Advice 1: How to learn to do the splits at home

In order to do the splits at home you will need only a floor and a series of simple exercises that are easy to learn, regardless of age. Older people can do the splits over two months, more young people can master this technique much earlier.
Instruction
1
First you need to warm up your muscles - or you can earn stretching of the muscles. To warm up the muscles can even a warm bath, but better to stretch your leg muscles. After warming up, you can begin the exercises.
2
The first and main exercise to help you do the splits is leg swings. It is done just. Stand on one leg so that it fell the whole weight of the body. The second leg raise to the maximum height which you can. It's okay if the leg is above the waist does not rise, over time this will change. Then switch legs and do the swings with straight legs and straight back.
3
Now let's do the second exercise in order to do the splits at home. Place foot on table or any other surface that is flush with the belt, and make slopes to the floor. Then switch legs. If you just exercise does not work and it will hurt – don't worry, will do next time, the most important thing is regular employment.
4
Next, you will proceed to the third exercise that will help you to do the splits at home. In fact, try to do the splits as far as possible to the occurrence of pain. Try to sit down and transverse and longitudinal splits.
5
Doing these exercises one need in a day for thirty minutes. After two weeks of training, you will have visible result that will help you to achieve the goal – to do the splits at home!

Advice 2: How to do the splits at home

The splits everyone can. Regardless of gender and age. Of course, the young do it will be easier than the elderly. But patience and dedication over several weeks or months will lead to the desired result.
Instruction
1
Remember, while stretching the ligaments will hurt. Pain is a sign that everything is going right. But the pain should not be as strong or abrupt – control efforts. A sharp pain may be a sign of muscle injury or ligament. After such an injury will have a long time to recover, and achieve the goal postponed for a long time. Practice regularly, 2-3 times a week for 30-60 minutes. Do all exercises smoothly and slowly, without surge and sudden movements.
How to do the splits at home
2
Before training carefully mash. For this is good Jogging. In the home run replace with jumping rope, squats, leg swings forward, backward and sideways. When performing swings your legs straight as possible to raise them not try. In addition, perform exercises to warm up the knee joints, turns and inclinations of the case in hand.
3
Basic training start with attacks. To do this, set one leg forward, bend the knee. The second right and pull back. Keep your backs straight. Do Bouncing squats up and down, then change the leg. To complicate the exercise as far as you can pull the front leg and as far as possible ostavlyaite back.
4
For the second exercise widely spread your legs apart. Start to hop on one leg, bending it at the knee. Leave the other leg straight. Keeping the body straight, slowly roll down with one foot to the other. The pelvis should move in a straight line, not arc.
5
The next exercise is the butterfly. To perform sit on the floor, the feet connect together, knees spread to the sides. Do springy movements with his knees up and down, trying to lower them as low as possible. To improve the efficiency of help the knees. After the end of exercise, without changing his position, grasp the foot with your hands and start bending forward.
6
Go to the exercises on the transverse twine. The splits as low as possible, with a maximum force of squeeze feet as if trying to get up. Do this exercise in woolen socks on the parquet and linoleum. Within 10 seconds hold the maximum muscle tension, then relax them for 5 seconds.
7
In the sitting position at maximum twine, start gently wiggle it so that the legs slowly parted wider and wider. Also, from this position do the slopes of the body forward and sideways. Then, sitting on the maximum twine, put themselves under the stack of books and sit back on them. Try to relax the muscles, and then slowly remove the book from under him.
8
Starting exercise, perform at least 15 repetitions for each exercise. Every 2 weeks increase it by 5 reps until you reach 45 times. Try with each subsequent repetition exercises to stretch slightly larger than the previous one. But with the appearance of a sharp pain and loosen stress.

