You will need
- - gym;
- - Mat;
- - Swedish wall;
Warm up the muscles before stretching. It is not recommended to do special exercises if you have not kneaded the body. You can very easily get injured or strained tendons. The ideal option is a little jog for 10 minutes. If you can not jog, roll Hoop or jump rope the same time.
Follow the slopes to the feet. Make them from two positions: standing and sitting. First, stand with your feet shoulder width apart. Try to touch your fingers to the floor. Try to get to three imaginary points: far from the legs, under the legs and behind them. Avoid painful sensations.
Then sit on the floor and try to do this exercise, only touching the toes of both legs and the middle. In the end try to pull up until chest touches the floor. Your task – to hold in this position for 10-15 seconds. Gradually increase this time. And you will soon be surprised how the increased stretching of the muscles.
Do an imitation of the splits. Put one foot forward as far as possible, bending your knee. Second – take as before. Do moderate jiggle up and down. Again, ensure that the muscle pain was not strong. Make the switch and repeat the exercise. Gradually to ensure that the thrusts became deeper. Over time, you will be able to sit on polyspast and the splits.
Use the Swedish wall or a rack. Put one foot on the beam in front of the body. Do dynamic tilts down and to the wall 20 times in each direction. Then switch legs. This is a very effective exercise will help to get a good stretchingif performed constantly.
Stretch the muscles together with a partner. This will be the most productive option, because the self is not always possible to do our best. For example, ask in the sitting position a little to push you in the back when you make the slopes to the feet. In addition, you can put your feet on the shoulders of the partner and to perform the tilting in different directions, like from the wall.
All stretching should be dynamic and be performed no less than 20-25 times. And only at the end is static, focusing on more than 10 seconds. However, batch load by feel.