. You will just need to be patient.

All people are individual and stretching can take from one month to six months

How to maintain results

The splits remain for two weeks after the end of classes. Then it will become increasingly difficult to sit on it, and if you do not resume classes, then after another two weeks the flexibility will return to entry level. Therefore, stretching must be maintained. To do this, you need to stretch at least twice a week.

You can do one intensive and one maintenance complex.

Intensive- the one during which you did the splits.
Supportive- the one you did in the first week.

Exercise twice a week to maintain your stretch level.

Restrictions and contraindications

If flexibility and stretching are initially not your thing, but you want to do the splits, then it’s better to start under the close attention of a trainer, so as not to pull the muscles and discourage the desire in the first lesson. The most important thing in stretching muscles is a gradual but regular approach. Do not try to squeeze the maximum out of yourself in the first week and set records for your own flexibility through pain.

Before you start stretching, check if your case is on the list of contraindications:

hamstring and inguinal ligament injuries;
spinal injuries;
the course of inflammatory processes in the musculoskeletal system;
uterine prolapse.

Memo

Discomfort during stretching is normal. The muscles find themselves in new extreme conditions, to which they gradually get used.
Start with a small amplitude and gradually increase it.
While stretching, do not hold your breath and stretch as you exhale.
Be sure to warm up before stretching.
Stretching will take from one month to six months.
To maintain results, you need to stretch twice a week.

In the article, we looked at how to properly stretch for the splits. But Elena, how experienced trainer, recommends not to ignore other muscles. We have prepared a summary for you training complexes, which will help keep the whole body in good shape. Enter your email and click the download button ↓

All men and women are interested in the most pressing question on the Internet, how to quickly do the splits at home for a beginner? What is a split - it’s not just a beautiful pose, but a spectacular pose, thanks to which you will get a huge amount of benefits. For example, the one who can do the splits will receive beautiful shape body, legs, back, abs, especially the oblique abdominal muscles, which look very beautiful. Twine will also help you improve the health of your spine, urinary system and intestines. Therefore, gather your strength and start working at home. There’s nothing complicated about it, just turn on your favorite TV series or music and start stretching.

After some time, you will be able to surprise your friends with your flexibility and improve your body health. It is also worth noting that split exercises very useful for young ladies who are planning a pregnancy.

So, what types of twines exist:

Sagging;
Vertical;
Transverse;
Twine on hands;
Longitudinal twine.

Longitudinal twine- the lightest type of twine. And that’s all, because it uses the same muscles that work during simple walking. You can sit on the longitudinal split much faster than others types of twines at home.

How to do the splits in a month at home

Exercises for longitudinal splits at home

Exercise 1

First exercise This is runner's pose. Before starting your workout, always warm up thoroughly with regular exercises. Stand in front of you and take a few deep breaths and start working.

Lunge straight ahead and place your right leg so that it is bent at the knee. It is important that the leg is completely perpendicular to the floor. Palms must be placed on the floor. The head should look strictly ahead or straight. You should remain in this position for about two minutes. Then try to spring your palms so that your perineum gradually tightens.

Exercise 2

The pose is very impressive and will give you a lot of pleasure. Hands up pose is a direct extension of runner's pose. So, slowly straighten your body, bend your back, and straighten your arms in front of you. Try to reach as high as possible, but without lifting your palms. Longitudinal split exercises will help you effectively and quickly strengthen and stretch your legs and perineal muscles, which are very important before you do the splits. The exercise is also very beneficial for the spine. Breathe slowly, look straight ahead.

Exercise 3

This exercise will help you stretch your leg muscles very effectively. It is also worth remembering that the splits pose must be done for each leg. Slowly lower your leg to the floor and straighten the other leg back. Then try to rest your palms on the lumbar region. Try to bend back deeper.

Exercise 4

Take a pose with one leg bent forward at the knee and the other straightened back. Place your palms at your sides with your fingers facing each other. Straighten your elbows to the sides.