Advice 3: How to do the splits in one week

Twine is a measure of flexibility. It is used in gymnastics, dance, martial arts, cheerleading, etc. Twine one is easy, others difficult. But with proper goal setting to learn this exercise, it is possible in one week. However, under one condition, have methodically and seriously to work.
You will need
  • Light clothing from natural materials for training, Mat, perseverance and dedication
Instruction
1
Warm-up is necessary to warm up the muscles. This will suit jumping, running in place, waving the arms and legs or simply intense walking for 10-12 minutes. This is enough time to go to the exercises for stretching.
2
Sit on the floor (on a Mat) and extend your legs. Fingers try to reach the toes. The back should be straight. Reaching up to the toes, hold for 20-30 seconds and breathe out. Repeat this exercise 10-15 times. Watch your back, don't slouch.
3
Sit so that one leg was stretched out straight in front of you, and the second side at a right angle (90°) relative to the first. If a right angle is not obtained, try to achieve this will certainly help the foot with the hands over the body drag. Change the position of the feet: right in front, left to side, then the opposite – left front, right side. Remember the right angle. The back should be straight.
4
In the supine position raise your foot strictly at right angles to the body. Spread them apart and hold for 1 minute. Then connect, drop on the floor, rest 10 seconds. And up and spread legs, pausing in this position for 1 minute. Alternate with rest. Repeat the exercise in the first workout day 10 times in the following days, increase the load at its discretion.
5
Stand up, alternately lift the leg forward 90°. The back is straight. First, follow the foot for 15-20 times, then lift the leg, try to keep it in this position for 20-30 seconds. The number of these exercises can be arbitrary, but the more the better.
And now this same exercise, only the legs should be lifted, then swung to the side. First max, then delay leg on the weight.
6
This exercise is performed while standing. Make a sharp lunge the right leg forward at a right angle. Do rock, squat movement (in the groin, should be felt stretching) for 20-30 seconds. Then lunge forward with your left foot and repeat the movements. The exercise is performed 6-8 minutes.
7
In the standing position raise your right leg, bent at the knee, and press it to his chest. Take leg to the side, lock. Then by hand try to take the leg as far as possible to the side (you should feel a stretch the muscles). Change the leg and repeat the exercise.
8
Standing one leg cast on the back of a chair, table or windowsill (if you do exercise at home) and by bending the leg at the knee, move the whole body in the direction of the subject, which throw the foot. 10-15 times. Change the leg.
Note
During exercise do not try to stretch the muscles as much as possible, to red circles before my eyes.

Feel the measure, otherwise you can damage not only the muscles but also the joints, and then to return to execution of your dream - the splits you can only a few months later.
Is the advice useful?
To do these exercises must be regularly and diligently, differently the purpose – to do the splits in a week – will not be achieved.

All the exercises for stretching muscles should be done slowly and smoothly, avoiding sudden movements.
During exercise, all muscles of the body should be relaxed, in a state of stress, they will not be able to fully stretch out, and then half of the energy You spent will go to waste.

In the days after the exercise You will experience pain throughout the body, but that is no reason to throw up. Can after exercise to visit the bath is a great way to relieve muscle pain. And during exercises it is good to include rhythmic positive music.

If you don't go on about his weakness and will continue to do the entire set of exercises daily, the pain will disappear on the 3rd day, posture becomes straight, the gait is easy, and the 7-8th day you will easily sit on twine.

Advice 4: How to do the splits in one day

Advice 5: How to get fast on side splits

Side splits is the most difficult type of stretching. For many people it becomes an unattainable dream because of the peculiarities of physique or lack of perseverance. In some sports, the splits is a required element of the program in sports aerobics, rhythmic gymnastics, etc.
Instruction
1
Before the training flexibility you should have a good warm up your muscles. Turn in warm-up exercises on rotation at the hip and ankle joints, on bending and straightening the legs at the knees. Effective warm-up exercises on a treadmill and a stationary bike. Try to train in a warm room. Dress in stretchy pants and a trowel, fully cover the body. So you will avoid cooling of the muscles during stretches.
2
Train at least three times a week for 30 minutes. If you want to sit in side splits quickly – do at least five times a week. The first time after class stretching starts to hurt the muscles, it is better to train 1-2 day, until the pain. After the adaptation of the muscles to the load you can move on to daily activities.
3
Classes combine stretching with moderate strength training. During the violent exertion of the muscles contract and relax consistently, develops intermuscular coordination. Do forward lunges with dumbbells in hand, squat with light weight, the leg swings forward and sideways with the goods. Pump calf muscles, thighs and buttocks in the gym. Stretching more effective to do after weight training.
4
During the execution of the stretching exercises try to relax your muscles. Tense muscle you will not be able to stretch. Do a tension for 10-15 seconds on the exhale, the inhale – return to original position. Keep your backs straight. If there is a strong pain – loosen the tension of the ligaments. To reach it is necessary smoothly, without sharp jerks.
5
Include the three basic stretching exercises that will help you to sit on the side splits:
- Sit on the floor, the maximum legs spread to the sides. Put your hands up, straighten your back and make five smooth tilts forward with the return of the I. p. Then lower your arms down and reach them as far as you can for 10-20 seconds. Take a short break and repeat 3-5 times. Try to reach for the floor not only hands, but also chest, stomach. Ideally, you should lie flat on the trunk floor. Drag also to the right and left foot.
- I. p. – standing, feet wider than shoulders. Grasp your elbows with your hands and reach down with your forearms. When it reaches the floor, reduce the distance between the legs and repeat the exercise.
- I. p. – standing, feet wider than shoulders, palms resting on the floor, fingers facing forward, back straight, chin raised. Gradually raise the legs to the side, trying to reduce distance to the floor. Will feel unbearable pain – sit down, relax. Do 3-5 times. This exercise to perform better on slippery surfaces – linoleum, parquet.

