If you are wondering how to quickly and most importantly do the splits correctly and without injury, then this article is for you. Moreover, we will analyze recommendations and exercises that will not only allow you to do the splits, but will help you do it at home without resorting to the services of fitness centers, so you can save time and money. However, you need to warn in advance that you will have to work hard on yourself, because learning to do the splits is not so easy.
If for any reason you cannot attend stretching classes, where you will exercise under the close supervision of a trainer, who at any time will be able to tell you how to perform the exercise correctly and point out possible mistakes. In this case, you need to know how to properly train at home in order to do the splits relatively quickly and without injury. Why relatively? Because stretching itself is quite dangerous and how quickly you can do the splits depends not only on the correct technique of performing the exercises, but also on individual characteristics. Some people's ligaments are softer and stretch much better, while others will have to try hard to stretch them and develop tendons in order to eventually do the splits. In any case, to do the splits you need to know the rules and features of stretching at home.
The benefits and harms of twine for men
Benefit:
- Improving blood supply to the genitals and lower extremities.
- Reducing congestion and dysfunction of organs and tissues in the pelvic area caused by lack of movement.
- Increased mobility of the hip joint.
- Reducing pain in the lumbar spine.
- Improvement of general physical condition.
The splits can cause harm if the exercise is performed incorrectly , namely: jerking, excessive effort, rocking, overwork and muscle trauma.
Types of stretching
Stretching exists as a separate sport, and can also be the final part of a complex sporting event.
In total, several types of physical discipline can be distinguished:
- Static. This type refers to the impact on a specific muscle group with your own weight. While performing the exercise, the athlete needs to fully delve into the process, observing his sensations.
- Passive. When performing such a stretch, a person does not need to make an effort due to his own effort. A partner helps you do the exercise.
- Ballistic and dynamic. This type of event can only be carried out by experienced athletes who know how to control their body well. The main goal is to perform light springy movements at a slow or fast pace. Dynamic stretching is characterized by a small amplitude, while ballistic stretching is characterized by a large amplitude.
- Isometric. The most difficult classification of this discipline. It involves alternating exercises aimed at relaxing and tensing muscles.
If you want your workout to be as effective as possible, each exercise must be performed for at least 30 seconds.
Which split is easier for a man to eat with: transverse or longitudinal?
A man’s physiology is designed in such a way that it is easier for him to do the cross split, which is also called the male split. This is due to the special structure of the ligamentous apparatus. When performing a cross split, a man experiences less pain, so it is best to start by developing this option. But don’t forget about the longitudinal one; stretching the biceps muscles helps lengthen the fibers, which even affect the spine and posture itself.
Perfect split
Twine is the most common type of stretching. In order to do it, you need to regularly stretch the muscles of the front, back, side of the thigh, calf muscles and buttocks. There are two main options for such exercises.
Longitudinal
- Kneel so that your supporting leg is bent at a 90-degree angle.
- As you inhale, begin to move your legs back and forth to the highest possible level. The back should remain strictly straight. Beginners need to rest their palms on the floor.
Transverse
- Bend forward. Clearly fix your hands on the floor.
- As you exhale, begin to move your legs apart to the maximum allowable level. With sufficient preparation, you can lean on your elbows.
- As you inhale, you need to carefully bring your legs together.
Twine stretching exercises for beginners at home
The training program for men is no different from women's. An important condition is the correct execution technique. Perform exercises without sudden movements, stretch your muscles in your comfort zone.
Frog
To perform the frog, you need to sit on your heels with your shins on the floor. Next, you need to shift your body weight forward onto your elbows so that your pelvis lifts off your heels. Slowly, the knees and heels move to the sides, moving away from each other. It is important to feel the stretch of the inner thigh and gradually lower the pelvis lower. When relaxing, your knees should be abducted as wide as possible. Stay in the pose for a time that is comfortable for you.
Lotus
Another exercise to develop flexibility of the adductor surface of the thigh and hip joint. This option is easier to control than the previous one. Here the pressure on the hips is exerted by the elbows, rather than the weight of the entire body. When performing it, it is important not just to connect the feet, but to turn them with the feet outward using the hands. You should lean forward with a straight back. The deeper the slope, the stronger the extension. The elbows rest on the outer thighs closer to the knee joints.
