Many fitness beginners aim to do splits. The goal is worthy and worth the time spent if the twine is really needed (doing martial arts, gymnastics, acrobatics, etc.). In this post, we'll talk about splits for beginners.
Despite the huge amount of advice and videos on the topic of twine on the Internet, there are very few of them that are really valuable. Mostly goofy and irresponsible pop. The thoughtless use of such advice in practice can easily lead to serious injuries to the joints and muscles, and even to disability.
In this post I will give the most important information about splits and show you how to do it really right.
What is twine?
Split is a figure of gymnastics and acrobatics, in which straight legs are spread apart in one line ( transverse twine) or one leg is directed forward, and the other backward (longitudinal split). In this case, the legs are pressed to the floor along their entire length.
To enter the split position, it is necessary to develop considerable flexibility in the muscles of the legs and pelvis. The essence of training for the development of twine is to gradually achieve such flexibility that will allow you to easily take the desired position.
The right twine for beginners and advanced
When you look at pictures on the Web with people sitting in a twine, you are unlikely to ask the question "is this twine performed correctly?"
Most people do not even think about how to properly sit on the twine. The transverse split is almost always performed correctly, since its biomechanics is extremely simple (the legs should be on the same line). And we will talk about it below. But with the longitudinal twine, serious clarifications are needed.
This is what an incorrect longitudinal twine looks like.
It's not clear why it is wrong? It is extremely important for a beginner to understand what an incorrect twine looks like. Read on! I'll explain everything.
This is what the correct longitudinal twine looks like.
Pay attention to the leg, take it back and to the position of the pelvis. In the first three photos, which show the wrong twine, you can see the most common mistake that most people make in the twine. This is an unnatural position of the hip joint of the leg, retracted back. In this position, the ligaments (joint shell) of the hip joint experience a very abnormal twisting and can be easily injured. This instantly leads to instability of the entire joint, discomfort in it, clicks when walking, etc. The most stubborn supporters of doing splits at random can easily end up in a hospital bed, since they may be deprived of the ability to walk elementary due to severe pain.
For clarity, I drew this diagram so that you understand exactly how to sit on the longitudinal twine.
The leg retracted back should be retracted exactly back, and not to the side. In this case, the foot should be tucked inward, not outward. The knee should point straight down, not to the side.
The pelvis should not turn after the leg laid back. He should remain in a natural, upright position.
By following these simple rules, you will save yourself from extremely unpleasant consequences.
What does a correct cross twine look like?
It is believed that it is much more difficult to sit on a transverse twine than on a longitudinal one. But this statement does not match my experience. Correctly performed longitudinal twine requires a lot of time and effort.
This is what the cross twine looks like.
Please note that this is a method of doing a split with toes and knees turned up. This is the simplest version of the cross twine. It is to him that you should start striving when you start training for flexibility.
If you turn the toes and knees forward, you get a much more complex option, which not everyone achieves.
This is a transverse twine in the full sense of the word. And it will require a lot of time and effort from you.
Twine rules
Now let's talk about the rules related to the development of twine. And at the same time, we will dispel some of the stupidest myths that are very common on the Internet.
How quickly will you do the splits?
Nobody knows for sure. Even those who promise you "twine in one day" or "in one week." Flexibility is a very individual thing. There are people who are very gifted with plastic. They can do almost everything at once or almost immediately. Body tissues are flexible and flexible. There are people with average flexibility. They need to work hard, but the results will be very good in a couple of weeks. There are people who are not very flexible (as they say "wooden"). Even so, it is worth developing flexibility. Moreover, these people should place a strong emphasis on flexibility in their workouts.
The most realistic period for which the most ordinary person with average data can do the splits is six months. And I totally agree with this strong statement!
How long should you train?
To develop the ability to sit on the split, you need to train 5-6 times a week for 30-60 minutes.
What exercises to do?
Flexibility exercises are static, dynamic and ballistic (a kind of dynamic).
The best results are achieved by those who use all these types of exercises, and not just freeze for half an hour in a split posture.
How long to pull the muscles?
To develop flexibility, each exercise is performed in 2-3 sets. If this is a static exercise (stretched and held), then 30-40 seconds is enough. If this is a dynamic exercise, 15-20 reps per set is sufficient. You can rest between approaches for no more than a minute.
Do I need to "open" the hip joints for the lateral split?