Advice 6: How to put the splits of the child

About the use of twine for children says a lot. If the child learns to do the splits, the muscles will become flexible and strong. The twine also allows you to improve your posture, which is very important at a young age.
Instruction
1
The best age for learning a child's twine 5-7 years. It was during this period the muscles quite flexible and supple, so to train the child able to do the splits is not difficult. First we need to develop active flexibility. This is the magnitude of amplitude of movements, which is created by muscular effort. Engage daily with your baby stretching exercises that help to increase this flexibility.
2
Do the exercises consisting of leg swings. Put the child sideways to the chair, one hand may adhere to his back, another holds the belt. Let dynamically generates swing leg to the front 10 times, then backward, then to the side. Then you need to change the position and repeat the exercise with the other leg. When performing movements keep the sock from the child's well-stretched, knees not bent, the back remains smooth.
3
Then continue with static stretching. Show the child the exercise by bending forward. When you tilt you need to get palms the floor, to stay in this position for 10 seconds, then take its original position. Repeat this exercise 10 times.
4
The following exercise: with the right hand to clasp right leg (the leg bent at the knee) and hard to pull heel to gluteus muscles. Be done 5 times. Repeat with the other leg.
5
Another stretching exercise. Invite a child to put one foot on the chair to the height of the waist, and slowly bend over, pulling hands to the floor. In this case, you must be near to, if necessary, to support the baby. To execute 5 times with each leg.
6
After this warm-up you can go directly to the twine. Let the child gently placed on the longitudinal or transverse splits. You support him in this shoulder. Need to go down to a small pain. But the main thing is not to overdo it. Otherwise, when a sharp pain, the child doesn't want to deal with.
7
Such daily exercises will take 20-30 minutes. And after a couple of weeks your child will be able to do the splits without any effort.
Note
Just remember that this ability how to do the splits, you will need to maintain regular trainings in the future. Try to constantly improve them, so the child is not bored with monotonous perform boring exercises.

Advice 7: How to teach a child the splits

The ability to sit on twine develops a good elasticity of the muscles and healthy joint mobility. And this, in turn, improves coordination and reduces the risk of injury when falling. Children have softer ligaments and therefore the child learn to do the splits much easier than an adult. The most important thing to know how to do it properly.
Instruction
1
Training should be conducted competently. To do this, each day do with child exercises to stretch the muscles. Just remember: in any case you should not stretch cold muscles. First always do a warm-up for 3-5 minutes. Suited squats, walking, duck walk, leg swings, light jumping on toes and running in place.
2
Then do stretching exercises. Stretching for length of twine running from the counter on his knees. Let the child pull alternately one and then the other foot forward, trying as low as possible to bring the pelvis to the floor. You also need to keep the leg stretched forward, was necessarily rectified in the knee. Because if baby gets used to bend, re-train then it will be very difficult.
3
For the transverse stretching of the twine. Spread your legs out to the sides as far as possible, arms stretched forward – this is starting position. Explain to your child that he needs to carry the weight of the body first on hands, then on the twine. During such rotation, gradually bend arms, thus reducing the gap from the floor. For those who are already well warmed up and stretched out, there's another great exercise. It is called creep. Sitting on the floor, it is necessary to push the legs out to the sides, then resting on her arms and without moving the legs, as if to crawl in the prone position on your stomach. Over time, the exercise is complicated by the fact that crawl need to be, almost without lifting your pelvis off the floor.
4
To maximum from to stretch not all the time. After stretching the alternate implementation of the right longitudinal-transverse and left splits. The following exercise "butterfly" (or "frog"). Let your child sit, put the feet and pull them as close to your groin, trying to get knees to the floor. Next you need to begin to move the knees up and down as if waving in wings.
5
The next stretch is the wall. The child becomes to her back, a hand grabs the bar above him. Slowly lift one leg the baby up. The knee of the second leg on which it stands, gently lock your knees, in order not to give the kid's foot the ability to bend. The child's leg raise smoothly up and down until a slight feeling of pain, to muscle stretching. Then in the next lesson, already stretching a little bit better and stronger.
Note
There are exceptional cases where the child has previously had any problems with hip joints, such as dysplasia. In this case, you must be very careful with the split. Proper stretching can only improve the condition wrong can cause injury. So better conduct classes with the child under the guidance of an experienced coach.
Is the advice useful?
Remember that first workout, and then stretching. Watch that the child should not have to suffer from severe pain, it is desirable that the sensation was pleasant, only slightly came to light the verge of pain.