Exercise 5

This is a direct continuation of exercise number 4 shown above for twine at home. Try to touch your chin to the floor.

Exercise 6

So, exercise number 6 is the conclusion of your training to do the splits at home. Try to bring the knee of your back leg as close to the floor as possible. But do not forget that before this exercise you need to warm up effectively. The final pose is your attempt to sit in a longitudinal split, or try to sit down as much as possible.

Cross split exercises

Cross twine- This is a more difficult way to do the splits, but quite doable. Cross twine at home very good for health, it develops the muscles and joints of the pelvis. On time cross split exercises the legs will take on a very beautiful shape and bring the lower back to the correct and healthy position.

Below described cross split exercise will perfectly prepare the body until the very last pose. This pose will not be as easy for you as the longitudinal split, but if you train hard, all your friends will be shocked, and your body will be healthy.

Exercise 1

Quite simple to perform - this is a bend in the lower back. Place your feet shoulder-width apart and place your hands on your lower back. You need to stretch like this until you see your heels. If you want to pump up your abs, then you need to place your hands on your stomach. But always be vigilant, if the body is not ready for the stress, then let go of the stretch a little.

Exercise 2

So, take a break after the first one. splits exercises start doing the second one. Take a deep breath and lean forward and only then stretch your arms forward. The head should look straight ahead. Legs should be spread wide apart.

Exercise 3

The exercise is called a deep bend with your palms resting on the floor. Your legs should be positioned so that you can fit your elbows and shoulders between them. Try to reach down as if you were reaching up. Don’t immediately rush to become a guru and get into this pose in a couple of training sessions. Do everything gradually so as not to harm yourself.

Exercise 4

When the muscles are ready to stretch, you can easily do the exercise with emphasis on your forearms.

Exercise 5

One of the most difficult exercises is squats. broad setting legs Stand wide, raise your arms up. But turn your socks outward - this way, you stretch your legs very effectively. Do a deep squat, but keep your back relaxed and straight.

Exercise 6

You will not be able to perform this pose right away. Since it is a direct continuation of exercise five. Sit in this position and hold for 30 seconds.

Exercise 7

The exercises are familiar to many from school. Side lunges. Spread your legs slowly, lunge on your left and right legs. The knee of one leg should bend, and the other should be completely straight. Perform 8-10 repetitions.

Exercise 8

Now we are approaching the twine itself. Place your legs as far as possible on the sides. Then lean forward a little and keep your back exactly parallel to the floor. Then rest on your elbows.

The exercise is the final preparation for the cross splits. Also in this pose you can rest your palms on the floor and pump up your arms and abs.

Exercise 9

Before how to do the splits, lower your perineum onto your stomach and gradually straighten your pelvis, toes should be pointing up.

It's important to remember that everything splits exercises at home very useful for the genitourinary system, intestines and spine. Well, and most importantly, the splits change your appearance very beautifully and effectively.

Did you like it? Tell your friends.

Of course, not everyone will be able to do the splits the first time; for some it may take a week or a month. But by regularly repeating these exercises, you will improve your stretching and strengthen your muscles:

If the splits are something more symbolic than yoga

For some, splits are nothing more than good stretch, healthy ligaments, yoga exercise. But for me, as someone who grew up watching the action films of Jackie Chan, Van Damme and Donnie Yen, this was something much more important and symbolic. Already in my student years, I reproached myself for the fact that in the seventh grade, when I went to hand-to-hand combat, did not show due diligence to do the splits. And when I was 20 years old, it seemed that time had passed, that I was old and that it was not worth even trying to do the splits.

A miracle happened - immediately after university I went to study in China. This university has a very strong school of wushu, whose adherents regularly take first place in all-Chinese wushu competitions.