When I hear or see how coaches forcefully put a person in a split, sit in a lotus position and stand on the poor client's hips with all their (sometimes very significant) weight, I involuntarily flinch. Do these people understand what they are doing? The client allows himself to be crippled, and the coach (due to illiteracy and irresponsibility) cripples the poor fellow.
Don't allow such experiments on yourself! For you, they will certainly end up in a hospital bed. Developing flexibility is generally not rushed. Develop flexibility gradually, without pain or sudden movements. This is a guarantee of quick results and no injuries.
More about twine
This group of exercises uses all the ligaments needed to stretch faster and more efficiently. The complex can be performed by both people with good physical fitness and beginners. The exercises are quite gentle, therefore they allow you to come to the goal without consequences.
How to do
- Do the exercises alternately from 30 seconds to 1 minute for each leg.
- Be sure to fix yourself for a short time in the final position.
- For greater efficiency, it is advisable to perform the complex 3 times a week.
1. Exercise to stretch the back of the thigh
- Starting position: kneel down on the floor, keep your body straight, arms down at your sides, look forward.
- Execution: focus on the foot, hold it to yourself to engage calf muscles... Bend forward to the leg, while making sure that the shoulders are level and the back leg is straight (with the foot at knee level).
2. Exercise to stretch the front of the thigh
- Starting position: kneel down, leaning forward on your hands, buttocks should touch your heels, your gaze is directed forward.
- Exercise: Lunge, keeping the front leg in one position (foot under the knee joint). The back foot rests on the floor.
- Straighten your back leg as far as it will go and fix this position for a while.
3. Alternate leg extension to the side with an inclination
- Starting position: sit on the floor in a "frog" - lower yourself on your buttocks, connect your legs so that the feet touch and are pressed to the floor, and the knees are turned to the sides. Wrap your hands around your feet, trying to keep your back straight.
- Exercise: taking one leg out to the side, make sure that the bent leg is pressed to the floor. When bending towards the leg, the opposite arm lies along the head to keep the shoulders correct position... The second hand serves as a support, put it in front of you. Additionally, the oblique abdominal muscles and the lower lumbar square are stretched.
4. Slopes
- Starting position: sit on the floor, keep your back straight; Spread straight legs to the sides, as far as the stretch allows. Put your hands on the floor behind your back, keep your back straight.
- Exercise: Bend over to each leg in turn. Turn two shoulders forward and go into a slope behind straight arms (stretch back surface hips).
- While bending forward, place your hands on the feet turned inward. It is important to stretch your chest to the floor (this is how the inner thigh works).
5. Fold
- Starting position: sit on the floor, legs straighten in front of you, while pulling your feet over yourself, keep your back straight, and raise your arms.
- Fulfillment: going into a slope, try to reach forward behind your hands, without rounding your back (the back of the thigh will work).
6. Half split on the back
- Starting position: lie on your back, stretch your arms along the body.
- Exercise: leaning on one leg, bend it while lifting the other.
- When making a grip with both hands, try not to bend the knee. It is important not to expand the pelvis, to keep the pelvic bones at the same level. Stretching the back of the thigh.
Try these exercises for splits. Yoga Style Deep Split Stretch for perfect twinethat will heal your body.
Many people think that they will become less flexible with age, although in fact this idea is far from the truth. At 30, 40 and even older, you can still do splits as long as you do yoga-style splits every day.
Stretching is an essential part of any workout routine. Studies have shown that they help increase flexibility and fitness, reduce the risk of injury by improving blood flow to the muscles, and relax the body. They are also useful for stretching muscles, giving the body a lean and toned look.
So how find out how flexible you are? The answer is obvious - of course, twine! Don't panic ahead of time. I promise you will slowly and surely sit in this pose. Try the five stretches I suggest below!
1. Leaning forward
Stand straight with your feet together and your arms at your sides. Stretch your arms forward, lift over your head, then stretch your chest and arms down. Allow your fingers or palms to slide over your legs, and then slowly draw your chest toward your knees. If you find it difficult to reach your toes, bend your knees slightly until you can reach the floor with your toes. Stretch your chin and chest towards your knees and hips for maximum stretch. Remember to keep your knees together and slightly bent to avoid injury.
Stretching the hips and back relieves anxiety, relieves headaches, improves digestion and frees the mind.
