Stretching is not just a specific set of exercises that will allow you easily in a fight to scratch the opponent behind the left ear with the toe of the right foot, but still long, hard and often thankless work. Of course, all children watched films in which the heroic Jean Claude van Damme, carrying his ghastly ‘mstyu”, just a couple of weeks, doing some simple stretching exercises of the legs, sits on the perfect split. But how real is this in practice? This is what we will talk.
The Basics: warm-up, warm-up
It's unfortunate that many beginners to stretch, do the main error is not that choosing the wrong exercises for stretching the legs. Twine can understand if not immediately, but anyone who has two legs, willpower and the mind working in the right direction. The whole point is that stretching exercises of the legs in any case should not be performed without prior warm-up, which will include not only the preparatory complex, gradually stretching tendons, muscles and ligaments, but also power exercises that are designed to warm up your muscles before work to avoid unnecessary injuries.
To warming up warm-up exercises include a variety of squats, running (in place), jumping, leg swings (driving range) and so on. They should be performed as quickly as possible, the technique in this case does not play a role.
In contrast to warming up, pre-stretching of the feet include: butterfly (feet together, as close as possible to the pelvis, knees seek the ground), clip (sitting on lap, lie on your back, not your feet), rolling from one foot to the other, bending and so on.
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Also there is one trick that will sometimes allow you to skip the step of warming up. Its essence is to make before stretching a hot bath. Your muscles and ligaments warmed up quite a natural way, and it does not require you absolutely no commitment, which will facilitate the basic process.
The Easiest way to do the splits
Yes, in spite of that, this method is. But it is not a magic pill that will instantly turn you into Bruce Lee, so be prepared to work, work and work again in the name of your goal!
The easiest way to catch this kind of twine is to stretch consistently and uniformly. Put on both sides of the two chairs and leaning on them, do a lunge the right leg, bent at the knee, as far forward as possible. Left foot should remain in place. When he reached the limit of its stretch, do three or four pulls, and then do the same exercise stretching your legs by swapping them. Only after you feel confident in your own abilities (not earlier than a week) should start to stretch on the extended leg.
This splits all much easier. Legs apart to the sides until, until you feel tension and pain in the pelvic region. Lock this position and by placing himself a few books on this level, sit on them. Wait a bit, then get one book, each time getting lower. Ideally, the day you have to sit for 3-4 cm.
And most importantly, performing these stretching exercises of the legs, no matter how confident you feel, never neglect the warm-up, otherwise it will lead to tragic consequences. Good luck, and success!
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