We decided to master the longitudinal splits, then we should prepare for intense work. There is a certain list of rules that will help you achieve your plans in a short period of time. Stretching is beneficial for the human body.
The benefits of twine
Regular exercise is beneficial for the body, for example, stretching relieves problems with the spine and promotes correct posture. Proper splits increase the flexibility of the body, and this reduces the risk of various injuries. Other advantages of such stretching include: fighting varicose veins, preventing the development of problems with the genitourinary system, normalizing the menstrual cycle and facilitating the birth process, all thanks to increased tone of the pelvic muscles. In addition, twine makes your legs slender and strong.
Warm up before running
How to properly warm up before running? Most amateurs, and even professionals, are convinced that running does not require a preliminary warm-up. This erroneous opinion is fraught with sad consequences: joint injuries, microcracks in muscles, tears in ligaments and tendons.
If you do not warm up your body before running, unwanted problems with the cardiovascular system are possible. It solves a set of problems aimed at increasing blood supply to all muscles of the body and bringing the respiratory system into a “vigorous” state. You should start warming up before running with standard general exercises to train and warm up the upper body, which will take 5-7 minutes of warm-up time.
Spend another 10 minutes on the joints, ligaments and muscles of your legs, performing activities with a medium level of stress. Finish your warm-up for running with stretching movements, trying to stretch the longitudinal and transverse muscles of the thigh. The strength of the calf ligaments and ankle plays an important role for an athlete. Therefore, add exercises to strengthen muscles and ligaments.
Sports injuries happen quite often, especially among beginners or people who rush or neglect this important part of their training program. Personally, I have encountered several such incidents, although they were not very serious, they could have been avoided. Typically, injuries can occur if the muscles are not warmed up
before training and stretching.
In general, the benefits of exercise for warming up muscles are difficult to overestimate. After all, a proper warm-up can help increase blood flow to the working muscles and reduce their tension and stiffness, which will significantly reduce the risk of injury, as well as increase the performance and effectiveness of the workout. Additional benefits also include physiological and psychological preparation for fitness exercises.
Benefits of Warming Up Your Muscles
Increased muscle fiber temperature
. Warm muscles work better and relax faster. Thus, speed, strength and endurance are increased. In addition, there is likely to be significantly less overtraining and muscle strain. In addition, high body temperature improves muscle elasticity, which will reduce the risk of deformation and excessive stretching.
Dilatation of blood vessels
. This reduces resistance to blood flow and reduces the load on the heart.
Better body cooling
. By activating the body's thermoregulatory mechanisms (efficient sweating), you can prevent your muscles from overheating at the beginning of your workout.
Increased blood temperature
. In the case of blood, it turns out that the connection of oxygen with hemoglobin is weakened, and it reaches the working muscles faster, which increases endurance.
Hormonal effect
. Your body begins to produce various hormones responsible for regulating energy production. During a warm-up, this hormone balance shifts toward burning fatty acids, which will help you lose weight.
Psychological preparation
. Warm-up exercises are a good way to mentally prepare yourself for intense work in the gym, outside or at home. You'll be able to concentrate better on your workout and improve mental clarity.
So how to warm up your muscles before training correctly, you ask? Typical warm-up exercises include:
1. Gradual increase in intensity. This means that for runners you need to start with light jogging, for weightlifters with bench press with light dumbbells, etc. You must give your body time to warm up. The moment you feel the heat emanating from your body, it means that the fat burning process has begun and you can begin a full-fledged training program.
2. Add some exercises that you have never used before. For example, you can even play ball, twirl a hoop, or jump rope.
Also keep in mind that the ideal warm-up is a very individual process that can only be understood with practice and experimentation. Try warming up in different ways at different intensities until you find what works best for you.
Also be sure to watch the following video with an interesting warm-up before training. Good luck!
It is recommended to start any muscle training with a warm-up. Warm-up includes 2 stages: the actual warm-up and stretching of the largest muscles. If you wish, you can pull any other muscles if you have enough time. Remember that the purpose of stretching before training is not to increase your flexibility and plasticity, but to prevent muscle injuries and prepare the whole body for work.
How many days before can you do the splits?
There is no exact answer to this question, since the result depends on many factors. The most important of them is the level of training, so if stretching is regular and the person is well physically developed, then after 1-2 months. you can get closer to the perfect split. It is important to figure out how to learn longitudinal splits and follow all the rules of effective training. Factors influencing the result: gender, age, level of physical fitness, regularity of training, coordination and duration of exercises.
