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How to do the splits in two weeks
To achieve this desired result, you need to do stretching twice a day, hard, but without extreme effort not to get injured, which may require a long recovery. Before stretching be sure to warm up the muscles as a warm-up suit running, jumping or intense walking and Mahi, active dance moves for at least 10-15 minutes.
All stretching exercises to do in a relaxed state, slowly and always slowly. In the first days you will notice significant soreness throughout the body, but to stop the stretching at this stage, otherwise all efforts will go to waste. Only regular practice will allow you to achieve rapid progress. To ease pain and excessive stress, you can take a hot bath before sleep, visit bath and apply a warming ointment.
Sitting on the floor, extend your legs forward. Not rounding your back, tilt your torso, trying to reach hands to toes and grab them. Hold this position for 20-30 seconds, slowly unfold and repeat 10-15 times.
Now extend one leg forward and the second side at a right angle. Try to get as close to this position, helping himself with his hands, hold it for at least 10 seconds, repeat 3 times on each leg.
Lying on the floor, lift your tight straight leg to a right angle, hold this position and start to plant the legs to the maximum possible width. Hold this position for 10 seconds and lower your legs, making a 10-second pause for muscle relaxation. Repeat 7-8 times.
From a standing position, do a lunge the right leg forward so the knee was at a right angle to the floor. Repeat in this position "squats", omitting the groin as close as possible to the floor, keeping the torso upright. Then lean forward and also stretch the muscles shaking movements. Then change the leg. Do 6-8 repetitions.
Also, standing, follow Mahi straight leg forward, trying to raise it as high as possible and hold in this position. Ensure that the knee remained certainly rectified. Repeat 10-12 times. Then do the same swings sideways and back.
Standing on one leg, put the second on a chair, table or other object at waist level, bend your knee and move the pelvis towards him, trying to squeeze as tightly as possible. Repeat 5-6 times for 8 approaches on each leg.
How to make Breasts firmer: TOP 10 exercises
Why you have to train even tired
If you follow all these guidelines, after 3-4 days of active employment, you will experience increased flexibility and mobility of the lower body, and will soon be able to indulge in a great twine! published
Source: justcoolidea.ru/kak-sest-na-shpagat-za-dve-nedeli/
All stretching exercises to do in a relaxed state, slowly and always slowly. In the first days you will notice significant soreness throughout the body, but to stop the stretching at this stage, otherwise all efforts will go to waste. Only regular practice will allow you to achieve rapid progress. To ease pain and excessive stress, you can take a hot bath before sleep, visit bath and apply a warming ointment.
Sitting on the floor, extend your legs forward. Not rounding your back, tilt your torso, trying to reach hands to toes and grab them. Hold this position for 20-30 seconds, slowly unfold and repeat 10-15 times.
Now extend one leg forward and the second side at a right angle. Try to get as close to this position, helping himself with his hands, hold it for at least 10 seconds, repeat 3 times on each leg.
Lying on the floor, lift your tight straight leg to a right angle, hold this position and start to plant the legs to the maximum possible width. Hold this position for 10 seconds and lower your legs, making a 10-second pause for muscle relaxation. Repeat 7-8 times.
From a standing position, do a lunge the right leg forward so the knee was at a right angle to the floor. Repeat in this position "squats", omitting the groin as close as possible to the floor, keeping the torso upright. Then lean forward and also stretch the muscles shaking movements. Then change the leg. Do 6-8 repetitions.
Also, standing, follow Mahi straight leg forward, trying to raise it as high as possible and hold in this position. Ensure that the knee remained certainly rectified. Repeat 10-12 times. Then do the same swings sideways and back.
Standing on one leg, put the second on a chair, table or other object at waist level, bend your knee and move the pelvis towards him, trying to squeeze as tightly as possible. Repeat 5-6 times for 8 approaches on each leg.
How to make Breasts firmer: TOP 10 exercises
Why you have to train even tired
If you follow all these guidelines, after 3-4 days of active employment, you will experience increased flexibility and mobility of the lower body, and will soon be able to indulge in a great twine! published
Source: justcoolidea.ru/kak-sest-na-shpagat-za-dve-nedeli/
