How to get on the splits quickly? For a simple layman, the question may seem strange, but this is a very burning topic for novice gymnasts and athletes engaged in martial arts using kicking techniques. In fact, the topic is quite serious, because incorrect or unreasonably accelerated body movements lead to serious injuries (sprains and ruptures of ligaments and muscles).

There are a very large number of stretching techniques, but almost all of them involve a good warm-up before stretching. As a warm-up, jumping, running on the spot or at a distance of up to 1 km, squats, kicking, in general, all that the muscles and joints of the lower half of the body are well involved in.

Some techniques suggest neglecting warming up, i.e. stretching «cold». When stretching «cold», it is proposed to do only a short-term promotion of the hip and knee joints. To be honest, we don't really like this method, because cold muscles are much easier to pull. In this case, the athlete has to increase the amplitude of stretching in a very dosed manner. Think about whether it's worth it, because it will take you a maximum of 15-20 minutes to warm up.

Before stretching yourself, you should carefully study the technique. Currently, they can be found in many places: on the Internet, in specialized literature, from friends, at training. If you have not seen the stretching process with your own eyes, then carefully read the text and study the drawing (if any). Then you need to compare the text and the drawing, because very often they go against each other. In such a situation, follow the instructions given in the text. Try to understand and remember at what position the muscles begin to stretch. It is very important to observe it in order to avoid injury later during independent training.

Stretching starts from the starting position. Occupy it, stand in it for 10-20 seconds to get used to it. At the same time, evaluate the sensations in your muscles. They may be slightly tense, but in no case should they pull.

Increase the amplitude of stretching gradually, making it gradual. Stop at each stage. If done correctly, you should have muscle pain at the beginning of each stage. You definitely need a pause to stretch your muscles. At the same time, the pain will gradually weaken, signaling good results. When the pain subsides and develops into a simple tension, you can move on to the next stage of increasing the amplitude. This process usually takes 1-3 minutes.

If during the stretching process you start to have increased muscle trembling, or the pain becomes unbearable, then immediately stop the exercise. Most likely, you are on the verge of tearing a muscle. In this case, we recommend that you significantly reduce the amplitude, rest and, if necessary, try again.

You should not be afraid of pain, because in this case, pain helps you. It notifies you in time either about a simple discomfort of the body or about the limit stage of loads. Only by focusing on the pain, you can understand whether the muscles have started to stretch. Moreover, by the intensity of the pain, you will be able to understand which side (left or right) stretches well and which is delayed.

If you stretch your legs alternately, rather than both at once, then mark the time for stretching each leg. Try to make this time coincide, although this is not the main criterion. The main thing is that in one session, both your legs should be stretched equally.

Proper breathing is your reliable assistant when stretching. It should be deep, calm, without unnecessary fuss. It is this method that will help you better cope with pain and the psychological attitude to exercise.

You can't complete a stretch by falling to the floor like a sack of straw. Your muscles are in tension, which must be relieved gradually. Slowly return to a normal position, then lie down on the floor and listen to your body. The body will tell you how different muscles feel. When resting, do not allow the muscles to cool down too much, otherwise they will end up freezing.

And one more thing. Don't try to do the splits in one session. This process requires calmness and a step-by-step approach. Remember that you will be fine, just a little later. You must set your own control points and strictly follow the plan you have developed. Perseverance and dedication will ensure you a good result!