How quickly children do the splits. How to teach a child to do the splits? We all need to understand that regular stretching training will be required. Stretch your shoulders and triceps

Physical development The development of a young body is of great importance for the health of the child, so parents try to involve their child in popular sports as early as possible. One of the popular ones is gymnastics, where the baby can get the full range of stretching exercises. Let's consider all the pros and cons of such activities and at what age can a child be involved in sports.

The benefits and harms of children's stretching

Stretching has a number of positive aspects, which makes it so popular:

• systematic training strengthens the musculoskeletal system, the motor abilities of the joints increase, coordination and balancing ability improve, and, accordingly, children’s falls become safer;
• performing an exercise such as the splits will help avoid the development of arthrosis and arthritis with age;
• Stretching has a beneficial effect on genitourinary system due to increased blood flow in internal organs pelvis;
• systematically performing sports tasks improves the functioning of the digestive organs;

  Did you know? The youngest world champion in artistic gymnastics is Romanian Daniela Silivas, who received gold on the balance beam at the age of 13. She started doing gymnastics at the age of 6.

• during classes, the child develops a correct posture, the spine is stretched;
• Stretching prevents spasms and tension in muscle tissue, which cause pain;
• In addition, the exercises teach you to concentrate at the right moment, and this, in turn, has a positive effect on the baby’s psyche.

There are also negative aspects to stretching when performed fanatically (more relevant to professional activities):

• back problems - it can simply be pain, curvature of the spine and even intervertebral hernia;
• sprain - an injury that can occur due to strong and sudden stress while performing a certain exercise;
• there is a possibility of serious injuries to the legs and spine;
• the presence of pain is almost always present, which, in turn, affects the mental state of the child;
• if it is necessary to follow a diet, there is a possibility that the growing body will not receive the necessary nutrients;
• heavy loads on the body, study, sports and even recreation - everything is done according to a schedule; the child’s sleep may be disturbed due to chronic overload.

Important! At the age of 6–7 years, children involved in rhythmic gymnastics are often diagnosed with severe lumbar deflection and scoliosis due to uneven load.

At what age can you start?

A child can do the splits much faster than an adult due to mobility and good extensibility of the ligaments. Parents should know how to teach their child to do this correctly, without health problems.
Stretching classes can be started from 4 to 7 years old; this is the best age when a child can adapt to sports activities and quickly acquire the necessary flexibility. Classes should be regular, since only this approach to sports can be beneficial.

How to properly stretch children

Stretching for children who are taking their first steps in sports must be carried out according to existing rules, and if they are performed without violations, then no injuries are to be feared.

The entire complex should consist of familiar and simple exercises that are performed slowly and smoothly, without sudden movements. When using unfamiliar training, perform easy movements first, then move on to more complex ones.

Stretching must be done in 4 stages:

• starting position;
• stretching;
• smooth exit;
• pause.

When performing any exercise, breathing should be even, exhaling at the moment of stretching. The load increases gradually as the number of repetitions and difficulty level of the exercises increases.

Important! Stretching should not be done on unwarmed muscles - this can cause injury.

Before performing basic stretching exercises, warm up for 15 minutes.

It can include:

• jumping:
• swing your legs to the sides;
• squats;
• "mill" etc.

The simplest set of exercises

Basic stretching for a child allows you to prepare the body for more complex exercises, including the splits. Practicing trainers claim that children show more interest in this stretching because they consider the splits an adult exercise.

Did you know? Due to its anatomy, transverse splits are easier for boys to perform, and longitudinal splits for girls.

