How do the splits in the home and not to damage the ligament?

Tips & Tricks

There are quite a number of techniques and advice on how to do the splits in the home. During exercise it is important not to harm your health, so you need to develop your leg muscles gradually, adhering to the strict regularity of workouts. The following instructions will help to understand each one of you is how to do the splits. At home, you need to

select an empty space on the floor - no items that may hinder free movement. Avoid sharpness during class, trying to practice smoothly and without jerks. Muscle or muscle group is stretched until the characteristic pain and held in the position order of minutes, no more. Exercises to do the splits, it is recommended to carry out in the morning, when the flexibility of the body is significantly reduced, but the training would then be on the action is much more effective. The following are the basic rules which should adhere to in order to learn how to sit on the twine. At home, do them much easier and more convenient, since it is possible to work out an individual program and adjust to the sensations of your body, adjusting the time for classes and recreation. Exercise

1. Before each exercise warm-up will require not less than half an hour. Immediately prior to the adoption of pursuits warm bath is allowed, in order to relax and warm up your body. The elasticity of the muscles will then be somewhat higher.
2. The fundamental exercise - alternately flapping feet. Body weight

   is transferred to one limb, picking up second at the maximum height. An important condition: the back should be very straight, bend your knees in the process is not allowed.

3. For this exercise will require a table at waist level, which in turn put each foot. Next, lean over the body to the floor, your hands should be free to reach the surface. Exercise terminated early in case of severe pain, otherwise there is a risk of injury.
4. Such a complex consisting of only two types of exercises, a couple of weeks will show its first results at regular trainings.

How do the splits at home: video

At the moment, are a lot of video files with the ability to view the exercises. These tutorials allow much faster to figure out how to learn to sit down on the string at home and bring your body in shape. Classes are "stretching" a direct impact on the external leg condition, making them alluring contours and taut look. In no case should not "rush into the pool with his head", especially if the body is not accustomed to physical activity. The whole range of measures designed for the gradual introduction to the classes. The end result, being used, you will be able to practice on a daily basis and do not feel at the same time any discomfort or pain. These instructions will tell not only how to do the splits in the home, but also accustomed to a certain self-discipline and stability, which will generally keep your body always in shape.