2. Pyramid pose
Start in tadasana or mountain pose (stand straight with your legs together, arms pressed to your sides), place one leg at a distance of 90-120 cm from the other, the foot is slightly turned outward, the heel of the extended leg looks at the heel of the supporting leg. Note: It is important that the feet not stood in one line. Back leg should be set back a few centimeters to maintain balance. Once you have your legs correctly positioned, slide your fingers over your front leg and lower your chest to your thigh. Stretch your toes forward of your front leg for more stretch.
The back, shoulders, wrists, hips are stretched and the legs are strengthened. Posture and balance improve, the brain calms down.
3. Lizard pose
Do a low lunge with bent knee the supporting leg (it is put forward), the knee is bent so that it is level with the ankle, the second leg is extended back. The knee of the leg, which is lowered to the floor behind you, in a relaxed state; stretch your arms out in front of you.
From this position, begin to reach towards the floor, resting on your forearms and bending your chest towards the floor, head and heel of the leg, which is pulled back from the back. You can add variety to this pose by placing something under your arms.
Stretches the thighs, hamstrings, groin, abdominal muscles, shoulders and neck. Is revealed chest cell and lungs.
4. Dove pose
In a seated position, extend your right knee on one leg. Next, rotate your knee so that it points towards your right wrist and your ankle towards your left, trying to keep your shin parallel to the floor or mat.
Lower your hips and torso to the floor, stretching left legwhich is stretched back. If it is too painful or uncomfortable, pull your right ankle toward your torso to relax the ligaments slightly.
As soon as you feel comfortable, reach forward with your fingertips and lower your ribcage towards the floor.
Stretches the hips, groin, abdominal muscles, chest, shoulders and neck. The abdominal organs are stimulated. Is revealed rib cage and shoulders.
5. Wide step pose
Sit down with your legs extended in front of you, arms behind your back, and spread your legs as wide as possible. From this position, put your hands in the free space in front of you, stretch them forward until you feel that you cannot go on.
Once you have reached your maximum, try to bend your chest and head towards the floor.
Also useful to stretch each leg separately, while in this position. To do this, stretch your left hand over your head to right leg, trying to reach with your fingers to your toes. Hold this position for 8 breaths.
Then, turn your head and chest so that your torso is facing your right leg and reach with your nose to the knee. Again, hold this position for 8 breaths, and then repeat the same for the other leg.
The back, inside and back of the leg are stretched. The organs in the abdomen are stimulated. The groin area is relaxed.
How to do the splits at home! A set of stretching exercises
Stretching on a transverse twine
So now, yogis, you have my secrets for the perfect twine. Keep stretching and I promise you will be able to do splits very soon! And remember - the more flexible you become, the less chance life will have to unsettle you. Until next time and good luck.
Based on materials:
http://www.sheknows.com/health-and-wellness/articles/1017811/5-stretches-to-master-the-splits
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Perhaps every woman wants to be slim and flexible. More and more people are embracing modern twine. However, not everyone is able to quickly and painlessly achieve the necessary stretch. Almost any woman can sit on the twine if she wants. The main thing is to follow all precautions if you do this at home.
Each woman is given twine in a different way. Someone sits on it in literally a few days or weeks, while others suffer for months without achieving any result. It's all because of the ligaments and muscles that can inhibit stretching. The transverse twine is considered the most difficult, but very beautiful to perform. In this case, the pelvis is turned forward, the socks look in opposite directions, and the buttocks are located on the floor. Lower limbs in this case constitute one straight line.
The transverse twine is the most difficult to perform
Longitudinal twine is easier to perform. It involves straightening both limbs at the knees. At the same time, the pelvis is turned in one direction with the leading leg. The foot of the other limb is turned with the heel up, the knee rests on the floor. Depending on which leg is in front, the left and right are conventionally distinguished.
Longitudinal twine is easier to perform than transverse
It is more difficult to perform, of course, a transverse twine. The whole difficulty lies in the simultaneous strong stretching of the ligaments of the legs. In this case, the load falls equally on both joints. In the longitudinal version, the stretching is uneven. The main load falls on the leading leg.
With age, it becomes more difficult to sit on the twine. This is due to a decrease in the elasticity of the ligaments and less mobile joints.