Replacing the warm-up with a hot bath
They often suggest taking a hot bath instead of warming up. It sure is tempting to take a bath and be ready to stretch! However, during warm-up, completely different physiological processes occur! The joints are lubricated with synovial fluid, all tissues become elastic and protected from injury. By taking a bath, you will simply increase blood circulation, which will also warm up the muscles, only the nature of the warming will be completely different and the body will not truly prepare for stretching. In addition, the “validity” of such a warm-up is very short, unlike warm-up during a warm-up. I would recommend using a hot bath after training as a preventive measure against soreness, but nothing more.
Types of twines
There are two main types of twines: transverse and longitudinal, but there are also subspecies, which include:
- Classic
. A simple twine that is made from the floor. During its execution, the angle between the thighs of the legs is 180°. - Sagging (negative)
. When doing a minus split, the angle between your legs will be greater than 180°. To perform it, you need to have one or two supports, such as books, blocks or chairs, on which to place your feet. - Vertical
. This longitudinal split is performed while standing on one leg, and the second limb is raised and pressed against the body. - On hands
. In this case, the splits are done in a handstand or on the elbows. - In the air
. To do such a split, a person must jump up and he can do this from a running start or from a standing position. - On the floor
. The person lies on his back and either spreads his legs to the sides to perform a cross split, or pulls one leg towards the body and leaves the other in place. - Half twine
. This is an exercise to improve stretching, which prepares the muscles for a full longitudinal split.
Cross split technique + thematic video
If the above preparatory stretching exercises have become easy, you can start doing the splits.
To do this, first squat down, resting your palms on the floor surface. Then smoothly spread your legs to the sides. As a result, they should be completely straightened. When entering the splits, the toes of the feet must be pulled towards you.
Keep your back slightly tilted, gradually bend your elbows, going lower. When you are fully seated on the floor, straighten up and roll your shoulders. If you fail to touch the floor with your groin on the first try, return to the starting position and try again.
To have a more complete understanding of how to do the splits correctly, it is worth studying the video material below:
How to do the longitudinal splits?
Many people do not even suspect that they are performing the splits incorrectly and the most common mistake is the incorrect position of the hip joint of the leg, which is pulled back. As a result, this can lead to ligament damage and pain. To exclude this, it is important to know how to do the splits correctly:
- The leg that is being pulled back should not move to the side, and the foot should be turned inward rather than outward.
- Make sure your knee is pointing straight down and not to the side.
- The correct longitudinal split prevents the pelvis from turning along with the leg, which is pulled back. It should be in a natural straight position.
Warm-up for splits
Starting to stretch without warming up is a serious mistake. The whole point is that the muscles and ligaments must be prepared for work, otherwise you can be seriously injured. Stretching with longitudinal splits improves muscle plasticity and blood circulation, and also supplies the muscle fibers with oxygen and reduces the amount of lactic acid. It also improves performance. To warm up, it is best to use cardio exercises: running, jumping in place, plie squats at a fast pace and leg swings.
Exercises for longitudinal splits
If you want to improve your stretching, then use the following exercises in your training:
- Sit on the floor and spread your legs wider to the sides. Pull your toes and bend towards your feet and towards the center. In each direction you need to hold for half a minute at maximum stretch.
- For the next splits exercise from scratch, do not stand up, but simply bring your legs together in front of you. Toes and knees should be pointing up. Bend forward so that you can grab your feet. Hold for a minute at maximum stretch.
- Stand up straight with your feet a short distance apart. Bend over, trying to reach your chest to your knees. It is important that your legs are straight. At maximum stretch, hold for a minute.
- Get on your knees and extend one leg forward. Stretch towards your nose without moving your legs. Be sure to hold the position for a minute at maximum stretch. Try to gradually spread your legs, resting your hands on the floor. Do it on both sides.
General rules and recommendations for beginners
It is necessary to start stretching directly after warming up.
Neglecting this important component of training leads to injury. And if you initially choose this approach and do not warm up, the only result will be a rupture of the ligaments with all the ensuing consequences
For a complete warm-up, you should do the following:
- jumping rope;
- light jogging;
- swing your legs;
- squats or lunges.
Beginners should supplement the complex with a hot bath, which lasts approximately twenty minutes. Only after wiping your body dry with a towel can you begin training. Some athletes alternate exercise with rest, achieving high results.
