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How do the splits

If you want to surprise everyone with their flexibility, "so simple!" Offers you step-by-step instructions, thanks toWhich you sit on the splits in just 10 days. All you need is clothes for training and dedication! Repeat this training regularly and you will succeed!

How fast to sit on a twine

  1. From the very beginning a small Warm-up. For this jumping, running on the spot, swinging hands and feet or intense walking for 10-12 minutes is perfect. Then you can go on to stretching exercises.
  2. Sit on the floor and stretch your legs. Try to reach with your fingers to the toes. Your back should be straight. Reaching for your toes, stay for 20-30 seconds and exhale. Repeat this exercise 10-15 times. Watch behind your back, do not slouch.
  3. Sit with one leg straightBefore you, and the second - aside, at a right angle (90 °) relative to the first. If the right angle does not work, try to achieve this, help the leg with your hands, stretch your whole body. Change the position of the legs: right ahead, left aside, then vice versa - left in front, right aside. Remember the right angle. Your back should be necessarily straight.
  4. Lie on the floor and lift your legs strictly at right anglesTo the trunk. Divide them in the sides and hold them for 1 minute. Then connect, put it on the floor. Then rest 10 seconds. And again raise and raise your legs, lingering in this position for 1 minute. Alternate with rest. The first day this exercise can be repeated 10 times, then increase the load.
  5. In standing position, lift your legs forward one by one90 degrees. Do not forget about the straight back. First make a mahi with legs 15-20 times, and then, lifting your leg, try to hold it in this position for 20-30 seconds.
  6. Then do the same exercise, only the legs should be lifted, and then taken to the side. First - swing, then - keep your feet on weight.
  7. In standing position, make a sharp attack with your right footForward at right angles. Do rocking, crouching movements for 20-30 seconds. Then do the same with your left foot. Do this exercise for 6-8 minutes.
  8. In standing position raise your right leg, bent inKnee, and press her to the chest. Then take your foot to the side and fix it. With your hand, try to move your foot as far as possible to the side. Change your foot and repeat the exercise.
  9. In the standing position, one leg is tossed over the backChair, table or window sill and, bending the leg in the knee, do the movements with your whole body towards the object to which the leg is thrown. Repeat the exercise 10-15 times, and then change the leg.

Do these stretching exercises regularly,Otherwise your goal will not be achieved. Do them smoothly, avoiding sudden movements. Your muscles should be relaxed, because in a stressed state they can not fully stretch, and then half the energy you spent will go to waste.

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