How to do the splits for women of different ages: tips and examples of stretching exercises. How to do the splits for women of different ages: tips and examples of stretching exercises The perfect split in 30 days

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Every woman dreams of being flexible, like a ballerina or gymnast. And what element in gymnastics or ballet is the concept of “good stretching” most often associated with? Of course, with twine: in terms of entertainment and benefits, it has no equal.

Showing off your excellent physical fitness, having good control of your body, becoming more confident in yourself, or simply setting a goal and achieving it - these are just some of the reasons that encourage us to do the splits. Well, as a bonus, you can increase the elasticity of ligaments and joints, and get rid of disruptions in the menstrual cycle. Legs and abs will become more toned - after all, stretching exercises for inner surface thighs help get rid of cellulite and fat deposits on the abdomen. Do you think that it is quite difficult to achieve all these advantages? And you will be wrong. Any healthy woman can master the longitudinal split in a month. . — At the same time, it is important not to be lazy and supplement stretching exercises with exercises in gym or group training: only then can a positive result be achieved.” Everything is in your hands: combine our set of exercises with training - and in just a month you will be able to easily do the splits - like a gymnast or ballerina.

Do stretching exercises better in the morning. According to experts from the University of Tennessee, this species physical training improves blood circulation and performance. Also, quiet exercises are very good for those who are not in the mood for intense training immediately after waking up.
Do the exercises smoothly, at a calm pace. Focus on your own sensations: lingering at the bottom point for 10-15 seconds, you should feel moderate muscle tension, but not pain.
Before exercise, stretch your muscles: perform squats and leg swings, rotate your feet and hips. This will help prevent stretching when moving suddenly.
To improve thigh tone, in the evening, when you take a shower, massage your legs and buttocks with a massage washcloth - massage, oddly enough, also helps achieve your cherished goal - improving the stretching of the inner thighs.

TRAINING PLAN
Exercise 3-4 times a week, every other day. On other days, work out in the gym for at least 45 minutes - or attend group aerobic training. If this isn't enough exercise for you, jump rope for 10 minutes after your workout or run on the treadmill for 15 minutes.

1. "Fold"

Sit on the floor with your legs straight and your back straight. Stretch your toes and lower your body as close to the floor as possible (A). Hold this pose for 10-15 seconds (B). Take the starting position. Perform 3 repetitions.

2. Longitudinal half twine

The muscles of the back and inner thighs are stretched.

Sit on the floor, spread your legs as wide as possible, place your hands on the floor, and place your hands in line with your shoulders (A). Lean forward and try to place your forearms on the floor (B) (if you find it difficult, just lean as close to the floor as possible). Stay in this pose for 10-15 seconds. Take the starting position. Perform 2 repetitions.

3. Double crunches

The oblique abdominal muscles, leg and thigh muscles are stretched.

Sit on the floor, spread your legs wide. Bend your right knee and bring your foot toward your inner left thigh. Put left hand on your right knee, bend your right arm at the elbow, place the palm of your right hand on your ear, fingers pointing down. Lean to the left (as in the photo). Stay in this pose for 10-15 seconds. Take the starting position. Perform 2 reps, then switch sides.

4. Lunges with arm stretches

The muscles of the shoulders and hips are stretched.

Stand up straight, clasp your hands behind your back, keep your shoulders straight. Lunge forward with your left leg and lower yourself as low as possible to the floor (as in the photo). Stay in this pose for 10-15 seconds. Take the starting position. Perform 2 reps, then switch sides.

5. Knee Lunges

The muscles of the thighs and calves are stretched.

Perform the previous exercise on the right side. Next, place your left knee on the floor and with your left hand pull the foot of your left leg up, straighten your right arm up (see photo). Stay in this pose for 10-15 seconds. Take the starting position. Repeat the exercise, then switch sides.

6. Fold with floor touches

The muscles of the inner thighs are stretched.

Stand on your left knee, right leg Place your heel in front of you, hands on your hips. Lean forward and place your hands on the floor (as in the photo). Stay in this pose for 10-15 seconds. Perform 2 reps, switch sides.

7. Lunges - half-split

The muscles of the arms and inner thighs are stretched.

Lunge forward with your left leg, place your right knee and hands on the floor, keeping your back straight. Get as low to the floor as possible. Hold this pose for 20 seconds. Switch sides.

