How to stretch to bend deeply in a week. What real people say - is it really possible to do the splits quickly? Deep lunges forward

Effective exercises for beginners who want to learn how to do the splits quickly within one week.

The split is a pose that looks quite impressive, but besides this, such an exercise brings a lot of positive effects. Thanks to it, the legs acquire a beautiful shape, the abs become prominent. Twine has a healing effect on the genitourinary organs, improves posture, and normalizes intestinal functioning. There is an easier version of this exercise; it helps prepare for childbirth, so it is recommended to perform it for pregnant women and those who plan to have offspring in the near future.

Types of twine

There are several types of twine.

• Performed using hands.
• In a transverse position.
• In a longitudinal position.
• In a vertical position.
• Sagging pose.
• Twine in longitudinal position

How to do the longitudinal splits at home

This is the simplest variation of this pose. While in this position, the muscles that are used when a person walks work. This option is the easiest to do. It won’t take much time to be able to take this position; you can learn at home.

To achieve this pose, you need to do the following exercises, they are quite simple.

Pose of a person running

Starting position – straight stand, legs at shoulder level, take a few breaths and exhales, move your shoulders back, relax.

Lunge with your right leg, bend it and position it so that you can lean on your foot as much as possible. The lower part of the limb should be perpendicular to the surface of the floor. Place your hands on opposite sides of your feet and lean on them, your head remains straight, your gaze is directed into the distance. Stay in this position for about a minute, rock, then push with your arms and tighten your inner thighs.

This position naturally continues the previous pose. Keep your torso straight and arch your spine. With your palms clasped, stretch up and move your shoulders back.

This exercise has a strengthening effect on the thigh muscles and has a positive effect on the back. Breathing remains even, gaze is directed into the distance, facial muscles are relaxed.

We bend while in a lunge

This exercise perfectly tones the muscles of the so-called “front” leg, making them elastic. Remember that all movements must be done for all parts of the case. Engage the left and right sides of your torso.

Lower the limb that is behind you down and kneel. The second limb is located perpendicular to the floor surface. Clench your fists and rest on your lower back (you can use your palms), make a maximum bend, throwing your head back. Do not lower your head at the same time.

The starting position is the right or left leg bent, with which you need to lunge, the second limb remains behind. Place your palms on both sides of the leg that is in the lunge, while your elbows are apart. Stretch your chest towards the floor, it should move parallel to the floor.

Chest to floor

This exercise continues the previous one. Try to reach your chest and lower part of your face to the floor surface.

Twine in longitudinal position
Place the knee of the leg that is behind you in close proximity to the floor surface, this way you will stretch the muscle tissue and warm it up. The final pose is a split in a longitudinal position or the maximum position possible for you.

Gradually, with practice, you will be able to do a full split. At the same time, the muscles will become more elastic, the body will become stronger, and the proportions will become beautiful.

Split in a transverse position, how to learn?

This pose is much more difficult to achieve. This pose is very useful. It strengthens the muscles in the pelvic area, has a healing effect on the genitourinary organs, makes the muscles more flexible, and improves the shape of the legs. This pose helps with diseases of the spine and promotes the formation of correct posture.

There are a number of simple exercises that will help prepare your limbs for doing the splits pose in a transverse position. Even if you don’t manage to take the desired position right away, these exercises are very useful, they will make your body beautiful.

Bend in a standing position in a wide position

The back bend is very easy to perform. Place your feet wide, wider than shoulder level, and place your hands on your back. Make the maximum bend.

If you want to strengthen your abs at the same time, first remove your palms from your back and place them on your stomach. But do not forget to be careful - do not immediately get carried away with excessive loads if the body is not properly prepared.

Stand up straight, breathe regularly, take a few deep breaths. Bend forward, with your back aligned with the floor surface.

With your palms clasped, extend your arms and hold them in front of you. Don't tilt your head, keep your eyes focused on the distance. Place your legs as wide as possible, so that the muscles are tense, this will help them warm up.

Deep bend with support on hands

Try to bend as far as possible while leaning on your hands. Position your legs so that your shoulders and elbows can fit at this distance. Bend over and place your hands on the floor. The shoulder girdle moves down and the pelvis goes up. Relax your neck and back. Don't bend your knees.