It’s one thing when you live in a world of walking office workers who don’t particularly care about stretching, but it’s a completely different thing when you find yourself in a training room where absolutely everyone, even children, does somersaults, flips and does splits. In such an environment, being the greenest, oldest and most non-technical student, you immediately begin to reach upward. This desire, as well as the advice of Wushu players, helped me do the cross splits in less than a year of training. I compiled their knowledge and my experience into a list of recommendations for those who want to do the splits.

How to do the splits. Instructions from Chinese Wushu champions

Forget about deadlines. There are no “by the New Year” or “two months in advance”. Rushing to stretch will inevitably lead to injury.
Less heroism. Slow and systematic progress towards the goal for half an hour every day is better than rare, but impactful training for several hours at a time.
Get to know your body. Although we are all anatomically similar, each of us has our own characteristics: structure hip joint, elasticity of muscles and ligaments. For example, with varus deformity of the femoral neck, a person simply physically cannot do the cross splits. Therefore, if one method was suitable for your acrobat brother to do the splits, then it is far from a fact that the same method will be suitable for you. During training, you must independently determine your problem areas that do not allow you to do the splits. For example, I had no problems with the popliteal ligaments; they stretched well. But the ligaments at the thigh were like wood. So I paid more attention to them.
Drink more water. When you drink enough, connective tissue glides over your muscles, but when there is not enough water, fascia can stick to muscle fibers, reducing range of motion.
Start training gradually, gradually increasing the frequency of stretches. I started with one workout every two days and got to three training sessions per day.
In the evenings, our joints and muscles become 20% more elastic, which reduces the risk of injury and allows us to achieve best results. You can do some dynamic stretching in the morning to relieve that stiff, stiff feeling after sleep, but don't try to do anything straight away when you wake up.
Before stretching, be sure to warm up your leg muscles: run, do air squats and regular exercises. warm-up exercises within 10-15 minutes. By stretching on a warm body, you reduce the risk of sprains.
Distribute the load. When you sit in a split, there is a temptation to squat closer to the floor at the expense of your knees. Remember: if your knees or back hurt while stretching, you are doing it wrong.
There are two types of splits: dynamic (when you swing your leg - a split in impact) and static (sitting on the floor). It happens that a person can swing his leg into a splits, but cannot sit on the floor in it. It also happens the other way around. These two types of twine complement each other, so they should be developed in parallel. Dynamic stretching must be completely controlled, without sudden, jerky movements, otherwise the swing may result in injury.
When you stretch, you the sock should be pulled towards you, and not from oneself (as in ballet).
When you are static, you do not completely freeze, but continue slight oscillatory movements - up and down, like a string - at a frequency that is convenient for you.
Figure out how to let your feet slide across the floor. These can be either socks on linoleum or shoes on the spit of a wushu player.
Be extremely careful when third parties offer to “help” you. No one but you can know the current state of your ligaments. The coach is not a psychic. I’ve already heard so many stories about a coach who “accidentally” tore someone’s ligaments. As for me, all these paired stretches with the help of a partner have one goal - to make the process more interactive and complex. By and large, you don’t need anything to do the splits except your legs and the floor.
Relax. Stretching is an unnatural activity for the body. When stretched beyond its normal range, the muscles automatically contract to prevent injury. Learn to relax and breathe evenly while stretching - this will help you deepen your splits faster.
Stretch every day. Unlike strength training, after which rest and recovery are required, stretching does not require such breaks. To do the splits faster, stretch every day, seven days a week.
Use a hot shower. After a hot shower, your ligaments will be more pliable for stretching.
Use a timer. Sitting on the splits set a stopwatch in front of you. Start small, like 30 seconds, and gradually increase the time. These measurements will also help you feel more clearly about your progress. Instead of a timer, you can use your favorite music, in which you are guided either by the words or by the beginning of the chorus.
Sign up for some section where splits are valued. For example, acrobatics, yoga, breakdancing or martial arts. It doesn’t matter whether you know how to do the splits or are just working in this direction. Man is a social being, so any “public” training, especially in a circle of like-minded people, will morally support you and provide additional motivation.