The nuances of flexibility

If there are no contraindications ( chronic diseases spine, musculoskeletal system and injuries), after 40 years you can do the splits and even become more flexible than you were at school! The main thing is to know several features of “age-related” stretching:

The older you are, the longer you need to stretch. Every 10 years you live, the stretching time should increase by 7-10 minutes. That is, if at the age of 20 it is enough to perform all the exercises from our complex once, then after 30 you should repeat the first three exercises, after 40 you should repeat the entire complex twice.
Choose moderate-intensity workouts. To keep your hip joints flexible, you need to keep the muscles of your hips, legs and buttocks toned. If you have never run, walk at a fast pace on the street (treadmill) or train on an elliptical. Well, instead group classes for aerobics, visit the pool (at least 2 times a week): it has been proven that regular training in water tightens the muscles of the abs, thighs and buttocks no worse than intense cardio exercises with shock load on your feet.
Make stretching a healthy habit. In the morning, as soon as you open your eyes, do a simple, but very effective exercise to stretch all muscle groups: lying on your back, stretch your arms behind your head and stretch your fingers up, toes down. When you return home after work, perform any 2 stretching exercises from our complex, after warming up your muscles (walk for 5 minutes at a fast pace or do several squats)

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For the splits in 30 days.

Showing off your excellent physical fitness, having good control of your body, becoming more self-confident, or simply setting a goal and achieving it - these are just some of the reasons that encourage us to do the splits. Well, as a bonus, you can increase the elasticity of ligaments and joints and get rid of disruptions in the menstrual cycle. Legs and abs will become more toned - because stretching exercises for the inner thighs help get rid of cellulite and fat deposits on the buttocks.

Intensity

Exercise 3-4 times a week, every other day. On other days, work out in the gym or attend group aerobic training.

If this isn't enough exercise for you, jump rope for 10 minutes after your workout or run on the treadmill for 15 minutes.

Total time

At least 45 minutes.

Stretching rules

You can perform our complex either independently or as a cool-down after cardio or strength training. To make the exercises as effective as possible, try to adhere to these recommendations:

It is better to perform stretching exercises in the morning. According to experts at the University of Tennessee, this type of physical training improves blood circulation and performance. Also, quiet exercises are very good for those who are not in the mood for intense exercise immediately after waking up.

Do the exercises smoothly, at a calm pace. Focus on your own sensations: lingering at the bottom point for 10–15 seconds, you should feel moderate muscle tension, but not cutting pain.

Before exercise, warm up your muscles: do squats and leg swings, rotate your feet and hips. This will help prevent stretching when moving suddenly.

To improve the tone of your thighs, in the evening, when you take a shower, massage your legs and buttocks with a massage washcloth - massage, oddly enough, also helps achieve your cherished goal - improving the stretching of the inner thighs.

"Fold"

Sit on the floor with your legs straight and your back straight. Stretch to your toes and lower your body as close to the floor as possible. Hold this pose for 10–15 seconds. Take the starting position. Perform 3 repetitions.

Double crunches

The oblique abdominal muscles are stretched

Sit on the floor, spread your legs wide. Bend your left knee and bring your foot toward your inner right thigh.

Place your right hand on your left knee, bend it at the elbow, and place your palm on your ear. Lean to the right. Hold this pose for 10–15 seconds. Take the starting position. Perform 2 repetitions, switch sides.

Longitudinal half twine

Stretches the muscles of the back and inner thighs

Sit on the floor, spread your legs as wide as possible, place your hands on the floor, and place your hands in line with your shoulders. Lean forward and try to place your forearms on the floor (if it’s difficult for you, just lean forward. Try not to arch your lower back, keep your balance). Hold this pose for 10–15 seconds. Take the starting position. Perform 2 repetitions.

The next two exercises are best performed in one group - one after the other. They work better together than separately.

Lunges with arm stretch

The muscles of the shoulders and hips are stretched

Stand up straight, clasp your hands behind your back, keep your shoulders straight and your abs tense. forward and lower yourself as low as possible to the floor. Hold this pose for 10–15 seconds. Take the starting position. Perform 2 reps, then switch sides.

Lunges with knee support

Calves also stretch

On the right side. Next, place your left knee on your hand, pull your foot up, and straighten your right arm up. Hold this pose for 10–15 seconds. Take the starting position. Repeat the exercise, then switch sides.

Fold with floor touches

The muscles of the inner thighs are stretched

Stand on your left knee, place your heel in front of you, hands on your hips, back straight. Lean forward and put

" is a very useful program for the Android OS from the Loko studio. These developers have been creating similar projects for a long time. For a long time they have been releasing applications that help users achieve certain goals. This time the program will teach you how to do the splits correctly. To achieve the full result you need spend 30 days.

By running "", you are transferred to the main menu. The interface is completely Russified, so any user can easily understand all the presented sections.