Do a squat and stay in this position for as long as you can (at least half a minute). At the same time, keep your knees apart, hips too, keep your back straight, look forward.

Lunges

Many people did this exercise in physical education classes. Side lunges. Place your limbs as wide as possible and, alternating them, lunge. At the same time, bend one leg and extend the other.

This is a simple exercise that serves as a warm-up. Try to reach your shins, and, holding them, bend as close to the floor surface as possible. You need to do at least eight repetitions.

The lower limbs need to be placed as wide as possible; this pose is very close to the split itself. Bend forward with your lower back level with the floor surface, supported by your elbows. Inhaling, tense the muscles on your legs as much as possible, exhaling, relax the muscles.

These are the final steps before the pose we are aiming for - the splits. Use your arms as support and do push-ups. They help strengthen all parts of the body.

Leg-split

Without raising your torso, try to lower yourself to the floor. If it works, try to straighten your pelvis as much as possible, place your toes on your heels, with your toes pointing up, and keep your back straight.

Don't forget that all exercises that serve as preparation have the same benefits as the splits. They normalize blood circulation in the back, help digestive activity and the functioning of the organs of the reproductive and urinary systems. Such training improves physical condition and external appearance.

Splits in a sagging position (the angle between one leg and the other exceeds 180 degrees) and supported by hands are poses from professional gymnastics. They can only be done after you have mastered simpler twine options.

In this video you can take a closer look at how to perform this exercise.
Bye everyone, read other articles on my blog, for example

Many girls want to learn how to do the splits. It personifies femininity and shows all the plasticity and grace of the body, and is also very beneficial for health in general and strengthening muscles in particular. A beginner can learn to perform splits exercises from scratch only if he follows certain rules and techniques that are repeated daily.

In addition to a beautiful and flexible body, the ability to do the splits brings enormous health benefits.

It is expressed in the following factors:

If there are any doubts or there are various diseases of the spine, knee joints or pelvic organs, it is better to consult a doctor before starting training. This is necessary in order not to worsen your condition.

Types of twines

When doing the splits, a person’s legs should be placed in opposite directions from each other, thereby forming an angle of 180 degrees.

There are several basic techniques for performing the exercise, so there are such types of splits as:

If you constantly train correctly and fully follow the stretching technique, then everyone will be able to do the splits within a month after starting classes.

How long does it take to do the splits?

In order to succeed in this matter, you need to make an effort. Training can be carried out at home, the main thing is to follow a certain technology and perseverance. This is real even for people who have crossed the 40-year mark. With constant training, a positive result will occur approximately 2 months after the start of training.

If a person is about 30, then he will be able to do the splits after a month of intense training.

Rules for doing the splits

Split exercises from scratch will give quick results in a short period of time only if you follow a few simple rules and recommendations.

These include:

• you should train every day;
• you need to spend about 40-50 minutes on each lesson;
• all movements are performed smoothly and without sudden jerks;
• when stretching, you need to relax your muscles, not tense them;
• the back should be in a straight position all the time, since if you start to hunch it, the muscles may lose their elasticity;
• each exercise is performed for at least 1 minute.

A workout should always begin with a warm-up. This warms up the muscles and prevents injury. It is very important to control your breathing during each movement.

Rules for warming up muscles before splits exercises

Beginners need to start doing splits exercises from scratch with proper warm-up. All movements are performed slowly and smoothly. Thanks to this, you can feel your pain threshold and also reduce the risk of injury. Jerky stretching can only be performed by professional athletes under the supervision of a trainer.

Warm-up time should be from 10 to 20 minutes of the total training time. During this period, all muscle groups should be worked out to avoid injury. After completing the warm-up, you can move on to the main block of exercises.

How to sit down: back, stomach, shoulders

Before trying to do the splits, you need to control your body position. If you constantly hunch over, hunch your shoulders and slouch, this can cause the development of various complications. Therefore, it is necessary to control your posture during training.

You need to keep your back straight, while your head is raised and your shoulders are straightened. When bending, the stomach stretches towards the thigh, forming a beautiful line of deflection in the lower back.

