How do the splits, if you have twenty

If the parents of a child gave you somewhere to the ballet or acrobatics, you will most likely are one of the lucky ones who are able to sit on the twine. But what if childhood is over, and the ancient dream of twine still bothering you? The train has left, and still have a chance?

How do the splits. Videotutorial on Layfhakera

Of course, not everyone can do the splits from the first time, someone may need a week or a month. But regularly repeating these exercises you will improve your stretch and strengthen muscles:

If string - something more symbolic than yoga

For someone twine - it is nothing more than a good stretching, healthy ligament exercise of yoga. But for me as a person who grew up in the Jackie Chan action movies, Van Damme and Donnie Yen, it was something much more important and symbolic. Already in his student years, I reproached myself for the fact that in the seventh grade, when I went to the martial arts, has not shown due diligence, to do the splits. And when I was 20 years old, it seemed that the time has gone, I am old, and it's not worth even trying to do the splits.

A miracle happened - as soon as the university I went to study in China. This university has been very strong school of Wushu, which adherents regularly take first place on the all-China Wushu competitions.

It's one thing when you live in the world of foot office workers who do not particularly ask themselves stretch, but it was another thing when you get into the gym, where the twist somersault flyaki and sit down on a twine absolutely everything, even children. In such an environment, being the green, old and nontechnological pupil immediately begin once pulled upward. This desire, as well as Wushu fighters advice helped me to sit on the cross twine less than a year of training. Their knowledge and experience I have designed in a list of recommendations for those who want to do the splits.

How do the splits. Instructions from China Wushu Champions

1. Forget about timing. There is no "New Year" or "two months." Haste in stretching necessarily lead to injury.
2. Less heroism. Better slow and systematic progress towards the goal of half an hour each day, than rare, but the impact of training for a few hours at a time.
3. Know your body. Although we all like and anatomically, each of us has its own characteristics: the structure of the hip joint, the elasticity of muscles and ligaments. For example, if varus femoral neck strain a person simply not physically able to sit on the cross twine. So if your brother-acrobat approached any one method to do the splits, that is not the fact that the same method is suitable for you. During the training you need to determine its problem areasWhich do not allow the splits. For example, I had no problems with the popliteal ligaments are stretched well. But the ligament in the thigh were like wood. So I paid more attention to them.
4. Drink more water. When you drink enough connective tissue slides of the muscles, but when water is scarce, the fascia may stick to the muscle fibers, reducing the range of motion.
5. start workout gradually, Gradually increasing the frequency of stretch marks. I started with a training session in two days and reached up to three workouts a day.
6. In the evenings, our joints and muscles are 20% more elastic, reducing the risk of injury and allows to achieve the best results. In the morning, you can perform dynamic stretches to relieve the feeling of stiffness and rigidities after sleep, but do not aspire to feats immediately after waking.
7. Before stretching sure to warm up the muscles of the legs: run, run air squats and usual warm-up exercises for 10-15 minutes. Stretching on a heated body, you reduce the risk of sprains.
8. Distribute the load. When you sit in the splits, it is tempting to prosest closer to the floor due to the knees. Remember: if during stretching your sore knees or back, you're doing it wrong.
9. There are two types of string: dynamic (when you are waving a leg - splits in shock) and static (sitting on the floor). It sometimes happens that a person can pull the foot up to the state twine, but can not sit in it on the floor. It happens, and vice versa. These two kinds of twine complement each other, so you should develop them in parallel. Dynamic stretching should be fully controlled, without sudden, jerky movements, or mahi injury may result.
10. When stretched, the socks should be drawn to MeAnd not by themselves (as in ballet).
11. When you are in a static, you are not completely died away, but continued to light oscillating movement - up and down, like a string - with convenient for you to rate.
12. Think of how to let your feet slide across the floor. It can be as socks on the linoleum, and shoes for Wushu fighters spitting.
13. Be carefulWhen a third party offer you "help". No one but you can not know, in what is now the state of your ligaments. The coach does not psychic. How many stories I've heard about a coach who "accidentally" broke someone out there a bunch. As for me, all these guys stretch-waist with the help of a partner have the same goal - to make the process more interactive and complex. By and large you for the twine does not need anything, except for the feet and the floor.
14. Relax. Stretching for the body - it is an unnatural activity. When you stretch the muscles automatically reduced beyond the usual range, to prevent injury. Learn to relax and breathe evenly during the stretch - it will help you quickly deepen the splits.
15. Stretch every day. Unlike weight training, after which necessarily needs rest and recovery, stretching does not require such breaks. To quickly do the splits, stretch every day, seven days a week.
16. Use a hot shower. After a hot shower your ligaments are more susceptible to stretch marks.
17. Use a timer. Sitting on the splits, Set a timer. Start small, such as 30 seconds, and gradually increase the time. These measurements also help you to more clearly perceive their progress. Instead, the timer can be used to your favorite music in which you are targeting either by words or by the beginning of the chorus.
18. Enroll in any section where the twine would be appreciated. For example, to acrobatics, yoga, breakdancing and martial arts. It does not matter whether you are able to sit down on a twine or just work in this direction. The man - a social being, so any "public" workout, but more so in the circle of like-minded people, will morally support you and provide additional motivation.

Each person can be your favorite and more effective ways to stretch for it: someone will be in the "butterfly" sit, and some will have more legs to swing - that's why I did not describe here no exercise, you are sure known. And if not, then you know where to find them.

Most importantly - remember that with proper persistence people sit on twine and 30, and in 40 years, the main thing - to believe in their own strength. When a few months later I finally managed to get into his cross-twine, our main Wushu fighters smiled at me and said: «功夫 不负 有心人», - which means "if work hard, make sure you will achieve success. "