Expert Ksenia Kvasova recommended five exercises for mastering the longitudinal splits. Her words are quoted by Around the World.
Kvasova noted that when performing longitudinal splits, a lot of muscles are involved – the gluteal, calf, lumbar muscles, quadriceps femoris, hamstrings, ankle. The split can be left or right, but you need to train both sides so that the load on the body is even.
Kvasova suggested starting the preparation by lifting the straight leg abducted to the side and semicircular movements of the straight leg back and forth. Both exercises are performed in a position on all fours, supported by the forearm of one hand and the palm of the other.
To stretch the hamstrings, the trainer recommended doing a lunge by moving your pelvis back and straightening your front leg. Next, you need to dynamically or statically pull your stomach to your thigh.
To stretch the front of the thigh, Kvasova recommended standing in a lunge, bending your back leg and, clasping your ankle with your hand, pulling your heel towards your buttock. You can also perform lizard lunges – this is a more complicated version of the exercise, in which the hands are placed on the inside of the front foot on the palms or elbows.
Previously, fitness trainer Anastasia Yurpalova proposed a complex for getting rid of belly fat in 10 minutes a day. She recommended doing side plank push-ups (10 reps on each side), Russian twists (20 reps), and flying scissors (30 reps).
Source: Lenta
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