Advice 8: How to stretch the child the splits

If the child is engaged in gymnastics, dancing or martial arts, it is very important to be able to sit on twine. The sooner you start to work, the easier and faster will stretch his muscles. Do not try to put the child into the splits after a few sessions is a long process and requires regular exercise.
You will need
  • A gym Mat.
Instruction
1
To practice, pick up the child a comfortable stretchy clothes that will not constrain its movement. Shoes should not slip.
2
Always warm up the muscles of the child before you stretch for the splits. Warm-up ask him to jump, poprisedat or a quick walk for five to ten minutes.
3
Put the baby on the floor, ask him to stretch his legs and touch his toes. Keep stretching it will take about twenty to thirty seconds. When you run the job, the back should be straight.
4
Repeat the previous exercise, but with bent just a little at first right and then left foot. Do not hurry the child, let them feel every muscle.
5
For the next task the child needs to lie on the floor (preferably on a gym Mat) and lift your feet along the wall. Ask him to push and move the legs a few times. The slower running exercise, it is more effective.
6
For other exercises the child needs to stand up and throw your right foot on any steady object (the arm of the sofa, a low table) at an angle of ninety degrees. When it runs, it should slowly stretch the first finger of the right leg, then down to the fingers of the left. After five to seven repetitions you need to change leg and perform the exercise for the left foot.
7
The next job is performed standing: the child spreads her legs as wide as possible and very slow squats with a straight back ten or fifteen times. She bends alternately to the fingers then the right, then the left foot. If necessary, hold the child so he doesn't lose balance.
Note
Don't let the child in performing tasks to suffer from severe pain. The feeling needs to be on the verge of a pleasant and slightly painful.
Is the advice useful?
Be careful, stretching the child on the twine, so as not to injure his muscles.

If the muscle is still injured, immediately stop the activity, apply ice and consult a doctor.

If possible, consult an experienced trainer.

Advice 9: How to sit for a short time on the splits

Twine is one of the most spectacular elements, which shows flexibility and ensures smooth movements. To master this exercise, need to exercise regularly. There are some nuances, given that you will sit on the string much faster.
You will need
  • Desk/support
Instruction
1
Never sit on the string at once. It is possible to stretch muscles. Be sure to heat them before class. It may be a warm bath, warming massage, and walking. Workout for a few weeks should be aimed at training your muscles. Performing regular exercise, more attention is paid to stretching the leg muscles and the hip joint.
2
Perform a flapping motion with your legs. This exercise is very effective. With a straight back and a support on one foot raise in Mahe second. She should be free to rise above the level of the shoulders. Alternately, change the legs. Follow the posture.
3
Run the slopes, his legs support. It can be any, you reach to the waist, the surface. Keep your balance, try to bend as low as possible. Do the same with the other leg. In this exercise, you can experience pain. Don't overdo it. Muscles and tendons become more elastic and stretch. Remember that they need time in order to take the desired state.
4
Calmly try to get on the transverse or longitudinal splits. Stay in the moment when you feel pain. Don't rush, keep your posture. At the slightest change your health for the worse or if you experience any discomfort, immediately stop the exercise.
5
Do all these exercises every other day for 30 minutes. Do not skip classes. Tune in to the final result. After a workout, use a relaxing massage technique, relax. After about a week of workouts you will definitely see the result. Even if you during this period failed to do the splits, don't worry: the goal is near. Remember that the performed exercises were not in vain, and you have already made much progress towards your goal.
Is the advice useful?
If you feel muscle pain after exercise, take a hot bath. It will help to relax the muscles.

