Stretching exercises for transverse and longitudinal splits. How to do a warm-up at home

Warming up for the splits is the key to success in the art of flexibility. After all, if you do the splits without preparation (even as a ballerina), you can get injured. But we don’t need it! Therefore, it is worth remembering the golden rule, which can be applied to stretching and any other sport: “If you want to be healthy, warm up!”

The author of the article is Yana Lebedeva. Winner of the 1st category in artistic gymnastics. Instructor of the network of clubs "Territory of Fitness".

Why do you need stretching?

Twine is not only beauty and grace, it is also a huge benefit. Thanks to flexible and plastic muscles, the body becomes stronger, more attractive and retains youth longer.

First of all, it is recommended to do stretching in combination with other activities to reduce pain.

How stretching affects the body:

• stimulates blood circulation;
• develops body flexibility;
• relieves tension in the body;
• eliminates the risk of muscle strain.

Often, during sports training, stretching is neglected. But stretching exercises are very important for strengthening muscles. Any workout must be completed with a stretching cool-down.

Contraindications

Despite the many positive effects on the body, there are the following contraindications for stretching:

• serious spinal injuries;
• too frequent lower back pain;
• inflammation of the joints (especially the hip);
• severe bruises;
• fractures;
• hypertension;
• hernias;
• osteoporosis;

• high blood pressure;
• pregnancy (exercises can be allowed, but with caution and under the supervision of a trainer for pregnant women).

Contraindications also include discomfort during stretching. If sharp pain occurs during training, or crunching is often heard, then you need to stop exercising. You should also not stretch if you have recently healed fractures or injuries without consulting a surgeon.

Physical training

In order to achieve a good stretch, it is very important to pre-train the entire body. Each person has his own body resources. Some people have more elastic ligaments, others less so. In this regard, training for these people should be carried out at different levels.

For proper physical preparation, it is important to warm up for several minutes before class. After this, it will be possible to proceed directly to the stretching itself.

Two hours before class, it is better not to eat or drink large amounts of water. During the stretching itself, you can drink water in small sips to avoid dehydration. During exercise, the body quickly loses water reserves, especially if stretching is carried out intensively.

Best time to practice

Stretching exercises for splits can be performed at any time of the day, but taking into account certain characteristics of the body. In the first half of the day, you can stretch as morning exercises, performing the gentlest movements possible.

Thus, the body will wake up and be filled with energy. A more thorough workout is best done in the afternoon. By evening, the muscles will be prepared for stretching, and the session will be more effective.

You can also do stretching as an additional workout or warm-up. For example, if you stretch before strength training, the exercises will be easier. After a strength workout, stretching helps you relax and relieve muscle pain.

Psychological preparation

Some people are so stiff in their movements that it is very difficult for them to relax in class. For such shy people, there are individual trainings, in which the lesson is conducted not in a group of several people, but personally with a personal trainer. In this case, the trainer will pay attention only to the person himself and the stretching will be more beneficial.

When a person feels comfortable during an exercise, this can directly affect the effectiveness of the exercises. Tight and constrained movements will aggravate already tight ligaments and muscles, so it is better for a person to feel comfortable during classes.

Stretching is not only for the body, but also for the soul. It should be performed after psychological preparation. Some people may have discomfort before the first lesson, but over time they get used to the stress and subsequently do not feel it. Attitude is very important. Regular exercise gives positive results, no matter how constrained a person may be.

In order to make it easier for a person to exercise, it is important to choose comfortable clothes; they should not hinder movement, should be made from natural fabrics and be pleasant to the body. In this case, all movements will be performed easily.

How to Warm Up Before Stretching for Children Beginners

Before starting the warm-up, you should thoroughly warm up your muscles. To do this, it is necessary to warm up for both children and adults, and even those who have been doing the splits for a long time. What, under no circumstances, should be neglected is a warm-up warm-up.

Before stretching, children should spend at least 10 minutes warming up.

You can do the following exercises:

• walking in a circle, slowly accelerating and turning into running;
• raising and lowering your arms while standing still to restore breathing after running;
• bending towards the legs, forward and backward;

• rotation of the torso;
• rotation of the knees brought together;
• rotation of feet

Warm-up for adults:

• jumping rope (possibly without, on the spot);
• wide squats;
• lunges;
• standing body bends;
• sitting body tilts;
• Butterfly exercise.

Why do you need to warm up?

It's sad, but most amateur athletes do almost no preparatory exercises before training. For professionals, a set of warm-up exercises is a mandatory part of the lesson. They know that by spending 10-15 minutes warming up, they can prepare their muscles for effective work.