There is no need to try to stretch with force; if you perform the exercises correctly, progress will be noticeable with each workout.

How to sit: pelvis

Many beginners do not maintain the correct position of the pelvis, which leads to quite serious injuries. They are especially common when performing longitudinal splits.

The exercise is performed as follows:

• sit on the floor;
• stretch your legs in socks;
• pull your butt out from under you.

That is, from the outside, the pose looks like a girl sitting on an ottoman.

How to sit down: breathing

It is very important to follow the correct breathing technique when performing any exercise. It will help relax muscles and relieve pain that is more psychological than physical.

There are no complicated techniques here. Main take deep breaths through your nose while stretching. Exhale through the mouth and slowly. If the pain intensifies during the exercise, then you can use a psychological technique such as listening to your inhalations and exhalations.

How to sit: knees

If you do not pay due attention to your knees and place them incorrectly during an exercise, you can cause irreparable damage to the tendons, as well as ligaments and joints. That's why during execution they must be strictly pressed to the floor. If you can’t do this on your own, then you can ask for outside help from a friend or mother.

How to sit down: muscles

Exercises for beginners to do the splits from scratch should relax the muscles. Tension is becoming the leading cause of injury. That's why, it is necessary to keep the muscles soft, if they begin to tense up involuntarily, then you need to work hard on yourself and try to relax.

Exercises

Double swing to the sides

In order for the exercise to be as correct and high quality as possible, first of all, you should find a suitable support. It can be the back of a chair or even a closet. With one hand you need to lean on the selected support, and the other hand should be taken behind your back and placed on your lower back.

At this time, you need to tighten your whole body and be sure to pull in your stomach. One leg should act as a support and remain straight. The second should be moved slightly to the side and the toe pulled up. From the outside, the pose should look like a ballerina's stance.

The exercise begins with a slow leg swing. There you need to hold it for a while, and then move your foot to the side. She describes an incomplete circle in the air without touching the floor. Repeat 15 swings with each leg.

Swing back from a standing position

Your hands should rest against a wall or other solid support, such as the back of a chair. If there is nothing suitable, then you can simply fix them and hold them at chest level.

When performing with a support, you should step back from it at a distance of 15-20 cm. The legs are placed together. The exercise begins with one leg moving back 45-60 degrees. The body should maintain a level position and not bend at the lower back. The movement should be repeated 15 times on each leg.

Swing backwards, arching your lower back

The body tilts forward until an angle of 90 degrees is achieved. In this case, there should be a chair in front of you, the back of which must be grabbed with straight arms.
Simultaneously with the deflection, it is necessary to swing one of the legs back. 15 swings with each leg.

Split step

Before starting the exercise, you need to stand on your toes, stretch your body and keep your head straight so that your eyes look straight ahead.
In order to maintain balance, it is best to place your arms to the sides. The exercise involves taking a small step forward and then jerking forward. The same is done with the second leg. You need to repeat 10 times for each leg.

Butterfly exercise

To perform it correctly, you need to sit on the floor, with your feet together and your legs bent at the knees.
Next, using your own body effort, you need to try to lower your knees to the floor. At the same time, slide your hands along the floor and strive forward, your stomach down, and your lower back form a deflection.

Leg stretch from a supine position

It is suitable for both amateurs and professionals, as its action is aimed at stretching the back of the thigh. First of all, you should take the starting position. To do this, lie on your back and lift one leg up so that it forms a right angle with your body. It should be smooth, like a string.

In this case, you need to grab your foot with a towel or any tape and begin to pull it towards you. Fix at the maximum point for half a minute, then take a break and again begin to pull your leg towards you, holding it for a minute. After this, change legs.

Leg stretch from a side lying position

It is performed in the same way as on the back, only turning over on its side. This helps to work the muscles that are located on the inside of the thigh.

Tilt to feet

This is done as follows:

Do 3 sets for each leg.

Fold to the feet

It is considered one of the most effective for beginners.

The execution goes like this:

That is, you need to lie on straight legs extended forward, tensing all your muscles. Hold for 15 seconds. Perform 3 approaches.

