How to do the splits?

Many people dream to do the splits, but they don't know how to do it. Many people, sitting on the splits can injure your inguinal ligament, or else just to break them. There are many rules how to do the splits. You need to sit down smoothly, without jerks. Many people think that it can be done quickly and easily. But don't jump to conclusions. Many people can sit on the side splits, but I can't sit on the forward.

This section is intended for people who need stretching, athletes, and just people who want to do the splits. But this skill is not very necessary. It is better to go to the gym or to the Park, and there is a run.

In order to begin work on the twine, it is necessary to do usual warm-up for 5-7 minutes.

Splits

To begin, I will tell you about the splits. First you need to do exercise to warm up muscles. Then begin to gradually push the foot forward until you begin to feel stretching in the groin area. Now you can lower the pelvis as low as possible, and hold for 10-20 seconds. Now slide the foot forward as far as possible and hold for 10-15 seconds. Hands can be used as support not to fall to the side. The further you'll push the foot forward, the more it will come off the floor. As soon as flexibility you will develop, extend leg forward as far as possible, also lower the pelvis. The shoulders try to keep above the pelvic girdle. The back also be careful not to bend. So you need to hold for 10-25 seconds and then repeat the same on the other side.

Learning how to do the splits requires long training and much experience. So no need to overextend yourself, it is better to do class every day for 10-20 minutes.

Side splits

Now I can tell you about the side splits. This twine need to sit down from position standing, just spreading legs to the side. Until you begin to feel stretching in the muscles of the groin and thighs. Now try gradually, without jerks lower pelvic area down. Adopt a stable position, you can use the hands as support. So try to stand in for 20-25 seconds. To the extent that you'll feel better stretch, you can increase the distance between the legs at the expense of their cultivation to a greater distance each time lower pelvis lower and lower until you get the desired effect. When you lower the pelvis, we see that both feet were pointing up, and heel that was pressed to the floor. Hold this stretch have for 15 to 20 seconds. Andonce the body gets used to this load, it is necessary to lower the pelvis a little lower.

Look! Thing is that your ligaments and muscles did not peremetnulis.

Good luck in the implementation of the twine.