Advice 10: How to do the splits

To sit on twine in a very short time, you need to perform a specific set of stretching exercises. This will not only help you to achieve success in the sport, but will also strengthen the ligaments and tendons.
Instruction
1
Start with an extensive warm-up before the stretching exercises. Run a couple of kilometers through the woods or through the Park. If you have no such possibility, then just poprisedayte a few dozen times, jump rope and carefully warm up the hip joint (semi -splits). Do not neglect this item, as these simple steps will save you from damage.
2
Perform the leg swings in different directions, holding onto a chair or exercise machine. The legs should be straight. Make at least 35 swings on each leg. After that good stretch your limbs, putting one foot on the Swedish wall, trying to reach her hands. Perform the same exercise on the other leg, bent at least 30 times.
3
Make deep thrusts with the feet. This is a special exercise that you will be gradually prepared for the twine. So widely spread your legs, sitting on one, and the second hold directly. The back should be in a level position. Gradually straighten the first leg, performing springy movement up and down. Ensure that the leg is not bent at the knee. You should feel a slight stretching, but not pain.
4
Sit on the floor and knees spread to the sides. Push your hands on your knees springy motions, trying to get sex. Do this exercise at least 30 times. Then grasp the foot and drag him to the chin. Lock this position for a few seconds.
5
Practise the cross twine. Start to gently push the legs out to the sides, while keeping the balance, putting his hands on the floor. Dilute them to a level, until you begin to feel discomfort in the muscles. Perform 4 sets of 1 minute. Do this exercise on a daily basis, trying to sink as deeply as possible. And soon you will be closer to the splits.
Note
In no case do not stretch every day. Make them no more than 3-4 times a week. Muscles need time to recover after exertion.

Advice 11: How to get on provinol twine

Provinol twine is much harder to do than cross. To do this, the athlete must have strong legs, great stretch. If the athlete is down on the side splits, it is enough a couple of months, to complicate the exercise without damaging muscle.
To sit on provinol twine, you need to have not only a good stretch, but strong legs. In addition, useful coordination and the ability to tune the performance of complex exercises. It seems that so just sat on the string between two chairs and smile. In fact, muscles are stressed, which should be carefully prepared.

Step one – learn to sit in side splits



The first thing you need to learn how to sit in side splits. There are many methods. The most important thing – to breathe the throat that allows you to relax the muscles and quickly saturate them with oxygen.

Before you actually sit down on the twine, you should lightly warm up, spend a few preparatory exercises aimed at stretching the muscles that will be involved when you cross the twine.

Step two – improve stretching



So, you can sit in side splits. Now we need to improve stretching, to achieve a SAG between two parallel supports. To do this, during training stretching placed under each foot (one foot) of the surface, which will allow us to increase the amplitude of stretch.

First, you need to enclose the surface low, gradually increasing the height an inch. In the end we need to ensure that you sat on side splits, putting feet on the surface, standing at least 5 cm above floor level. The higher the surface, the better.

Step three - making the feet stronger



To sit on provinol twine, not to the detriment of the body, you need to have strong legs. It will have often squat, do jumping, running 2-3 kilometers, do the exercise "Bicycle" (lying on the back rotated legs, simulating Cycling).

Good exercise – rolling from foot to foot in prosperite. So training the inner thighs, buttocks. It is important that all the exercises were dynamic. Each training for strength finish with stretching exercises to the muscles are not clogged.

Very good classes from pear, which must be applied to kicks. But this lesson is available to those who have at least some knowledge of technique. During the impact your feet go up at different heights, gradually increased the level of uplift. Especially effective kicks to the punching bag after a workout to increase strength in the legs.

Sit on provinol twine



Before you sit on provinol twine, you need to spend a long warm-up. Only after quietly sit on a side splits, warm up all the muscles you can begin to complication of the exercise.

At the beginning you need something to rest their hands. The foot on the surface are set so that the socks looked up, and the main emphasis during the slack went to the inguinal and gluteal muscles. In any case not to translate the main stress on the knees as they can be injured.

After the test exercises, with an emphasis hands on the bar or chair, you can try to sit up, removing hands from support. Follow the breath. It should be through the larynx and smooth. Muscles do not tense up.