Pyramid exercise

First you need to stand up straight, put your feet together, press your hands tightly to your body. After this, one leg is moved 90-120 cm from the second. In addition, it is necessary to control the position of the feet. Firstly, they must stand strictly in one line. Secondly, one of them should be slightly turned outward, so that the heel of the foot, which is pointed forward, looks at the second heel.

Your feet should be placed a short distance apart to help maintain balance. Once your legs are in the correct position, you need to start lowering. That is, the arms go along the leg, and the chest is pressed against the thigh. This will help you stretch as much as possible.

Lizard exercise

Place one leg forward and make a deep lunge, with the limb bent at the knee. As a result, you need to align yourself with your ankle and point your other leg back. Hands are extended forward.
While in this position, you need to try to reach down. The support in this case is the forearms. The chest tends to the floor, and the head and heel of the leg tend back.

Pigeon exercise

From a sitting position, you need to extend one knee to the right. The support is on the second leg. After this, you need to turn your knee so that it is directed to the wrist of your right hand, and your ankle, on the contrary, is directed to your left. In this case, the shin should be parallel to the floor.

Then the thigh, together with the body, moves down. This helps to stretch the left leg, which is set back. Do the same for the right limb.

Twine trainer

To do the splits faster, in addition to special exercises and techniques, you can use a simulator. Before you begin the exercise, you need to securely fasten your legs. Girths are provided for this purpose. After the limbs are stretched, you need to sit in this position for a couple of minutes.

Reasons for failure when doing the splits

There are several common reasons for failures made by a beginner in an effort to quickly achieve results.

These include:

1. Severe pain and discomfort.
2. Damage to ligaments and joints.
3. Skipping workouts.
4. The emphasis is not on the right muscle groups.

You won't be able to do the splits quickly. A positive result with daily training can be expected only a month after the start of training.

Before starting intensive training, you should listen to the recommendations of professional athletes or dancers for whom the splits are an integral part of their work.

The most important tips:

• high-quality and proper warming up of muscles;
• Stretching should be done with slow and smooth movements;
• take the correct position of the abdomen, back and pelvis while performing various exercises;
• observe breathing technique;
• do not strain your muscles;
• control the position of your knees.

If you follow these simple rules and recommendations, you can achieve your goal within a short period of time. In this case, the risk of injury and pain will be minimal. It is very important to perform splits exercises for beginners from scratch every day in order to quickly achieve the desired result.

Video of exercises for doing the splits from scratch

The best splits exercises: top 7 exercises:

How to do the splits from scratch, devoting a quarter of an hour a day:

For various reasons, many would like to show off their ability to do the splits. It is a basic element in dance, acrobatics and some schools of yoga. Twine is remarkable because it not only develops flexibility, but also has a beneficial effect on the muscles and organs of the pelvis.

You want to master the splits quickly; to the “uninitiated” it does not seem something difficult or unattainable. But it’s not so simple: even children in choreographic schools approach this through several months of painful exercises.

Therefore, if you want to achieve results quickly, in a week or two, you need to approach stretching wisely.

The advantages of mastering the splits and whether it can be done in a week

Any stretching primarily increases flexibility. Twine in this sense is quite universal. This position affects the muscles and ligaments of the pelvic region, and, if performed correctly, the lower back. Therefore, being able to do the splits is not so much beautiful as it is good for your health.

General flexibility increases the smoothness and coordination of movements; this is one of the ways to combat stiffness and angularity. The twine itself has a positive effect on the muscles and ligaments of the legs and pelvis, so it is often recommended to combat varicose veins and problematic menstruation.

How long it will take you to master the splits depends on several factors:

• age. It is easier to stretch up to 18, the older we get, the more effort we need to make to stretch the muscles “from scratch”;
• general flexibility. Teachers say about children in sports and choreography schools “they stretch” or “they don’t stretch.” The natural flexibility of muscles is determined genetically;
• general level of fitness. If you have never been seriously involved in sports, ballet or other activities that require stretching, doing the splits will be difficult.

