To do the splits, you need to do stretching exercises for at least a month. The key to success is regularity and taking care of the correct stretching technique. Check what exercises will help you do the splits and how to do them to be effective.
Szpagat , although it is one of the simpler acrobatic figures, requires intensive preparation. There are several factors influencing how long it will take. The most important thing is the degree of stretching - people who do not do sports regularly need a higher dose of training. Genetic predisposition is equally important - some tendons have little stretch and require longer preparation. The last issue is age, because the older we are, the less flexible and supple the body is.
Depending on the factors mentioned, it may take from several weeks to several months to complete the splits. However, it is worth being patient, because the more we exercise, the sooner we will see the results.
Twine - how to stretch properly?
In training to prepare the splits, not only regularity matters. The right stretching technique is also important. Although it seems that such exercises should not be difficult, many people make mistakes when doing them.
Read more:
- Stretching exercises, or stretching
- Static or dynamic stretching?
Rules for stretching to the twine
- Warm up for at least 10 minutes before exercising - prepare your tissues for extreme lengthening, otherwise you could get injured.
- Do nothing by force - if you stretch yourself painfully, you will strain your muscles too much and you will develop painful soreness.
- Don't tense your muscles - relax.
- Exercise so that you feel "muscle pull", not pain.
- Don't mess with your fingers! They should always be shrunken.
- Make sure your knees are straightened each time you exercise.
- As you deepen the stretch, do not make the jerking (throbbing) movements - instead, very slowly, gradually lengthen the muscle as you breathe. Once you've reached your maximum stretch,hold this position for at least a dozen or so seconds.
- Start with a slight stretching, and only then, systematically increase the load.
- Always perform the exercises symmetrically, with both legs. Twine can only be successful when the muscles are in balance, i.e. no muscle group is more developed than the other.
- Do not perform static stretching before intense fitness training - this can weaken the "feeling" of the joint and reduce muscle tone. You can do dynamic streching instead.
How to make splits? Watch the video with the splitting exercises
Watch the video to see the splits stretching workout. The exercises are presented by a young gymnast, Marysia Naumiuk from the Legion Artistic Gymnastics Club in Warsaw.
Twine stretching exercises
The following exercises will help you stretch the muscles involved in splitting - mainly the back and front of the thighs, as well as hamstrings. The whole set should be repeated as often as possible, and if you want quick results, even every day or every other day. Remember to warm up before each workout.
An example of a warm-up (approx. 10-15 minutes):
- Jog in place,
- Jog with knees raised to chest height,
- Trot with heels touching buttocks,
- Knee circulation,
- Jumping hips (remember about the stationary torso),
- Rompers,
- Additive step with simultaneous arm circulation (first left - right one at a time, then together),
- March with arm circulation at the elbows,
- March with head shaking forward and backward and side to side,
- Circulation of the hips straddling,
- Warming up ankles and wrists.
1. Split Exercises: Lunges Forward
Put your right leg forward and bend the knee at a right angle (make sure that the knee does not protrude in front of the toes), stretch your left leg back and straighten it as far as possible (the heel does not have to touch the ground). Hold this position for 30-40 seconds, then change the leg.
- Lunges and lunges - how to do them and what are their effects?
- Zakroki - description of the exercise and the most common mistakes
2. Twine exercises: stretching while kneeling
Kneel on one leg, extend the other leg forward and bend your knee at a 90-degree angle (do not put your knee in front of the foot). Move the leg you are kneeling on and start pressing your pelvis against the ground. Hold for 30-40 seconds and switch sides.
3. Twine exercises: pulling the foot up to thebuttock
Keep the starting position from the previous exercise. Start slowly pulling the foot of the leg you are kneeling on with the help of your hands to the buttock - this way you will stretch the muscles of the front part of your thighs very intensively. You may find it difficult to exercise at first, so all you need to do is bend the back leg without dragging it against your buttock. Remember to keep your back straight, do not bend your hips or sway to the side. Hold for about 30 seconds and change the leg.
4. Twine exercises: stretching at the table
Stand facing a stable piece of furniture (e.g. a table - it should reach approximately the height of your hips) and place your right foot against it so that the angle between your thigh and left leg is 90 degrees. Exhale, bend to the right leg (hold for 30 seconds), then lift your torso and bend a second, this time to the leg you are standing on (also for 30 seconds). As with any other exercise, be sure to stretch both legs symmetrically.
5. Twine exercises: stretching at the table of the back muscles of the legs
The exercise is similar to the previous one, except that we put our foot against the table not with the front, but with the back. To do this, stand with your back to the furniture and rest the back of your right foot on the table. Don't bend your spine - keep your back straight. Bend to the leg you are standing on while exhaling. Endure as much as you can (30 to 60 seconds) and return to the starting position. Repeat for the left leg.
6. Twine exercises: fence post
Sit on the floor. Bend your right leg at a right angle so that the foot is behind you. Move your left leg straight to the side (the angle between your thighs should be at least 90 degrees). Keeping your back straight, lean your torso towards your left leg, put your hand around your foot and hold this position for about half a minute. Then unscrew to the bent leg, bend over, grab your knee and hold for another 30 seconds. Repeat the exercise on the other side.
7. Twine Exercises: Warrior Pose
This is a yoga asana. Do the hurdle sit again, only this time pull the bent leg as close to the buttock as possible. Then slowly begin to lean back until you lie on your back. People who are well stretched can perform this exercise with both legs bent.
After completing the entire set of exercises, do not go straight to complete rest - it's best to do some calming exercises.
Read also: Artistic gymnastics - exercises, figures, effects of practicing
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