A typical situation for the average visitor to the “rocking chair” is when, immediately after arriving at the gym, he takes up the first apparatus that comes to hand and begins to do approaches. “So they’re warm-up exercises.” The athlete will say and continue to push the barbell, thinking that in this way he is warming up his muscles. The reality is that the muscles must be prepared for work even before the hardware.

A proper warm-up before training will solve the following issues:

• will increase the tone of all muscle groups of the body;
• prepares the heart for increased stress;
• will drive blood to the muscles, ensuring it is sufficiently nourished during exercise;
• you will do aerobic exercise, which is beneficial for the lungs and other body systems;
• the heart rate will rise to optimal;
• will prevent injury;
• will increase the release of adrenaline;
• will speed up metabolism.

A person who understands at least a little how his body works will appreciate all the benefits of warming up. In winter, before going outside, you warm up the engine of your car, so why don’t you prepare your body for work, forcing it to immediately work at full speed.

The most effective stretching exercises for splits

Stretching exercises for splits come in different levels of difficulty.

However, there are several exercises that are the most effective, the regular implementation of which will help even the most inflexible people do the splits:

• exercise “fold”;
• double twists;
• bending over with your hands “clasped” behind your back;
• bending to the feet;
• bending forward;
• deep lunges (forward and with the shin raised);
• stretching while standing.

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Exercises "fold"

The exercise is a deep bend of the body towards straight legs. When performing the exercise, the spine and back muscles of the thighs are stretched. Performing a “fold” promotes active stretching of the muscles; the abdominal muscles are also toned.

You need to perform the exercise while sitting on the floor:

1. legs need to be brought together;
2. straighten in front of you;
3. extend your arms in front;
4. reach with your body towards your legs;
5. you need to stay in this position for 15 seconds;
6. then return to the original.

The ideal exercise is performed when the body lies completely on the legs.

Longitudinal half twine

The longitudinal half split helps to better stretch the muscles, preparing them for a full longitudinal split.

To correctly perform a longitudinal half-split you need:

1. sit on the floor, turning your body to the right;
2. fold your right leg at the knee and extend your left leg back by the body;
3. transfer your own weight to the folded right leg;
4. Stretch your head up and maintain this position until there is a strong tension.

This is a longitudinal half-split on the right leg. The same must be repeated with the left leg folded.

Double crunches

When performing a double twist, the oblique muscles of the abdomen, back and legs are stretched. The technique seems very easy at first, but after several repetitions, the effect of the exercise is felt.

To perform the exercise you need:

1. sit on the floor, legs wide apart;
2. First, pull the foot of your right leg towards you, bending your leg at the knee;
3. grab your left knee with your right hand;
4. Place your left hand on the back of your head and turn your body to the left.

Then repeat the same thing, folding your left leg and turning your body to the right.

Bends with hands “clasped” behind your back

It is better to start stretching exercises for splits with simple workouts, for example, bending over with your hands “locked.” This exercise works the shoulder girdle, back muscles and hamstrings. Helps the body warm up for more difficult exercises.

Starting position: standing, feet at shoulder level:

1. You need to clasp your hands behind your back and slowly bend your body back;
2. after a noticeable tension appears in the chest and above the knees, without releasing your hands, lower your body down;
3. you need to raise your straightened arms “locked” perpendicular to the body;
4. You need to strive to ensure that your chest touches your thighs;
5. in this position you need to stay for 5 seconds and return to the starting position.

Bends to one leg

Bends to the leg help stretch the back muscles of the legs and lower back muscles. The muscles that will work when doing the splits are used. You need to perform the exercise slowly and stretch so that it is comfortable, not painful.

At this level of performing the exercise, bending towards the leg to stretch, you can already try doing the splits

To perform leg bends you need:

1. sit on the floor;
2. stretch your legs together;
3. place the right foot to the left thigh so that the right knee lies on the floor;
4. spread your arms to the sides, and alternately, with each hand, try to reach your left foot;
5. reaching out with one hand to your foot and holding for 5 seconds;
6. return to the starting position and stretch with the other hand;
7. then repeat the same with the other bent leg.

Bend forward with legs open

Bends forward with open legs are performed while sitting on the floor:

1. with your legs spread wide apart, you need to touch the floor with your chest;
2. To do this, you can turn your hips inward and move your pelvis forward;
3. to hold the position, you can grab your feet with your hands;
4. You need to repeat this exercise every workout.

Deep lunges forward

Deep lunges stretch your leg muscles better than any other exercise. In addition, it perfectly tightens the gluteal muscles.