Each person may have his own favorite and more effective ways to stretch: someone will sit in a “butterfly”, and someone will swing their legs more - that’s why I didn’t describe any exercises here, you probably know them. And if not, then you know where to find them.

The most important thing is to remember that with due persistence, people do the splits both at 30 and 40 years old, the main thing is to believe in yourself. When, several months later, I finally managed to do my cross split, our main wushu player smiled at me and said: “功夫不负有心人,” which means “if you work hard, you will definitely achieve success.”

Due to certain historically established customs, many activities in our lives are usually divided into “male” and “female”. Fitness in this regard is no exception - and that’s why guys prefer to do boxing or lift weights, while girls sign up for stretching and Pilates. Meanwhile, stretching for men is no less important than for women. Because sets of exercises for stretching muscles and ligaments not only help keep you in shape, but are also directly related to male potency.

In this regard, it makes sense to figure out whether men need to perform flexibility exercises if they are engaged in by force sports? And if so, how quickly, starting practically from scratch, can you achieve more or less tangible results? What goals should you set for yourself - just not to let your muscles “sour”, or create a program that will allow you to? Is it possible to skip going to the gym and do stretching at home? Let's try to give answers to the questions posed.

For men, there is a direct relationship between sexual health and the development of body flexibility. There are at least three reasons for this.

Stretching for men promotes active blood circulation in the pelvic area. As a result, the vessels receive enough blood - and an erection, in essence, occurs due to a sharp rush of blood to the male genital organ.
Developed muscles are the best protection against pinched nerve fibers. After all, the source of this problem is compaction and compression of the vertebrae, which occurs due to weak support of the spinal column by the back muscles.
The health of the body directly affects the psycho-emotional state - and many of the problems of men in bed are related specifically to the psyche. Moreover, the very first failure often causes an avalanche-like process of increasing fear before each subsequent sexual act. But switching to the use of drugs that enhance potency is definitely not the best way out of the situation, and this will cause much more harm than good.

How to do this or that type of stretching if you are a beginner? And should you immediately worry that without the ability to professionally do the splits and arch a bridge, your classes cannot be considered full-fledged? Of course, the benefits of twine for men are undeniable - however, this is far from the first and not the main step in the art of creating flexible and strong body. It is much more important to start with basic tasks - improving blood circulation in the pelvic area and relieving tension in the spinal column.

This will be achieved by following special gymnastics for beginners, the first lessons of which can be obtained at the fitness center from experienced instructors, or you can immediately start training at home (fortunately, photos and videos of all useful exercises easy to find on the Internet).

What tips should you not neglect when starting to stretch at home, in the gym or at the stadium?

The main thing is to warm up! You can’t start straining “cold” muscles. Best option– light cardio workout and gymnastic exercises for joints for 10–15 minutes.
"Hurry up slowly"! This catchphrase suits our task perfectly. Sudden movements when stretching are contraindicated - but slow and smooth ones, on the contrary, ideally help strengthen the muscles and make the ligaments elastic.
Don't break the technique! Otherwise, pain and even injury will begin to haunt you, and the effect of the exercises will be much lower than you would like.
Don't make classes a competition! Your workouts are for you, not for spectators. There is no need to try to get ahead of someone or prove something to someone.
Exercise regularly! At least three times a week. And combine classes with proper nutrition, light jogging, cycling, swimming or any other activity light cardio. If we add to this moderate power loads– the result will not keep you waiting!

Remember one more important thing - ANY person can do stretching (except perhaps those for whom it is contraindicated due to serious disorders of the body). The main thing is to increase the load gradually and do it with pleasure!

When is the best time to stretch?

In principle, you can perform the exercises almost anywhere and at any time. And not only in an apartment, park or on the beach - but even while waiting for a tram or stuck in your own car in a traffic jam. If only I had the opportunity and some time!