Standing bend to one leg
From a standing position, take a step forward with one foot. The toe of the front leg points forward, and the toe of the back leg is turned 45 degrees outward. It is necessary to bend your body forward and aim your stomach towards your thigh, touching your fingers to the floor. The lower the torso, the stronger the extension of the hamstrings. If the stretching is too intense, place your palms on your shins, this will make it easier to control the sensations. The position should be performed on both legs.
Lunge
This exercise is best performed statically, that is, motionless, without unnecessary swinging. You need to put one leg forward and bend your knee to 90 degrees, and the other leg needs to be fully straightened, and place your knee and foot on the floor. In this position, the pelvis should tend downward. With each exhalation, try to go a little lower, but not jerkily. And so the option is performed on each side.
Transverse lunge
With your feet spaced apart, sit on one leg with your knee bent. The second leg must be straightened and placed on the heel. It is advisable to pull the sock towards you. It is necessary to try to sit not just lower, feeling the stretching of the adductor muscles, but also to open the pelvis, moving the bent knee back. This is done by pressing the elbow on the thigh, which pulls the leg back further. Hold the position as long as necessary, then switch to the other side.
Half twine
This option is deeper than the lunge, but still quite simple and painless compared to the longitudinal split. You need to get on all fours and bring your bent knee forward, placing your shin close to your thigh. The heel is placed close to the groin. The buttock of the front leg should completely touch the floor. It is important to fully straighten the back leg and turn the knee to the floor. The emphasis is on the hands. Additionally, you can lean forward. The same is repeated on the other leg.
Glute Stretch or Pigeon Pose
And this is a complicated version of the previous exercise. From the half-split, you need to move the foot of the front leg away from you, that is, move the heel away from the pelvis as much as possible. In this case, the shin in ideal condition should be perpendicular to the body or horizontal. If it is difficult, the knee can be left sharp without bringing the shin to the horizontal line. The buttock should not come off the floor. You can bend your torso forward. The same is repeated on the second leg.
Sitting tilt towards two legs
A simple fold to two straight legs. While sitting upright, it is important to feel the pelvic bones on which the whole body rests. The feet must be connected and the knees must be kept as straight as possible. Next, you should tilt your torso forward and grab your feet with your hands, and if that doesn’t work, your shins. It is important to bend so that the spine remains straight and the stomach reaches as low as possible towards the hips. You need to stay in the position of maximum extension and relax.
Bend over with wide feet
From the previous option, you need to move your legs as wide apart as possible. In the same way, you should tilt your torso with your back straight. You need to move your hands forward along the floor as far as possible, lengthening your back and increasing the tilt. The stomach tends to the floor.
Lying down one leg stretch
You need to lie on your back and lift one leg up. Grabbing the shin of the upper leg with your hands, and if possible, the toe, you need to pull the foot towards you, that is, bring the thigh closer to the stomach. At the same time, the knee should remain straight. After the approach, do the same on the second leg.
Reviews
Elena, 23 years old, Novosibirsk
The main thing in this matter is regularity. Even though I have good flexibility by nature, it took me a very long time to master this element in ballet lessons. If you practice for a long time and often, the result will not be long in coming).
Alina, 26 years old, St. Petersburg
I learned how to do the splits at home using video lessons. For me this was not particularly difficult, but I believe that it is important to follow the technique even if you have ideal natural mobility!
Recommendations for stretching from scratch
- To learn how to do the splits, you need to train 3-4 times a week.
- The duration of classes should not be less than 40 minutes. It is best to study for an hour.
- It is better to perform each exercise statically, without springs or swinging.
- Each exercise option should be performed for 1-3 minutes, depending on the sensations.
- Start with simple exercises, and if necessary, simplify or complicate the variations.
- Do not try to do the splits quickly, otherwise you may get injured.
How to do the splits for children
How to avoid obesity and regain an erection at any age?
Many adults mistakenly believe that all children are flexible by nature and will be able to do the splits without special training. In reality, systematic, daily training is necessary for the development of plasticity in children. It is believed that the best age for learning splits is 5-7 years old, when the child’s muscles are quite flexible and elastic.