Advice 12: What are the different types of twine

There are two main types of twine is longitudinal and transverse. However, the most trained athletes can demonstrate to the Royal twine, which requires not only flexibility, but also static forces.
The splits – the dream of many teenagers and adults involved in sports. Unfortunately, not all have the perseverance to realize his dream in life. Others lack flexibility. According to the fitness instructors and Pilates stretches you can take at any age. Main thing is to follow a training regime and to correctly perform the exercises.

Splits



Splits is the simplest available. He means the position on the floor when one leg is stretched forward and the other back. While side splits can be on the right and left leg. If you draw an imaginary line from the heel of one foot to the other, you get video. When such twine should be well stretched gluteal muscle, hamstring and popliteal tendon. Almost all who practice martial arts, can take splits, as attacks involves raising the feet above the head.

Side splits



As practice shows, if a person sits on the side splits, then it will not be easy for the splits lengthwise. Side splits are often shown in his films of famous Hollywood actor Jean Claude van Damme. Legs splayed, and the body may fall down or be in a straight position.

Cross the twine need to have elastic groin muscles, hamstring and buttocks. In addition, flexible hamstrings take the load off with a groin muscle which is very important. When you cross the twine worked hip joints. This is useful for people of all ages.

Royal twine



If you refer to the same van Damme, who in his 52 years has demonstrated excellent stretching during the filming of a commercial for the concern "Volvo", that it was he who made popular the Royal twine.

This implies splits side splits, but on two pillars, which are the feet.

The rest of the body remains of the canopy. To sit on the Royal twine, we need not only stretch muscle and Flex ligaments. Need muscular static strength. This is the aerobatics that require the athlete the ability to feel your body.

To do the splits helps a special diet and yogic breathing, when inhale and exhale are produced via the larynx. Such breath warms up the internal organs and muscles.

People aged 20 to 45 years old can sit in splits for two months without damaging muscles.

Advice 13: As 30 years to learn how to do the splits

The splits – for some, it's been a dream since childhood, but never happened. Others have started to exercise closer to 30, and this dream came to them at this age. To learn how to do the splits really matter how much you may be years, the main thing – perseverance and patience.
You will need
  • gymnastic Mat (foam).
Instruction
1
Exercise daily, at least 30 minutes. This will allow you to achieve victory, no matter how much you may be years. The younger and sportier your body, the faster you will get the result. But before you start, you need to believe that the splits really at any age! Someone does the splits in 2-3 weeks, and others have to deal with a few months.
2
Start with a warm up. This will warm up muscles and ligaments and stretching will go faster. You should not do stretching on cold ligaments! You run the risk of injury. Warm up can include jumping, fast walking, Jogging, bending, leg swings, jumping rope. A good option will include rousing music from soul to dance 5-15 minutes.
3
Follow Mahi feet, 8 on each leg in each direction. Stand up straight, you can hold the back of the chair. The legs should be straight. Mahi should be done forward, backward, to the far side and inside. Each series of swings end delay feet in the air for 30 seconds. If you easily get to do more than 8 strokes at a time, then do more.
4
Stand up straight then make a lunge forward. The back leg should remain straight, and the front – to bend at the knee. Take to feel the stretch the muscles of the groin.
5
Stand up straight, legs straight. Lean forward, trying to reach first his fingers to the floor, then try putting the hands on the floor, then place them on either side of himself, but in the end, embrace arms legs. It is at first difficult, so you can bend down and try to relax in this position that the ligaments were "used" to reach.
6
Folds. Exercise, like the previous one, only need to sit on the floor and reach hands to toes from this position. Then try to spread your legs as wide as they can. Lean forward, trying to lay down a breast on a floor. Each day extend your legs slightly wider than in the previous year.
7
Try to do the splits. Each lesson and complete it. So you will feel progress, and in a day and all are surprised to find out that you have already achieved the goal. Then you don't have to complete the training, otherwise the result will disappear quickly.
Note
Despite the fact that contraindications for stretching legs for splits is very small, yet, useful to see them. If you have problems with the spine, feet or pelvic part, if you have suffered a physical trauma in the near past, before starting your workout, consult your doctor. Training on your own, in any case, you should exercise caution and softness to your body.
Is the advice useful?
To speed up the stretching, you need to do it in a warm room. Before doing this it is possible to take a hot bath or shower so that the muscles and ligaments to relax.
Useful advice
It is not necessary to do exercises abruptly, and immediately, do everything slowly and smoothly, otherwise you risk to get injured.
Search
Is the advice useful?