The true manifestation of flexibility is the ability to sit on the twine, which requires some preparation from some people, including exercise. A properly selected stretching complex allows you to increase the flexibility of the leg muscles without undue stress. Most of those who want to sit on the twine are interested in the question of how quickly you can achieve your goal.
However, given that in sports nothing can work out not only by itself, but also within a definite time frame, it is simply impossible to talk about the exact time to achieve the set goal. The individual characteristics of each person determine that some have natural good stretching even at a venerable age, while others, on the contrary, have poor stretching even in childhood.
What is the right way to start stretching?
No special equipment is required to perform the exercises. This also applies to rugs and weights. You can do it right on the floor, using only your own body weight. Some exercises may require the use of a chair or other elevation that allows you to stay above floor level. The main thing is to have a good attitude and motivation to achieve your goal. And if even after a month it was not possible to make a full-fledged split, do not despair, but continue training.
Flexibility develops in proportion to how much time is devoted to classes. The optimal frequency of the training is twice a day – in the morning and in the evening. Scientists from the United States have proven that the best time for the development of the vestibular apparatus is seven in the morning. Athletes doing morning stretches have performed much better at the Olympics than others.
General rules and guidelines for beginners
It is necessary to start stretching directly after warm-up. Neglecting this important part of training leads to injury. And if you initially choose exactly this approach and do not do a warm-up, the only result will be a rupture of the ligaments with all the ensuing consequences.
In order for the warm-up to be complete, you should perform:
- jumping rope;
- easy jogging;
- swing legs;
- squats or lunges.
Beginners should complete the complex with a hot bath, which lasts approximately twenty minutes. Only after wiping your body dry with a towel, you can start training. Some athletes alternate loads with rest, achieving high results.
The diet also requires attention. Eating a healthy and healthy diet will help normalize your metabolism, which will increase muscle fiber recovery. Rest should not be neglected. You can exercise up to 5-6 days a week, but one day must be done free of training.
How do martial artists sit on the split?
Martial arts fighters do not spend a lot of time to do splits. This is due to the special technique they perform at home. First, they warm up the muscles and joints, and then, taking the position of a longitudinal twine, they substitute books for themselves. They line up in a small tower, on which they sit and relax.
Gradually, when the perceived painful sensations dull, they remove one book at a time. To completely relax, you should listen to your favorite music or watch a movie. You need to sit on books for about 60 minutes. After just two weeks of this program, you can achieve excellent results.
You don’t have to use books to do the splits. There is a special gymnastic complex aimed at giving the muscles flexibility. The legs are composed of the knee and hip joints, the muscles of the antagonists. Stretching is prevented by only one muscle, called M. gracilis in Latin. Taking its origin near the hip joint, it is parallel to the thigh muscle, descends and attaches directly to the heel. You can feel this muscle when performing bends with straight legs forward in an attempt to stretch.
Warm up the thigh muscles, which are involved in raising the lower extremities, and stretch the legs with the back, allow classic forward bends. At the same time, the legs are always kept together.
Standing quads stretch
Standing on a hard surface, one leg is slightly bent, the other is taken back, pressing against the buttock. They begin to stretch the knee ligaments and quadriceps, helping themselves with the help of the hands. The leg is changed. Stretch on each side for 50 seconds.
Deep lungs gain flexibility through deep lunges. They stand straight, throw the left (right) leg forward, make a swaying movement.