At home, you should start with daily exercises, then gradually move on to warming up, and then to stretching to the splits. In this case, the child must share his feelings with adults. If pain occurs, you should immediately stop the exercise and move on to the next one. Training should be a pleasure for the child, which will allow him not to discourage him and help him do the splits faster.
Unwarmed muscles should not be stretched into splits under any circumstances. A five-minute warm-up will be sufficient to warm up the muscles. You can swing your legs to the sides, bend your torso, squats, and run in place. For variety, it is recommended to change the order of performing the warm-up exercises every day. After the muscles have warmed up, it’s worth starting to stretch your children using different types of splits at home.
Split stretch for children at home:
- For longitudinal - Standing on your knees, stretch one leg alternately, then the other forward, trying to bring your pelvis as close as possible to the floor. In this case, it is necessary to ensure that the extended leg is straight and does not bend at the knee.
- For the transverse one - spread your legs to the maximum possible level, stretch your arms forward. You should gradually bend your arms, reducing the separation from the floor. It is important to teach your child to transfer weight from his hands to his feet.
Stretching for transverse and longitudinal splits at home should be under adult supervision. You should definitely stand next to the child and support him by the shoulders at first. To begin with, you should stretch until you feel slight pain in your muscles. Systematic exercises will bear fruit and after a month or two, depending on individual flexibility, the child will be able to do the longitudinal and transverse splits.
Stretching for children
Flexibility is necessary at absolutely any age. This is especially true for young children. There is an effective stretching complex for the smallest athletes.
"Boat"
- The starting position of the child is lying on his stomach.
- As you exhale, you need to raise your head. Grab your feet with your palms.
- In this position, you need to make light rocking movements.
"Stretching"
- Starting position – lying on your back.
- As you exhale, you need to stretch your arms to the sides as much as possible, and stretch your legs down.
- As you inhale, you can relax.
These two exercises work great on all muscle groups. Each of them must be performed within 30 seconds.
Stretching is necessary for every person: both men and women. It makes you feel confident, graceful and healthy. To perform it, no special training is required; a person of absolutely any age category can achieve the desired goal.
Alexandrova Anastasia
Nutrition and healthy lifestyle specialist and author of myfitnesblog.com. For many years, she has successfully helped women and men lose weight and maintain a beautiful figure.
Where to start classes
Few people know that doing the longitudinal split is more difficult than doing the transverse split. Therefore, we recommend starting with the transverse one.
It is advisable to perform all exercises at a measured pace to avoid injury. It is very important to learn to relax your muscles when you feel pain, not to hold your breath, but to breathe deeply and evenly. But you don’t need to endure severe and sharp pain either.
The most favorable time for training is morning. Many resort to outside help during training, but it is better to refuse it, unless, of course, it is a professional trainer. Intervention by other people may result in injury. If a child has a desire to have good stretching, then in this case the presence of adults is necessary.
What is flexibility and what does it depend on?
It is impossible to understand how to pull the twine correctly without knowing what flexibility is and what it depends on. Thus, joints are movable connections of the bones of the skeleton. The movement of joints relative to each other is carried out with the help of muscles. Flexibility is the ability of joints to become more flexible and increase their range of motion. Flexibility can be active or passive.
Active flexibility is the ability to perform movements with greater amplitude due to the activity of the corresponding muscle groups.
Passive flexibility is the development of maximum joint mobility under the influence of external tensile forces, for example, the efforts of a partner, external weights, or through the use of special stretching devices.
Lower body stretching is about passive flexibility, where you gradually increase the mobility of your joints through various exercises.
There is an opinion that the activity and mobility of large articular joints increases in childhood. Then it remains unchanged for a couple of years and then decreases. However, many adults can regain their former flexibility through regular stretching.
What to prepare for classes?
To practice, you will need a mat, two foam yoga blocks, an elastic band and some free space. It is advisable to do stretching in a ventilated room filled with fresh air. At a cool temperature, the muscles will begin to contract more actively, so the results will be noticeable faster. You need to choose comfortable clothes for classes that will not hinder your movements; Thus, leggings and a sports top are best for working out. Your clothes should give complete freedom to you and your movements. Your feet should slide freely on the floor.
