Video: how to quickly sit on the transverse splits, exercise and stretching
How to quickly sit on the transverse splits
Surely many of you dreamed of playing acrobatics in your childhood, and one of the main components of this dream was the desire to make cross splits. Someone more lucky - some parents gave their children in acrobatic section.
Nevertheless, we grew up, and sometimes we still remember childhood times and think: “What if now we try to learn how to do cross splits at home?”
The idea, of course, is good, but problems can arise with the implementation if you do not know the theory. In addition, you can easily be disappointed, come up with an excuse for yourself, and this, I must say, “works well”.
Many adults believe that the time has passed, the chance to make cross splits, and even more so, in a week and without consequences is minimal.
But not everything is so bad - we offer you a short course: how to sit on the transverse splits. The course includes detailed instructions, tips on stretching with appropriate photos.And also at the end you will find a video - cross splits, so you will not have to look for material in other sources - everything is sufficiently contained here.
Stretching for cross twine (photo)
The first step is to pre-stretch the muscles. There are different practices of stretching the cross splits. But what to say: stretching is used in ballet, karate, taekwondo, and the same acrobatics. Understandably, to be able to do cross splits, you need to train long and hard. It is recommended to do stretching, at least half an hour a day. Below are some pictures with cross twine:
Cross twine - photo:
First, it is advisable to do a general warm-up: circular movements of the head, roll your shoulders, link your hands into the lock and stretch up and down, try to reach the floor with your hands so that your legs are straight, not bent. You ask how this will help stretch the transverse splits?
Elementary, the blood in the body during the workout circulates better, the body becomes comfortable and warm, so you prepare your body for stretching. Next, you should jump or march in place (if you can, run).Do not forget about the hip and ankle joints (circular movements of the pelvis, flexion-extension of the legs at the knees).
After that, there are exercises for transverse twine - in fact, the stretching itself. When you do stretching exercises, try to stay in maximum relaxation. In general, it is recommended to combine these exercises with small power loads, even if they are ordinary dumbbells.
How to quickly sit on the transverse splits: exercise
1. Sit on the floor and spread your legs apart as wide as possible. After that, you should raise your hands up (necessarily with your back should be straight) and bend forward several times, each time returning to the starting position with a straight back. The next step: lower your hands and stretch your whole body to the floor in front of you, and also to both legs in turn.
The ideal posture to which one should strive in such an exercise is when the body is completely on the floor. Naturally, you will not achieve such a position right away, as well as quickly getting on the transverse splits will not work. Everything has its time.
2. In the starting position - you are standing, legs are shoulder-width apart.It is necessary to clasp your elbows and stretch your arms down. If you can reach the floor, then the next step will be the same, but your legs will be closer to each other, and not shoulder-width apart. Exercise is one of the key.
3. The starting position, as in the previous exercise, but the palms are looking at the floor, the chin is slightly raised, the back is straight. Slowly and slowly spread your legs to the sides and bend down to make the distance to the floor as short as possible. The correct transverse twine is largely dependent on this exercise. As soon as you start to feel severe pain - sit down, rest from stretching. Only a few times (from 3 to 5) should be an exercise. A slippery floor (parquet or linoleum) is recommended for this exercise.
Video lesson: the correct cross-twine
So you learned how to make a cross splits, while being at home, and not in the sports section. Of course, it takes a lot of time, perseverance and will to do stretching exercises every day. In any case, you see, everything comes with time, for those who can wait and do everything to make their dreams come true! There are many different tutorial videos on the web, which show how stretching is done on transverse splits.