But nothing is impossible about this. You can only do the splits in a week if you have done serious stretching in the past or have extreme natural flexibility. For everyone else, it’s better not to set such deadlines for yourself; for some, it’s really possible to do the splits in two or three weeks, for others – in several months. It all depends on a combination of these factors.

The split involves a very good stretching of the muscles of the front and back surfaces of the thigh, the inguinal ligaments (transverse split) and the knee ligaments (longitudinal split) in a complex, so you need to start with something a little simpler. There are several classic exercises that will prepare you for the splits:

• swing your legs to maximum height. When performing them, the legs and back should not be bent, the pace should be medium or fast;
• constantly try to do the splits, go as low as you can (woolen socks and a slightly slippery floor help a lot with this exercise). Using springy movements, try to go lower and lower until you feel discomfort;
• A universal tool for choreographic schools is the barre; it helps a lot with stretching. At home, the machine can be replaced with any surface that is at the level of your waist. Place your foot on it, both legs straight. Do 20-30 bends to the raised leg, change legs, repeat;
• Even with zero level of training, it is simple and effective to do lunges. Place one leg in front of you, bend it at the knee and transfer your weight to it, the second remains unbent. Using springy movements, try to go as low as possible;
• also a simple exercise - “butterfly”. Sit on the floor, legs apart, feet together. Use your hands to press on your knees, lowering them to the ground. The result of the training should be knees lying on the ground without any tension;
• sit on the floor with your legs spread wide (slightly less than the maximum width), lean down with your body, trying to reach the floor, arching your back;
• sit on the longitudinal split as low as possible, from this position turn around, changing the left split to the right (or vice versa), repeat several times;
• stay for a minute in the lowest position on the splits, the time should be gradually increased;
• get down on your knees, then place one leg in front of you, straightening it, the second remains in a bent position, supporting your weight. Then make several bends towards your leg, trying to reach it not with your chest, but with your stomach;
• if you have a volunteer assistant, you can resort to his help. Lie on the floor, one leg is on the floor, the other is as close as possible to the position of the cross split. The helper should press down on the front leg, trying to pin it to the ground.

How to stretch correctly

• Before training, you need to warm up. This could be running, jumping rope or something else, the main thing is to prepare the muscles and ligaments for the load;
• A hot bath for 10-15 minutes before training is also suitable as a warm-up. But an active warm-up is much more useful; by doing exercises, you give your muscles a load that strengthens them, and not just warms them up;
• at the moment when the muscles begin to stretch, pain occurs, so each exercise must be performed until the pain is mild, tolerable;
• but you should not stretch through severe pain, the pain sensation should be at a level between real pain and severe discomfort; if a sharp, severe pain occurs, stop the exercise;
• Relaxed muscles are stretched, so start the exercise in a comfortable position, stretching, do not strain, but try to relax even more. You will quickly find the right sensation that occurs when relaxed muscles are stretched;
• breathing should be even and calm, all exercises should be performed at an average or slow pace, without jerks or sudden movements;
• It is optimal to train once every two days so that the muscles have the opportunity to recover;
• each workout should last at least half an hour;
• the number of repetitions of each exercise is 20-30 (more is possible) in 3-4 approaches;
• longitudinal twine is much easier to master than transverse twine, so it’s better to start with it;
• split is a position in which all surfaces of the legs are on the ground, no tension is felt in the muscles and ligaments. This is your goal, the stage at which you can say that you have mastered the splits.

It is worth remembering one unpleasant moment. A tear or rupture of the groin ligaments that occurs when stretching incorrectly and too sharply is one of the most unpleasant injuries imaginable.

A ligament rupture may require surgery and will take more than two months to heal, during which time the patient is virtually unable to walk and constantly experiences severe pain. Therefore, when you set yourself the goal of doing the splits, observe a sense of proportion and safety rules.

It is impossible to do the splits in a week if you are starting from scratch, it is better to come to terms with this in advance. In such a short period of time, you can, if you wish, regain your stretching if in childhood you freely did the splits. But there is no age or level of training at which it is impossible to do the splits. Be patient and commit to regular practice. The reward will be smoother, more relaxed movements, the disappearance of many problems with the legs and pelvic organs, and the opportunity to show off to your friends.