The diet also requires attention. Proper and healthy nutrition normalizes metabolism, which allows for increased recovery of muscle fibers. Rest should not be neglected. You can exercise up to 5-6 days a week, but be sure to make one day free from training.
How to do the longitudinal splits in a week?
You will have to be disappointed, because you won’t be able to do the splits in such a short time. You will have to spend at least a month, or even more. It is important to consider that forced and sudden stretching can cause serious injuries, such as torn muscles and ligaments. If you want to speed up the process and make your training as effective as possible, you need to know how to quickly do the longitudinal splits:
- It is important to exercise regularly and it is better to allocate time to exercise daily, stretching both in the morning and in the evening. Interestingly, in the afternoon, muscles and ligaments respond better to stretching, since they have been “trained” during the day.
- The load should be increased gradually so that the body gets used to it.
- The room where the training will take place must be warm, since cold air chills the muscles.
- Another useful secret - in 10 minutes. Before training, if possible, warm up your muscles with a hot shower, which will increase their elasticity and facilitate the stretching process.
- You should not overdo it, so perform the exercises until you experience noticeable but tolerable pain.
- It is recommended to train in comfortable clothes that do not compress blood vessels.
- Finish your stretching with a relaxing massage that will soothe your muscles and joints.
Basic elements and technique
After your muscles have become “hot” enough, stretch your neck, lower back, legs, and back.
We stretch our necks
Stand in front of the mirror, straighten up. We move our head so that the chin reaches towards the chest. When you feel that it will hurt further, or you simply cannot move further, make 3-4 oscillatory movements back and forth.
If necessary, help with your hands - place your palms on the back of your head and help yourself reach your chest with your chin. Your chin should touch the junction of your collarbones.
Return to the starting position and tilt your head back. Try to touch the back of your head and pull your head as close to it as possible. At the limiting point, do the same as in the previous case - 3-5 oscillatory movements.
From the starting position, tilt your head to the right and left. The head first reaches towards the right shoulder (the shoulder is motionless), it is recommended to help with your hand. The right palm presses on the left side of the head and pulls the head with the right ear to the right shoulder. At the final point, perform 3-5 swings. Repeat the movement in the other direction.
Back
From a standing position, bring your bent arms in front of you, elbows pointing down, hands up. Arms are bent 90 degrees. Palms are turned towards you and clenched into a fist.
The initial position is hands parallel to each other. We begin to bring them as close as possible with our elbows. When they are very close, make springing movements, as if stretching even more. You should feel a stretch in the muscles around your shoulder blades.
After this, spread your arms from the same position as far back as possible. Elbows always look down, fists up. Stretch this way 3-5 times at the final point.
Then spread your arms in the same bent position to the sides (right-left) so that your arms form one straight line from the elbow of one hand to the elbow of the other.
In this position, rotate your body as far as possible to the right and left. At the final points, make 3-5 springing movements in each direction.
Lower back and hamstrings, calves
Stand straight, arms along your body. Feet together. Arch your back, buttocks back. Shoulders straightened. Look ahead. We begin to lean forward on straight legs, maintaining the original position of the body and all deflections.
We reach down and try to touch the floor or our shoes with our hands. Whoever can. At the point where you feel pain, make 3-5 elastic movements with a small amplitude (up and down a couple of centimeters). Stand up straight.
There is another version of the same exercise. In this case, your legs are located slightly wider than your shoulders, and you bend alternately to one leg and then to the other. The first option is preferable.
If performed correctly, you will feel the muscles of your legs stretch: calves, back of the thigh, buttocks and back.
Legs
Two options for stretching your legs before training:
- raising the knee to the chest;
- moving the legs back and up with the help of the hands.
You need to raise your knee from a standing position. If you do this from a sitting position, the effect is lost. Stand up straight and stable. First, lift your right knee, clasp it with your hands and pull it towards you. Repeat the exercise for the second leg.
The next exercise is best performed near a support (and again a Swedish wall will do). We stand facing the support, grasping it with one hand. We take one leg back a little and bend it at the knee, so that the heel points up. We take the heel with our free hand and pull it up and towards us to the maximum position. At the top point, pull even higher 3-5 times. Repeat for the second leg.
Is it necessary to do this at all? Yes, we should.
If you want to stretch something else, then it is better to focus on those muscle groups that you are going to work in this workout. If you're just running, stretch your lower back and legs
In the gym, it is recommended to pay attention to these groups
If desired, you can stretch the biceps, triceps, rectus abdominis and obliques.
