Sport24 advised doing a butterfly and swinging your legs to the side to perform the splits
Sport24 journalists named a set of stretching exercises for doing the splits. The material is available on the publication’s website.
To begin with, it was recommended to swing your legs to the side. To do this, in a standing position, the straight leg must be raised to parallel with the floor. Then you can make a butterfly. Starting position – sitting, legs bent at the knees, feet connected. Next, you need to make springy movements with your knees, holding your feet with your hands, and pressing on your legs with your elbows so as to feel the tension in the muscles.
It was also recommended to do two types of bending to improve stretching. You can start by bending forward from a sitting position with your legs apart. Then you can make a fold to the straight joined legs. In both options, you need to stretch forward so that your stomach and chest are closer to the floor.
In addition, it was suggested to do knee tightening. Starting position – lying on your back with straight legs and arms spread to the side. “Inhale and pull the knee of one leg towards your chest. Help with your hands, stay in this position for a few seconds. As you exhale, return your leg to the starting position. Repeat the same with the other leg,” the correct technique of the exercise is described.
The complex is completed by the pigeon pose. “Stand in a plank position with your arms outstretched, bend one leg at the knee and extend it forward (the knee should be between the two hands), leave the other leg extended straight behind you. Bend over so that your chest is on your hip, stretch your arms forward,” this is how this exercise is performed correctly.
Previously, trainer Marina Plekhanova named a way to lose weight using breathing and stretching. To do this, you need to perform the “bodyflex” complex.
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