Of course, some moments and places are more convenient for this, and experts recommend:

give preference to the morning hours, before leaving for work;
do exercises during breaks during the working day;
periodically, approximately once every few hours, subject to a sedentary lifestyle;
when you feel muscle numbness;
just like that if you are sitting, reading or watching TV anyway.

Three Types of Stretches to Develop Flexibility

There are different types of stretch marks - and each of them has its own purpose.

Passive stretching. The slowest type, involving complete control over the muscles. To do this, the application of force must be long-term and external - that is, provided by a simulator, an exercise partner, or some kind of load. Its purpose is to stretch the ligaments as much as possible and muscle fibers, but practically without pain.
Active stretching. With it, the force is achieved through its own movement. At the same time, the muscles contract more actively, and the tension is at the limit of the athlete’s capabilities.
Ballistic stretch. Ballistics is aimed at movements with acceleration, and therefore requires experience and extreme attention (otherwise you can tear muscle fibers and damage joints). However, it is also necessary, since the types of loads on the muscles should not only be static.

Technique: what and how to pull?

Neck (head tilt)

Starting position – standing. The back is straight, looking forward. Slowly tilt your head down as far as possible. At the end point, fix the position for 10 seconds. We return to the starting position.
We repeat the same steps, but with the head tilted back. We do not open our mouth.
Now we tilt our head to the left - and we help press it to the shoulder with our left hand (the shoulder itself does not rise). The same fixation - but for 20 seconds. We return to the starting position.
We repeat the same steps, tilting our head to the right.
We begin slow rotations of the head clockwise. Then do the same - counterclockwise (10 turns in each direction).

Arms, shoulders and biceps

The exercise is done at a wall bars or other vertical support.

Triceps

How to do a triceps stretch?

Breast

For this we need bars.

Starting position – standing, hands resting on the bars from the elbow and above.
Slowly bend your legs, lowering your body down to the maximum possible (it can be easily determined by the increase in pain).
We fix the position for 30 seconds and return to the starting position. Repeat 10–15 times.

Press

The simplest method because it does not require any equipment.

Upper back

How do we stretch?

Starting position – standing, chest slightly arched, breathing even.

We round our back, sticking out our chest, while at the same time stretching our arms down and forward together with our shoulders to balance (the chin also tilts a little).
Having reached the limiting point, we also, slowly, straighten up.

Fixing the final position is not necessary here, and the maximum load should be felt in the area of the shoulder blades. If the tension occurs in the wrong place, we try to correct the movements until we reach desired result. Repeat 10–15 times.

Lower back and back of thighs

The most difficult exercise for beginners (provided they strive to perform it correctly).

Starting position – standing.
As you exhale, WITHOUT BENDING YOUR KNEES (this is important!), lean forward and reach for the floor with your fingertips. If there is no flexibility in the muscles, this will not be possible at first. But you need to repeat the exercise (again and again, day after day) until, when you bend over, you can touch the floor with your open palms.
As you exhale, take the starting position.

Important! When performing the exercise, the back should remain straight and not arch. Otherwise, it will be mainly the muscles of the back, not the lower back, that will be stretched, and the effectiveness of the exercise will greatly decrease.

Legs

How can a man do the splits? As a rule, they are not able to do this as quickly as women. However, you need to strive for this.

The first step in this will be the following exercise:

Legs, in perspective – splits (transverse)

The second step will be an exercise that is performed immediately after the previous one.

Starting position – standing, holding a support with your hands (for example, wall bars or the back of a high and heavy chair), legs set as wide as possible (as possible).
Slowly we begin to spread our legs even wider, moving our feet. Each time we will sink lower and lower - and even if we do not reach the level of sitting on full split, we can be satisfied with the result, which will leave about 10 cm to the floor.
We fixate in the lower position for 20–30 seconds.
Just as slowly and carefully we return to the starting position.

Legs back and forth, in perspective – splits (longitudinal)

Horizontal bar

It's easy enough to hang on. Often, at any time and without restrictions. Such a hang relieves the spine perfectly, and at the same time trains the strength of the hands.