First, it is recommended that you familiarize yourself with the general information. It describes upcoming plans for the next thirty days. Almost a month of training and you can easily do the splits. But for this you need to strictly follow all the rules and not skip training.

Having switched to the main mode, the user is prompted to immediately familiarize himself with the plan for the first day. The training process is designed for an unprepared person. The initial steps are just the “base”. And after a few days you will see progress. Each workout has a picture at the top of the screen. This is a visual aid for the exercise. Below is the text, which is the theoretical part of the exercise.

Don't be lazy, read it. Then, following the instructions, proceed to execution. The next day you need to move on to the second workout. This process must be completed for all thirty days. If you break your schedule or are lazy, you will not be able to achieve your goal.

Before classes, it is advisable to do a short warm-up and stretching. This will allow your muscles to warm up a little before the upcoming workout and reduce the chance of injury. If you are not a beginner, you can do several exercises at a time. Try not to overestimate your strength. A trained user can start classes not from the first day, but run a little ahead of the program.

The developers used a nice visual shell that fits perfectly with the chosen menu style. The text font size is medium, there should be no problems reading it. The only small negative is the presence of advertising. It appears at the most inopportune moment, however, most banners and videos can be closed instantly. Install the free program "" for Android OS, improve your stretching, achieve your goal.

Is it possible to do the splits in a month? We will answer you with confidence that it is possible. Almost every person can do the splits in a month. The main condition for this is regular training and the absence of injuries. Also plays an important role physical training person. Therefore, if you were unable to do the splits in 30 days, then you should not quit classes. You need to set a goal and achieve it. Today we will tell you about the basic principles that will help you learn the splits in a month.

To do the splits in 30 days, you first need to make a training plan. You should exercise at least 3 times a week, so it is best to do split stretching exercises every other day for 30 days, and in between, pay attention to, for example, aerobic training. The total class time must be at least 45 minutes.

The split stretch for a month is best done in the morning. This will improve your performance, blood circulation and recharge your energy for the whole day. In the morning, it is best to do stretching as a full-fledged independent workout.

Please note that all exercises to do the splits in 30 days must be performed slowly and with concentration. You must feel your own body. In addition, muscle tension during exercise should be moderate; if you feel cutting pain, then you are doing something wrong. Remember that your ligaments should hurt, not your back and knees.

Remember to do a light warm-up before starting your workout, such as squats, foot and hip rotations, and leg swings. This will protect you from injury.

Pay special attention correct position bodies. Bent knees and back are the biggest mistake when stretching. This way you will only get lower back pain. You need to bend in the lower back, not in the spine. To do the splits in 30 days, your back should be as straight as possible during training. The same goes for your knees. If you keep them in a bent position, then you lose 80% of the effectiveness of the exercise.

In the evening, take time for a massage. You can massage your legs and buttocks yourself using a massage washcloth. This will improve thigh tone and inner thigh stretch.

How to do the splits in a month: exercises.

We have already written about effective sets of exercises for splits. Exercises for splits in 30 days should be performed sequentially, holding at the maximum point for 10 seconds, gradually increasing to 1 minute. We also recommend that you pay attention and take time the following exercises for twine in a month.

Exercise "fold". Initial position: sitting on the floor, back straight, legs extended. Performing the exercise: you need to lower your body as low as possible, reaching for your toes. Hold at the maximum point and repeat this at least 3 times.

Exercise “longitudinal half-split”. Starting position: sitting on the floor, back straight, legs spread apart as wide as possible. Performing the exercise: while inhaling, lean forward. Your task is to lie with your chest on the floor.

Lunge exercise. Starting position: standing straight, hands clasped behind your back. Performing the exercise: lunge forward with one leg and lower yourself as low as possible. The press should be tense. Repeat several times, and then do the same with the other leg.

How to do the splits after 20 and 30 years.

If doing the splits after 20 years is still possible without unnecessary difficulties, since the body is young and diligent regular training will lead to results, then doing the splits after 30 and 40 years can be more difficult. We'll give you some effective advice that will help you do the splits in adulthood:

Don't get attached to time. You need to stretch slowly and gradually, especially if you want to do the splits after 30 or 40 years. The main thing is regular training;
Listen to your body, each of us is different, so you need to develop your own method. Work on ligaments that stretch less easily;
To prevent the ligaments from becoming rough, try to eat less meat;
Be sure to drink 2 liters of water per day;
Take time to stretch in the morning, as it is more challenging;
When stretching, pull the toe toward you, not away from you;
Use special shoes or flooring to allow your feet to glide on the floor;
Spend as much time as possible stretching. It is best to practice in the morning and evening.