How long does it take to sit on the twine at home
How long it takes a beginner to achieve a result depends on age, weight and health. The older the person, the more difficult it will be to get a quick effect. The most elastic ligaments in children and adolescents from 3 to 16 years old. During this period, you can achieve your goal in just a week with regular training.
Between the ages of 17 and 25, you can get a positive result in 10-14 days. Women from 30 to 40 years old will have to work hard for two weeks or more, since the ligaments are already quite tight. At 40–45 years old, attempts to sit on the twine will be crowned with success if you stretch out gradually over two months. At the age of 50, there is also a chance to get a decent result, provided there are no contraindications. However, to sit on the twine at this age, it will take at least six months.
Splitting ligaments stretch so intensely that you can get injured with any sudden movement
Of course, the speed of achieving the result depends on physical fitness women. If she has never been engaged before and by nature she has a bad stretch, then she will have to work for more than one month. The increased body weight, according to doctors, also plays an important role. The more extra pounds, the more difficult it is to sit on the twine.
Contraindications and precautions
Destructive processes in the joints can slow down progress. In this case, chronic arthrosis can turn into acute, if you immediately start stretching without additional preparation. In case of diseases of the musculoskeletal system, you need to act extremely carefully and only with the permission of the doctor consulting you.
Contraindications to intense twine stretching:
- obesity;
- pregnancy;
- diseases of the musculoskeletal system, occurring in an acute form;
- injuries to joints or ligaments, which were or are currently;
- inflammation of the sciatic nerve;
- acute sciatica.
Precautions:
- You should not start exercising if there are pains in the spine.
- It is not recommended to stretch the ligaments, overcoming the pain, otherwise it is possible to provoke micro fiber breaks.
- Do not start exercising immediately after waking up. Ligaments become more elastic in the afternoon.
- You must always start with a longitudinal twine, smoothly moving to a transverse one.
It is more difficult to get the result for those who are engaged in strength training... When pumping with dumbbells, the muscles become clogged, restraining the sprain. It is not recommended to combine this type of stretching and bodybuilding on the same day.
Stretching methods for girls from 14 to 25 years old
At this age, you can get results in a week or less if you regularly do just a few exercises. The next complex is recommended to be repeated 3 times a day for 5-10 minutes. You need to start with a warm-up. It could be walking in place, easy running, bends to the sides and forward, as well as jumping in place. After a little warm-up, you can start the main exercises.
From a standing position, one leg should be extended forward, bending it at the knee. The second limb is laid back and rests with the toe on the floor. The front leg should be bent at a 90-degree angle. The knee does not extend beyond the lower leg. Hands up or at the waist. In this position, you need to keep as long as possible. For beginners, 30-60 seconds is enough. Then repeat the same, but on the other leg. This exercise allows you to stretch for a longitudinal twine.
Warrior Pose is a Great Tendon Stretch Exercise
There is a prejudice that allegedly if the twine exercises are performed incorrectly, you can lose your virginity. It has no medical basis: stretch your health!
The following pose will help prepare the tendons for the cross section. To do this, you need to kneel down and rest your palms on the floor. The legs are bent. Then you need to spread the knees to the sides as much as possible, feeling the tension. You should rest on outstretched arms or elbows. It is not recommended to round the back. Stay in this position for a minute. Beginners can use soft pillows under their knees to avoid pain.
Frog twine stretching should be done with care
The next exercise will also help you stretch for the side split. It is necessary to squat with your knees wide apart. The elbows should rest on them, palms are joined together. The buttocks look down, the pelvis gradually opens. You should be in this position for 30-60 seconds.
Pose for opening the pelvis allows you to prepare for the transverse split
This exercise is effective for stretching the hamstrings. You need to sit up straight, stretch your legs forward. Pull up your socks. Bend over, trying to touch your stomach and sternum to your knees. Hold for 30 seconds. Take a short break and repeat.
Leaning toward extended legs helps stretch the hamstrings
Video for beginners from Iya Zorina
How to stretch for twine after 30
At the age of 30, the ligaments are less elastic than those of younger girls, so you need to be patient. To warm up the muscles, it is advisable to jump rope for a minute or run on the spot. Then you can go to the main complex. The first exercise is to dynamically stretch the ligaments. You need to lie on your side, resting your palm on the floor. The upper leg should be lifted up and towards yourself as much as possible. You cannot bend your knees. Do such swings 15–20 times with each leg.