Each of the exercises below must be repeated 10–15 times:

1. "Cat". We get on all fours and lower our heads down. Inhale, raise your head up and bend your back so that your stomach is as low as possible to the floor. Exhale - return your back to the starting position and at the same time draw in your stomach.
2. Stretching the triceps and shoulder muscles. We take a position, standing or sitting. With the fingers of the right hand over the shoulder, we touch the spine between the shoulder blades, at this time with the left hand we press on the right elbow until the muscles are slightly tense (tolerable pain is felt). Exactly the same for the other hand.
3. Pull the upper body. In a standing position, hands clasped behind your back. Task: smoothly turn your elbows to the center of your back and raise your arms up until you feel tension between your shoulder blades and in your shoulders.
4. Stretching the thigh muscles. In a standing position, we lunge forward with bending the legs at the knee.
5. Stretching the gluteal and thigh muscles. From a lying position on your back, using an elastic bandage attached to your foot, slowly raise your legs, pulling them towards you.
6. We work the whole body. Lying on your back in the “star” position, stretch your arms and legs as far as possible, and at the same time strain your abs. You can also do the boat exercise while lying on your stomach.

One of the most impressive exercises was and remains the splits. Have you ever noticed how many admiring glances a person gets when he does the splits? This simple exercise requires a lot of effort and work. Children, traditionally, master this skill much easier. But they also require training and daily exercise. The features of children's split stretching will be discussed in this article.

Features of children's twine

Muscle and connective tissues in children are softer and more pliable for various types of manipulation. Therefore, making twine is much easier for children than for us adults. But, despite this feature, we should not forget that their muscles are not plasticine. You need to gradually put your baby on the splits. You should also remember about some psychological nuances. Not all children want to stretch and waste their time of carefree play on exercise.

Therefore, think carefully about your child’s motivation and how your classes will be held. If you decide to send your child to a specialized sports section or club, make sure the qualifications of the teacher and familiarize yourself with the conditions in which you will have to practice. Home training is received with great enthusiasm by many children. This is the time to spend with your parents. It is important that the child enjoys studying. Otherwise, you will expect childish rebellion and the absence of any results.

Before you start stretching, you need to decide on the type of twine: longitudinal or transverse. The set of exercises that will make up a deep stretching complex will depend on the type of splits. much easier to do. Try to master this particular exercise first.

Another nuance that is worth paying attention to is that the child, at the initial stage, cannot stretch on his own. He needs help, both physical and psychological. Therefore, it is best to do all the exercises together, insuring the baby and making sure that they are performed correctly. This will not only allow you to achieve the desired results faster, but also avoid unnecessary injuries.

Best age to learn the splits

Twine is very useful for children. But at what age can you start training so as not to cause harm? Experts recommend starting to stretch at the age of 5–7 years. During this period, a person’s muscles and ligaments are most susceptible to influence. Thanks to this property, training is less painful and more effective. In addition, at this age children can already consciously perform exercises.

Due to increased natural activity, some children respond poorly to static exercises. They get bored. Take into account amplitude movements: leg swings, lunges, etc. Such movements are perceived with great interest, and stretching occurs due to muscle work. The main thing is to try to increase the amplitude in every movement.

The benefits of children's stretching

This article deals exclusively with the amateur type of load. When classes with a child are carried out for his harmonious physical and psychological development. Thanks to such training, children’s backs are strengthened, their posture is leveled, and all muscle groups are toned.

Stretching to the splits helps relieve psychological fatigue and tension. This is especially important for schoolchildren who are overloaded with tasks today. Relieving tonic tension during training helps stimulate brain function.

Thanks to regular exercises for 20 minutes, the child will begin to absorb information more easily, anxiety will decrease, and immunity will improve.

Where to start stretching for splits

Any workout should begin with a warm-up. Despite the fact that children's muscles have increased plasticity, they still need pre-warming.

Any active exercises are perfect for this: running, jumping, dancing. Anything that will make the young gymnast actively move and his muscles work. But remember that our task is not to exhaust the child, but to prepare him for further stretching. The optimal time for warming up is 5 – 10 minutes. Come up with your own exciting method. This could be a set of movements to your favorite song or some kind of game. This approach will make your classes more interesting.

We also pay attention to the fact that you should start training with a “basic complex”. We will present it below. These exercises prepare the body to fully stretch the legs. Basic exercises for children are very similar to those performed by adults. But they need to be done with greater caution. The child cannot yet correctly assess the capabilities of his body, and this can lead to injury.