You can learn the splits after 30 years of age if you are ready for daily training and a little pain. However, you can avoid discomfort if you learn to relax and enjoy stretching.

Warm up well. Only small, flexible children skip the warm-up without consequences. If you don't want to limp to the emergency room, warm up for at least 10-15 minutes.
Don't rush things. Some people may take more than six months to do the splits. Others due to features hip joint will never be able to do this (but this happens quite rarely). In any case, take your time. If you have to endure severe pain, then your body is not ready yet.

Follow these rules and you can avoid injury while stretching, regardless of age.

What should the warm-up be like?

Before you start stretching, you need to warm up your muscles well. Start with 10 minutes of cardio exercise.

If you work out at the gym, you can run, pedal on an airbike or other cardio machine, or jump rope. A mix of exercises suitable for home:

1. 20 jumping jacks.

2. 40 “Climber” exercises.

3. 15 squat jumps.

4. 20 steps up a hill with the knee moving forward (can be done with or without dumbbells).

Perform the exercises intensely and, if possible, without stopping to warm up well. After this, do some dynamic stretching movements:

1. Circular movements hip - 10 times on each leg.

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2. Deep squat with the knees turned to the sides (sumo squat) - 10–15 times.

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3. Deep side lunges - 10 times on each leg.

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After these exercises, you can move on to static exercises.

How to do static stretching

Sit on the floor, bend your knees and place your feet together. The back is straight (can be done against the wall), knees lie on the floor or tend to do so. You shouldn't put your hands on your knees or let someone else do it. Try to press your knees to the floor with muscle strength.

Stay at the extreme point for 0.5–2 minutes.

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This exercise opens up the hips well. Get on the floor on all fours, spread your knees as wide as possible to the sides. You can bring your feet together or leave your shins at a 90-degree angle to your hips.

Place your forearms on the floor and lower yourself as low as possible. Ideally, your hips should be on the floor. Maintain this position for 30 seconds to two minutes.

Half twine

You can move into this pose directly from the frog. To do this, rise up a little, straighten one leg and continue lowering. The straight leg points clearly to the side.

Sit in this pose for 30 seconds to two minutes and switch legs.

Sit on the floor, spread your legs as wide as possible, straighten your knees and point your toes toward you to protect your knee joints.

Begin to gradually lean forward with a straight back, feeling the stretch in the groin and behind the knees. If stretching allows, place your forearms on the floor, just do not bend your back. Ideally, you should lie on your stomach on the floor, but this may take more than one month.

Find your maximum incline height and spend 30 seconds to two minutes in the pose.

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This stretch is often practiced in choreography. Lie close to the wall, raise your legs and rest them on it. Spread your legs to the sides to the extreme point, relax and stay in this pose for five to 20 minutes.

During this time, your legs will very slowly lower under their own weight, improving your stretching. Just don't stay in the pose for too long, or you'll have a hard time collecting your legs without help.

Leg-split

After all the exercises, it's time to try the cross split itself. Place your palms or forearms on the floor (this depends on your stretch) and carefully move into a split.

Pull your toes toward you or place your feet on the floor so that your knees point forward. Try to relax and breathe evenly.

Stay in this pose for 30 seconds to two minutes. If you hold the splits for 30 seconds, you can rest and repeat 3-4 more times.

How to Breathe While Stretching

Out of habit, the muscles automatically contract during stretching to prevent injury. This tension limits your range of motion and prevents you from properly stretching your muscles and connective tissues.

Helps you cope with tension and deepen your stretching. Use it in any pose.

Inhale slowly through your nose, filling your chest and stomach. Imagine that there is a ball in your stomach that needs to be filled with air. As you exhale, deepen the pose a little, if possible.

How much and when to stretch

To maintain and increase the effect of stretching, you need to do it regularly. As scientists have found out Everyday Stretching, after muscle exercise back surface the thighs remained maximally elongated for 15 seconds, and the overall effect lasted up to 24 hours.

So, to avoid having to stretch again every time, do not take a break for more than 24 hours.

It's best to exercise at the same time every day: this will help form a habit.

As for the time, it is better to choose the evening for stretching. Michael Smolensky, a professor of bioengineering at the University of Texas and co-author of a book on biorhythms, says The Peak Time for Everything that in the evenings joints and muscles become 20% more flexible, which means there is less risk of injury.

You can stretch in the morning, just warm up well and be careful as you deepen the poses.

That's all. Write in the comments how long you stretched before you did the splits.