To do this you need:

1. lunge with your right leg, lower your left leg to your knee;
2. rest your hands on the floor and place your right foot between your hands so that tension appears in the tendons under the knee;
3. After pausing a little, change legs.

Deep lunge with calf raise

You need to perform the exercise against the wall:

1. do a regular lunge with one leg;
2. rest the toe of the other leg against the wall and the knee on the floor;
3. Thanks to the raised shin, the muscles of the buttocks and thighs will stretch.

Power stretching while standing

Stretching exercises for splits can be strength-based. With power stretching, instead of pressing the muscles with body weight, stretching occurs using the force of the arms, for example.

While standing you must:

1. First bend one leg at the knee, then extend it to the side;
2. take the foot of the outstretched leg in your hand and pull the leg up;

It is worth noting that this exercise is designed for beginners, since not everyone can lift their leg in the air. But if you manage to do power stretching, then doing the splits will also soon be possible.

Side plank stretch

Side plank exercises are one of the most difficult exercises to perform due to the fact that it is difficult to maintain balance, but they are the most effective.

Need to:

1. stand in a side plank, leaning on your left leg and arm;
2. raise your right leg up;
3. grab your leg with your right hand, preferably by the foot;

Most likely, it won’t work right away, but you need to try.

Vertical twine

Vertical splits are somewhat similar to standing power stretches.

You need exactly the same:

1. raise one leg in the air as high as possible;
2. lower your body towards the other leg.

The exercise is quite difficult, you don’t need to try to do it right away. It's actually a split, just in a vertical position. Of course, you can do a vertical split only after enough practice time.

Twine with support

Before doing the splits for the first time, it is better to try with support. As support, you can use a brick, a small ball, a fitness cube or a towel folded several times.

Need to:

1. make a deep lunge;
2. place the “belay” under the thigh of the leg, which is in front of the body;
3. body weight needs to be shifted to the back leg;
4. Stretch the front leg as much as possible;

By performing splits with support, you can learn to maintain balance, as well as feel progress from training.

Exercises while standing

The most popular stretching exercises are usually difficult to perform, so you should start training with simple stretches for the splits.

You can do the following exercises while standing:

• swing your legs (forward, backward, to the sides) - you can perform the exercise by leaning your hand on a wall or chair. If it works without support, even better;
• body tilts - you need to place your feet shoulder-width apart, grab your elbows with your palms and bend down as much as possible. Try to touch your chest with your thighs;
• side lunges - spread your legs wide, cross your arms over your chest. Perform smooth lunges from one side to the other;

• bridge against the wall - stand against the wall, raise your arms up and place your palms on the wall. Slowly lower your body back, helping yourself with your hands. You may not be able to get down on the floor the first time; the main thing is to avoid discomfort in your back.

General recommendations

• It is very important to take your time! There is absolutely no need for haste in physical work. Do it slowly, feeling every muscle and body part.
• Follow the recommended technique. When stretching, any sudden, incorrect movement or contraindicated position can have an unfavorable effect. Therefore, it is important to start small and complicate the exercises only with complete confidence in your own abilities.
• In the first stages, simplify the exercises as much as possible: slightly bend your knees as necessary, rest on your hands or forearms, use sports bands in exercises where it is not yet possible to reach your ankle with your hands, place a special sports brick under your feet (you can replace it at home, for example, a book). But don't relax at all. Help your body by gradually complicating and improving each exercise.

Exercises while sitting

While sitting, you can also do several high-quality exercises that will help you stretch and relax:

• Feet spread - sitting on your knees, spread your feet to the sides without moving your knees. Then sit in the space between your feet. Stay in this position until the tension in the hips increases.;
• “Butterfly” with an inclination - the “butterfly” exercise is performed by all gymnasts and dancers. To perform, you need to sit on the floor and connect your feet to each other. With your knees spread apart, lower and raise abruptly, feeling the tension in the inner thigh. Then deeply tilt your body forward and hold.
• Raising your legs while sitting is not an easy exercise, but it is effective. You need to sit down and stretch your legs in front of you. With both hands, take one foot and slowly pull it up.

How to do the cross splits

Before you try to do the cross splits, you need to carefully prepare.

First you need:

1. take a hot bath, so the muscles will warm up and be completely ready for stretching;

2. then you need to warm up well, 10 - 15 minutes of cardio training (running, jumping rope, jumping) will do;
3. another 5 - 10 minutes of strength training to warm up;
4. After warming up, you need to stretch all muscle groups by performing stretching exercises.

Only after preparation can you try to do the splits.

