Longitudinal splits are one of the main stretch exercises. Thanks to it, the iliopsoas muscle is stretched, which has a beneficial effect on posture. Also blood flow to the muscles of the legs and pelvis increases, their oxygen supply increases, which means the metabolism process also improves. This way the body cleanses and rejuvenates faster. In addition, the ability to do the longitudinal splits also brings pleasant emotions: you feel much more energetic, younger, and healthier than others. For athletes, the splits are no less important!Football, all types of martial arts and martial arts, figure skating, running, all types of jumping, crossfit muscles and tendons, achieved precisely by stretching.
How to sit down correctly in a longitudinal split
Any twine does not tolerate a “cold attitude”. This means that the muscles, ligaments, and joints must be well warmed up and developed at the time of stretching. Special exercises for joints with cardio exercises for 15-20 minutes will come to the rescue.
When performing a longitudinal split, the pelvis must remain straight. Your legs should also be straight, your knees straight. At the foot in front, the toe points up. The arch of the foot and the knee of the leg laid back look straight down, while the heel is directed upward. When sitting on the longitudinal split, you need to transfer a little more body weight to the back leg.
Longitudinal split exercises
There are several ways to stretch. More often they are divided into two types: static and dynamic. Both types of stretching can be performed in pairs or without.
Static stretching exercises:
According to experts, static exercises are more effective. These include: lunges, bending to straight legs from a standing and sitting position, pulling the legs towards the body. It is important to remember that the delay in stretching should be at least 30-60 seconds and no sudden movements!
Dynamic stretching exercises:
Dynamic stretching is good as a preparation for static stretching, as a continuation of warming up. It mainly involves swinging your legs forward, backward and to the side. It is advisable to repeat each type of exercise at least 10 times.
What you need to consider in splits training
Anatomical features: body flexibility is reduced until 8-9 o’clock in the morning, as well as in a state of fatigue.
“Overtrained” muscles lose their elasticity, which means they do not contribute to full stretching. A slight nagging pain while doing the longitudinal splits is normal. The presence of sharp and severe pain is a sign of improper execution and a reason to interrupt the workout. For comfortable stretching, it is good to use relaxation, for example, relaxation breathing. Then you will feel less pain, but simply discomfort. For greater effect, it is advisable to include stretching exercises in every workout. If a ligament has already been torn, then at first you cannot stretch. You can return to full stretching gradually, starting with light stretches. When performing stretching exercises, you should first of all take care of your own safety and preservation of your own health. Longitudinal splits do not tolerate temporary settings and thoughtless pressure. Diligence, regularity and desire are much more important. Forward to results! very good article about right and wrong