5 Preprostih Razdeljenih Odsekov Za Začetnike

2024 Avtor: Cecilia Ryder | [email protected]. Nazadnje spremenjeno: 2023-12-17 14:23

Ali želite biti prilagodljivi in gibčni? Si želite, da bi bile vaše mišice super močne in se manj utrudile? Potem bi morali izvajati vadbo "split".

"Razkol" ni nekaj, česar se nekega lepega jutra zbudiš in storiš. To je nekaj, kar zahteva vašo zavzeto prakso, da mišice sprostite in prilagodite.

Bi radi izvedeli več o tej super neverjetni vadbi? Potem morate to objavo prebrati!

Kaj je "delitev"?

"Razcep" je položaj, ki zahteva visoko stopnjo mišične prožnosti in moči. To je razlog, da človek ves čas sliši, da plesalci, telovadci, navijačice in borilne veščine izvajajo delitve. Toda ne nasedajte mitu, ki se razcepi, je težka in zapletena rutina; to lahko izvede vsak!

Vse, kar potrebujete, je dober režim raztezanja, da odprete boke, medenične in stegenske mišice, da povečate prožnost, in glavni pogoj za razcep. Raztezanje je tudi edini način za preprečevanje bolečine v mišicah in utrujenosti.

Preberite, če želite pomoč pri raztežajih, ki vam lahko pomagajo doseči razcepe (1). Ti se lahko uporabljajo tako za sprednje kot tudi za bočne.

Začetne vaje za raztezanje za delitve:

1. žabja poza:

Ta odsek deluje tako, da ogreje boke in odpre notranjo stran stegen.

Metoda:

1. Lezite na trebuh in združite podplate stopal.
2. Dvignite noge tako, da so podplati še vedno skupaj.
3. To je odličen raztežaj za notranjo stran stegen.
4. Položite eno nogo na drugo nogo in jih ponovno dvignite.
5. To je globlje raztezanje za stegna, saj bo teža stopala pritisnila drugo navzdol in poglobila raztezanje.
6. Preklopite in raztegnite.
7. Porabite nekaj časa za izvajanje te vaje in nato spustite obe nogi.
8. Lahko se spočijete tako, da glavo spustite na roke in se sprostite. Nežno dihajte.

Prednosti:

To je preprosto raztezanje za razcepitve, ki ga lahko storite tudi, ko gledate televizijo. Počakajte v tej pozi in začutite, kako delujejo notranje stegenske mišice.

2. Raztezanje sprednjega dela telesa:

Metoda:

1. Podplate stopala združite pred dimljami.
2. Prepletite prste pod nogami.
3. Dvignite glavo. Ostani tukaj nekaj sekund.

Ko se pripravite na ta odsek naprej, odstranite prsni koš in pokleknite telo naprej. Vendar ne gremo predaleč. Ta raztežaj bomo čutili kot prerivanje na zunanji strani kolka, pa tudi globok raztezek v stegnih. Ne pozabite držati glave gor in ne dol.

Fold your body all the way down and forward with forehead on the ground and elbows on the floor, for the deepest variation of this stretch.

Benefits:

This is a great stretch for your inner thighs which is what we want for doing splits.

3. Side Body Stretch:

Method:

1. Extend your right leg out to the side, opening it up with toes towards the sky.
2. Take your right hand and hold your left ankle.
3. Using the left hand, reach up and over and stretch.
4. Feel the blood flow into your inner thigh muscles.
5. Grab right toes with your left hand (or try to).
6. While doing this, your gaze should be towards the sky and your chest should be open.
7. Come back to an upright position.
8. Walk your fingers forward fully. Keep your toes pointing upwards while doing this for a full inner thigh stretch. Breathe deep and steady.
9. Repeat with the other leg.

Benefits:

A deep stretch for inner thighs.

4. Stretch For Hips And Undersides Of Legs:

Method:

1. Extend both the left and right legs out towards the sides.
2. Feel the stretch in the undersides of legs.
3. Reach up and over, as before, with right arm and stretch.
4. Grab the left toes with your right hand for a deeper stretch.
5. Keep your gaze up and chest open.
6. Repeat with the other arm.
7. Come back to an upright position.
8. Walk forward on fingertips.
9. Stop midway and rock back on your extended fingertips.
10. Bend all the way down, with elbows flat on ground for a deep stretch.

Benefits:

This exercise stretches and works on muscles of hips and legs that help in splits.

5. Using A Wall To Press Into Splits:

Method:

1. Sit facing a wall.
2. Open your legs out sideways and place your feet sideways against the wall.
3. Press hips forward. As a beginner, you may want to inch your hips forward to prevent injury.
4. Once there, close your eyes and try to stay there for as long as possible.
5. Your arms should be at the back of your torso, touching the floor and supporting your body.
6. To deepen this stretch, you can bring your chest forward and closer to the wall.
7. Place all your body weight on your backward outstretched arms and rock back gently.

Benefits:

This exercise opens the hips up.

[Read: Great Stretches For Tight Hip Flexors]

After doing these simple, beginner- level stretching splits, you should feel pretty stretched out and warmed up. You would want to keep this exercise regime for beginners, going for a couple of days at least, to improve your flexibility by leaps and bounds and by ultimately mastering the splits.

Ne pozabite spodaj pustiti komentarjev o svojih izkušnjah pri izvajanju teh preprostih razteznih vaj za razcepe. Radi vas slišimo!