To do this you need:

1. sit on the floor;
2. rest your hands on the floor;
3. raise your pelvis and slowly do the splits;

Don't forget about proper, deep breathing. If the split works, then you need to stay in the split for 20 - 30 seconds, then rest and repeat if desired.

When not to stretch

There are strict prohibitions on stretching. Contraindications include:

• serious diseases and injuries of the spinal column;
• joint diseases;
• oncological diseases;
• colds and viral diseases;
• fractures and sprains;
• severe flat feet;
• mental illness;
• epilepsy;
• artificial joints;
• severe scoliosis;
• Some exercises should be avoided during pregnancy.

During menstruation, you should stretch less intensely than usual. After childbirth, you can start stretching after the woman’s discharge has completely stopped. In case of a difficult birth, it is better to start exercising after two to three months. If a woman has had a cesarean section, then stretching should not be done earlier than 6 months after giving birth.

Technique for performing longitudinal twine

The most common mistake when performing a longitudinal split is incorrect placement of the leg behind the body. If performed incorrectly, you can damage the hip joint.

In a correct split, the foot of the leg placed behind the body should be turned strictly inward. The leg should not move to the side. Particular attention should be paid to the knee, which should also not look to the side, only down. The correct longitudinal twine must be performed in a straight position.

How often and for how long should you train?

There is a myth that with frequent and long-term training, you can do the splits in 30 days. It is not true.

Even the most naturally flexible person needs to train for a long time to master the splits, at least 3 to 4 months. For non-plastic people, the period increases to a year, depending on individual characteristics.

In order to do the splits, you need to stretch regularly, at least 3 times a week. If you stretch less often, there will be no effect. You can’t train too often either, because the muscles need time to recover. The best option for beginners is to train every other day.

In the future, you can do stretching daily, but alternating: one day to actively train, the second day to stretch as a warm-up or morning exercise.

The optimal lesson time is 40 minutes. Even if you do stretching every day, but for 10 minutes, you may not be able to do the splits at all. In 10 minutes of stretching, the muscles will only have time to warm up, and by training for 30 minutes, you can expect results. It is also worth remembering to rest after stretching; it is better to rest for at least 20 minutes.

Sample exercise plan:

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Nutrition

There is a version that by adhering to a certain type of nutrition you can improve the quality and elasticity of your muscle fibers and ligaments. This is true. By eating properly, a person provides himself with useful substances, vitamins and microelements in the required volume, which guarantees improved performance in physical exercise, including stretching.

To improve muscle elasticity, it is very important to consume sufficient amounts of Omega 3, 6 and 9. These substances are known to be found in fish, seafood, flaxseed oil, nuts and some vegetables. In addition, omegas are also responsible for the condition of the skin, hair and nails, which is extremely important for every woman.

Be sure to monitor your own weight. Heavier people and those who tend to be overweight have difficulty doing stretching, since excess weight always interferes with the load.

During stretching, the bone tissue receives a certain load, so it is important that the layer between the bones is lubricated as best as possible. With age and physical activity, the lubricant between bone tissue can wear out, which leads to the appearance of various diseases such as osteochondrosis, arthrosis and the like. In order to keep your bone and cartilage tissue in shape, you need to consume as much vitamins C, A, E, as well as group B as possible. It is not necessary to take complex vitamins; you can get them naturally from foods. They are found in large quantities in berries, fresh vegetables and fruits, and nuts.

To prevent muscle injury during stretching, it is necessary to consume enough protein. It can be taken either in the form of a ready-made protein shake, which is sold in specialized stores, or in the form of products. Protein is found in cottage cheese, meat, fish, eggs, and some vegetables.

A balanced diet will improve your health and will also allow you to stretch more effectively, without harm to your health.

Precautions during exercise

Any workout can be dangerous if you don't take precautions.

Before getting ready to do the splits, you need to remember the following rules:

• When performing stretching or splits, you should not jerk. All movements should be smooth and slow. If you experience any pain, you should stop doing the exercise.
• It’s not for nothing that all elements of the workout are recommended to be performed with a straight back. By performing the exercise correctly, you can avoid damaging the spine.

• Knees require special attention. The knee joints should not be subject to stress.
• You can't stretch without warming up. This is the most important rule. Failure to comply with this rule may result in muscle tissue ruptures.
• If you experience frequent pain in the spine or hip joints, you should consult a doctor. Perhaps training is contraindicated or requires an individual approach.

Stretching exercises must be performed carefully but confidently in order to achieve maximum results and the splits net.

Article design: Mila Friedan