trainer Alexandra Koshelkova showed exercises for stretching split, which you can do at home yourself. The idea to do the splits came to my mind two years ago, when I decided that I needed to do my stretching and went to the Plastilin studio. There I quickly realized that almost everything was wooden (except for the brain, tongue, and nails). But I met a wonderful trainer Sasha Koshelkova, who puts students on all types of splits and still has not lost her enthusiasm for me.
I asked Sasha to choose their simplest and most effective exercises that can be performed at home, but at the same time quickly sit on the split. It turned out to be a full-fledged workout, during which the whole body is warmed up, but the main emphasis is on stretching the leg muscles in order to sit on a longitudinal split.
How often? Sasha advises to repeat the workout twice a week, but if the muscles do not hurt afterwards, then it is possible and more often – every two days. You can sit on the splits at any age, but for this you need to exercise regularly. The main rule: the more often you exercise, the less effort you put into training – otherwise the muscles will not have time to recover and there will be no result.
Important: during exercise there should be no sharp or cutting pain, only a slight pulling.
For training you will need: a rug, a pair of pillows, a pair of chairs and a stack of books.
Warm up
Head rotation
Do: tilt your head back and forth, to the left and right shoulder, turn left and right. 8 times.
Warm up: muscles and ligaments of the cervical spine.
Sasha Koshelkova: “Do not throw your head back completely and do not make turns abruptly – the neck is fragile and easily damaged. This is especially true for those who work a lot at the computer. “
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