Children's split stretch

Children master the splits much faster and easier. Their body is still developing, and favorably perceives this kind of load. The main thing is not to overdo it. Remember that it is very easy to overdo it. But eliminating the consequences is the opposite. It is not without reason that professional gymnasts have many diseases that are associated specifically with stretching.

Pay attention to how the child reacts to a particular exercise. If you see that he is in pain, reduce the impact. If your baby doesn’t do a certain movement willingly, try changing it to another exercise. Don't be afraid to experiment. It is very important that training is enjoyable. Only in this case will the child return to them and achieve good results.

Now let's outline a few important rules that relate to children's training:

• Remember that the room where the classes take place must be warm. Cold does not have the best effect on muscle elasticity. Exercise becomes less effective and the risk of injury increases.
• Choose the right clothes. Too tight or, conversely, loose fit can interfere with exercise and cause discomfort. Cotton T-shirts, leggings, and gymnastic swimsuits are suitable. But with shoes everything is much simpler; we don’t need them. Stretching is traditionally done barefoot, or wearing cotton socks.
• Correctly performed exercises should not be accompanied by pain. Only slight muscle tension is acceptable. Observe your child carefully and ask about his feelings. The impact should be constant, but not sudden.

• As mentioned above, any stretching should begin with a warm-up. Don't neglect this rule
• The key to the success of any training is regularity. It's best to stretch daily.
• Any stretching exercise is performed in four stages: assume a pose, stretch, come out of the pose, and rest. Be sure to take a break between exercises.
• Before you begin working on stretching, consult with a physical therapist. He will help you create the right training program and select the appropriate exercises.

Basic exercises for children's stretching

All the exercises described below are perfect for children of different ages. Gradually, when the child adapts, it can be supplemented with elements of deep leg stretching.

"Cat"

This name is familiar to all yoga lovers. We get on all fours, head pressed to chest. As we inhale, we raise our head up (look at the ceiling), and bend our back down. The stomach reaches towards the floor. As you exhale, lower your head down, arch your back upward, and pull your stomach under your ribs.

You need to repeat the cycle 10 times.

Stretch your shoulders and triceps

This exercise can be done either standing or sitting. We place one hand behind the back over the head, the second through the bottom. We try to clasp our hands behind our backs. Then we change hands.

Try to stay in this position for 15 to 30 seconds.

Pull the top of the body

Hands are clasped behind your back. We turn our elbows inward. There should be a feeling of tension in the shoulder blades and upper back. We stay in this position for 15-20 seconds.

Stretch your hips

We stand straight. We bend one leg, slowly lift it up and at the same time begin to lean forward. The back remains straight. We repeat the same movement with the other leg.

Runner's stretch

We take a wide step forward, fixing the body in a lunge. Using short movements, we try to lower the pelvic area to the floor. We do 10 - 15 springs down, after which we do the same with the second leg.

Star pose

This exercise stretches the entire body. Lying on your back, strain your abdominal muscles. We try to spread our arms and legs to the sides as wide as possible.

As you can see, there is nothing complicated in these exercises. But, they will help prepare the child’s body for the splits. Try to do this simple exercise every day. Thus, you will not only put your child on the splits, but also ensure his harmonious development.

Is stretching beneficial for children? This question is asked by many caring parents, especially mothers and fathers of girls. Here, as with most dilemmas, there is no clear answer. If you don't overdo it, baby stretching is very useful.

The benefits and harms of children's stretching

It's no secret that most professional athletes suffer from a host of diseases caused by their type of activity. Almost all professional gymnasts have various musculoskeletal disorders. And systematic stretching to the limit of your capabilities plays an important role in this. Excessive stretching of the ligamentous apparatus leads to joint laxity, which creates favorable conditions for the development of osteochondrosis and deforming osteoarthritis.