Swing your legs on your side should be done smoothly, without sudden movements
The second exercise is performed from the same position. You need to raise your leg as high as possible and take it by the palm of your toe. If stretching does not allow, then a belt should be used, gradually pulling the limb to the ear. It is recommended to stay at the most accessible point for one minute. Then repeat the same thing, but only turning over onto your back.
Leg stretch with belt is effective and safe
The following exercise will maximize your femoral stretch. To do this, you need to sit down with your knees bent and your feet connected. Hands need to gently press on the hips. In this case, you should try to lower your knees as close to the floor as possible. You should be in this position for at least a minute.
Butterfly pose helps to maximize the pelvis
This short set should be repeated 3-4 times a day. In order to sit on the twine as soon as possible, you should not take breaks even for a day, otherwise the result obtained will return to the original one.
Useful exercises for proper preparation: video
Effective stretching after 40
After 40 years, it is even more difficult to quickly sit on the twine. However, with regular training, nothing is impossible. Highly effective exercise with legs wide apart. In this case, you need to bend over and rest your hands on the floor. The feet should not be torn off. You need to be in this position for about a minute. This will help warm up the ligaments.
Bend with legs wide apart and with support on hands
Next, you should sit down and again spread your legs as wide as possible. It is necessary to alternately bend over to one or the other limb, stretching the back and arms. This exercise is effective for both lateral and longitudinal splits. A total of 15 times in each direction. At the end of the exercise, you should bend in the middle, pulling your arms forward on the floor.
Seated Leg Stretch with Bent Over and Straight Knees
Finally, the third exercise should also be done while sitting. Bend one leg at the knee, and extend the other forward. Try to bend as low as possible to the limb. The knee of the outstretched leg cannot be bent. At the maximum point, be at 20 counts, then change legs.
Seated stretch with one leg bent
Performing any of the listed actions, you cannot round your back. This is very important rule... If you experience pain in the knee joints, you can additionally use a small pillow.
Exercises for stretching legs - video
So, you want to do a longitudinal split on your own and you need all the information on how to do it at home? Today we will analyze this issue in as much detail as possible with real examples and photos before and after.
By the way, I will immediately voice it, on all the photos on my website, including this article, only me or my students, no left pictures from the Internet!
What is stretching on the longitudinal twine?
The muscles on the longitudinal and transverse splits stretch differently. And in order to know how to sit on a longitudinal twine, this must be taken into account.
I often see a picture of how a person first does a frog, a butterfly and other similar exercises on hip joints, and then stretches for a longitudinal twine. And this, I will tell you a secret, has nothing to do with each other. That is, a person pulls everything that is needed for the transverse, and then tries to disperse to the longitudinal, not really preparing for it. Naturally, such stretching is not effective.
At home, you choose the exercises yourself, so you need to understand which ones for which twine.
Here's a life hack from me on how to quickly determine which split each exercise is for.
Imagine a proper gymnastic longitudinal split. Anything that looks at the floor should be stretched. We look closely, this is the entire back and front of the thigh, calf muscles, gluteal muscles... That is, the exercises where these zones stretch are done in front of the longitudinal split.
Now we look at the transverse twine. Here the clue is different, all the muscles that look at us should be stretched, namely, the lateral inner surface of the thigh and knee. And also, you need to expand the hip joints.
Yes, yes, not only girls, but also guys!
So, as you can see, into different splits, this different types exercise.
What does a correct longitudinal twine look like?
I filmed myself from different angles to show what a proper gymnastic twine looks like. By the way, this is also a frequent question, and not just how to sit on a longitudinal twine. Notice that the knee of the back leg is pointing to the floor and the heel is pointing up. At the same time, the hip of the hind leg is completely pressed to the floor, there is no gap. In a choreographic stretch, the hind leg is extended and the knee looks to the side, not to the floor, but there is no gap under the thigh either!
My hind leg does not go into a diagonal and lies in line with the front. This is what a longitudinal twine looks like. Most new twines tend to have two problems. Either the knee of the front leg does not straighten to the end, or the thigh of the back leg does not want to go down at close range, the thigh is deployed, the body, too, and the knee does not want to "look" at the floor. These are very common problems and almost 99% have them.
Analyzing the question of how to sit on a longitudinal twine, it is imperative to take these points into account. For my students, I specially developed mini-complexes with exercises for these zones in order to tighten them. I consider some of them in a separate article.