Is it possible to do the splits in one day?

2018-02-17 19:50

Is it possible to do the splits in one day?
Many doctors and trainers insist that a good stretch is the key to success, because flexible people do not have problems with the back and feet, they do not know what the salt deposits and low back pain.

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Many people wonder how to do the splits in one day and if this is possible.

Maybe it’s you and disappoint, but to achieve such results without a serious injury is impossible.

Within days, the splits can take only children who have very mobile joints and ligaments. More adults to achieve success have to work and spend a lot of time.

How to learn the splits?
As we have said, to do the splits in 1 day will not work, as it is a traumatic and almost impossible, but with regular training, everyone has the opportunity to succeed in this business. To start is to understand who you should not even start training. Stretching is forbidden to people who suffer severe spine injuries, cracked bones, and suffer from high blood pressure.

Useful tips on how to do the splits in a short time:

• Classes should start with a warm up muscles. For this purpose you can use any basic exercises, such as running, swings, jumps etc. the Warm-up will prepare the muscles and reduce the risk of injury.
• During the execution of the complex of muscles should be relaxed. Any discomfort and especially pain are signals that you need to stop training.
• During the execution of the whole complex needs to be controlled, so that the back was smooth. As hunched in the ligaments and muscles become stiff.
• Understanding how to stretch to do the splits, it is necessary to tell about such an important nuance as breathing. It should be calm and smooth, without any delays.
• The first phase will be to train through the day and after the muscles get used to the load you need to deal with every day and at least an hour.

Consider the most effective exercises, from which you can make complex for home use.

Exercise # 1. You should start with lunges. Take a step forward and sit down on the leg so that the knee is turned out 90 degrees. Leg, left rear, put on the knee. Slowly move the pelvis forward, where you need some time to linger and then return to starting position. The duration of the exercise – at least 1.5 min. do the same on the other leg.

Exercise # 2. If you are interested in how quickly the splits, then you should definitely make this exercise in your workout. To stretch muscles one leg bent at the knee, down so that she was between his hands. The other straight leg should be back. Slowly bend forward and lower the head. The exercise duration is 2.5 min. and Repeat on the other leg.

Exercise # 3. With the previous source poses move the pelvis back as long as the front leg will be straight. The second leg should be bent at the knee. Hands rest against the thigh and slowly lean forward and down. At the extreme point will hold for a while. Exercise will help to stretch the hamstring. Lead time – a minimum of 1 min.

Exercise # 4. Take a seat on the floor on his back. One leg bend at the knee and raise the other straight up. Grasp the foot with your hands and draw her to him to the extreme point. Do not make sudden movements. Run time – 1 minutes, switch legs and repeat all over again.

Do 10-15 repetitions of each exercise.