How to do the splits in a short time — 10 minutes a day

The ability to do the splits is the dream of many girls. But will you get the splits or not, depends on the stretch marks. If you are the owner of the natural elasticity and flexibility, so if you have a well, then sit down on the twine you fast enough and without problems. Otherwise, too, do not despair, because regular flexibility training will help you to achieve your goal. But you should never do the splits without warming up muscles and training, as this can lead to serious injuries and consequences.

Stretching for dummies

There is a longitudinal split and transverse. In the first form one leg should extend forward and the other back. Splits is easier and requires less time for preparation. As for the cross cord, then its implementation needs to spread his legs to the side, so it is more difficult to implement.

The most reliable method to get the splits are stretching. But do not just focus on compound exercises. You need to find a set of exercises individually for the physical preparation, otherwise you risk to make injury.

Immediately dispel your myths that you sit on the splits for a few days. It's really only if you're a little kid or a very elastic by nature. The process of preparing the twine can be easier and faster if you have previously fond of stretching. If not, don't despair, and apply a maximum of efforts, track your progress and sooner or later you will achieve your result.

While preparing it is necessary to remember some important rules:
— Be patient;
— Take classes at least four times a week;
— — Time classes for at least half an hour;
— If you feel muscle pain, immediately stop the exercise;
— The appearance of the slightest feelings of discomfort discontinue classes;
— Be sure to give your muscles time for rest and recovery.

Develop flexibility: the set of exercises

Everyday all of the below exercises you will reach your goals and do the splits in about a month, but do not forget about the individual features. Do the exercises at least two times a day, at least four times a week.

1. Don't forget to warm up, if you want quick results. Workout helps to warm up joints, muscles and ligaments to stretch before the upcoming load. Warm up will be enough 10-15 minutes.

As a starter you can dance, do leg swings in different directions, and the swing bent legs, Jogging, squats and jumping rope alsowill help you to warm up before class.

In any case, do not miss this step and do it diligently. Your muscles need a good warm up to perform a subsequent load.
Some professionals suggest pre-workout to take a hot shower, it will help to warm up the muscles.

2. At this stage you need sitting on the floor, legs in the shape of the letter V. the wider your feet, the better. Follow the slopes to the left and right feet, as well as in the middle. The slope in each direction run for a minute. Each slope try to "fold in half".

3. Sitting down, stretch your legs in front of him. Reach towards your toes, as if trying to fold the torso in half". If the exercise is too easy, then when you tilt pull the socks from yourself. Tilt forward do approx 30-60 seconds.

4. This exercise is the same as the previous one, only in a standing position. Try to touch the feet, in this position, hold for 30-60 seconds. When you run ensure that the legs were straight and not bent at the knees.

5. Standing on the knee of one leg, the other pull out in front of him. Pull the leg for a minute, then do the same thing, only with the other leg.

6. Resting hands on the floor, try to spread your legs as wide as possible. The exercise is very similar to twine, to make it you need to very slowly and carefully, controlling each movement.

Many professionals suggest when performing exercises on the floor to use an exercise Mat for fitness. It will make the classes as comfortable as possible, so as to prevent any slipping. Also the mood can include any music that will help relax.
These exercises are contraindicated for those who have high fever, pain in joints, and any injuries of muscles or occurring inflammatory processes in the body.

After a month of diligent and high-quality exercises you can try to do the splits. No need to rush and do it too quickly, as you can earn trauma. Do it slowly, carefully, keep under control every muscle. If all your efforts fail, then in any case do not despair, just continue to persevere and soon you will sit on the twine. Remember, the main thing to believe in yourself!