Gymnastics and choreography, which children do only for their own pleasure, as a hobby, only bring benefits. Stretching exercises for children are useful because they help normalize and optimize the tone of almost all muscle groups, strengthen the back and straighten posture. By relieving tonic tension, they activate the corresponding brain structures. The child’s mental state improves, also because any exercise relieves accumulated physical and mental fatigue, which is very typical for children, especially school-age children.

Therefore, the answer to the question “do children need stretching” is more likely yes than no. But whether to carry it out with fanaticism or not is up to you, dear parents.

Children cannot stretch on their own, and stretching is especially difficult for beginner children. The task of adults is to help the child perform stretching exercises correctly, without jerking or breaking technique.

• Stretching exercises for children should not be accompanied by pain.
• Before stretching, a warm-up warm-up is necessary.
• Training should be regular.
• Any stretching exercise should consist of four phases: taking the desired position, stretching, smooth release from the position, pause.
• Ideally, before starting a stretching course, you need to consult with a physical therapy instructor to create a program that the child will perform under the strict guidance of the parents. In a couple of months a new program will be drawn up.
• Stretching can be performed by children from three to four years old.

The simplest set of stretching exercises for children

• Exercise "Cat"

Starting position: standing on all fours with your head down.

As you inhale, raise your head up and bend your back (stretch your stomach down). As you exhale, arch your back, lifting and drawing in your stomach. Repeat 10 times.

• Exercise for stretching the muscles of the shoulder and triceps

Starting position: standing or sitting.

With the fingers of one hand, we touch the back between the shoulder blades over the top, with the other hand we grab the first by the elbow and pull back until a slight tension appears in the muscles. We repeat the exercise for the second hand.

• Upper body stretching exercise

Starting position: standing straight with your hands clasped behind your back.

Slowly turn your elbows inward, trying to feel the tension in your shoulders and between your shoulder blades.

• Exercise to stretch the thigh muscles

Starting position: standing straight.

We put one leg forward and slowly bend it, thereby lowering ourselves down. The back is straight. We repeat the same with the other leg.

• Stretching exercise for the gluteal and thigh muscles

Take a towel, elastic band or scarf, throw it over the foot of one leg and slowly lift your straight leg, pulling it towards you. We repeat the same for the other leg.

• Hip stretching exercise

Starting position: sitting on your knee.

Slowly lower your pelvis down. We repeat while sitting on the other knee.

• Full body stretching

Starting position: lying on your back.

We stretch our arms and legs to the sides as far as possible, tensing the abdominal muscles.

***

The given set of exercises is basic. It helps prepare the body for more serious stretching. When the child is ready physically and psychologically, you can begin exercises. As practice shows, when stretching for splits is performed, children show great interest in it. These exercises are similar to those performed by adults, however, stretching for the legs of children should be performed with greater caution, if only because the child is not able to fully assess his capabilities.

Video: stretching children into splits

Proper split stretching is a guarantee of safe physical exercise at home or in the gym. Both beginners and experienced athletes can perform it. Warming up gymnastics will help you easily sit on the longitudinal or transverse splits. It will also help you maintain a slim figure. Our workouts with instructions in photos and videos are also suitable for children 3-5, 7-10 years old. Useful activities will help children grow healthy and strong.

Effective split stretching for beginners at home - step-by-step video

For beginners, learning how to make a beautiful transverse or longitudinal split is quite easy. To do this, you just need to constantly train and select simple sets of classes. Light loads will eliminate muscle pain. Therefore, they should be given gradually and without zeal. At the same time, you do not need to visit the gym to conduct training. With the help of the videos we have selected, beginning gymnasts can do split stretches at home.

Step-by-step video lessons on doing split stretches at home for beginners

After carefully watching video lessons from experienced trainers, you can immediately start training. Step-by-step implementation of the complexes will help you do the longitudinal or transverse splits really quickly. The speed of learning depends only on the desire of the person performing the classes and his physical fitness.

Correct stretching for splits for children 3-5 years old, 7-10 years old - examples with photos and videos

Children's gymnastics is important for every child at any age. It allows you to develop flexibility, strengthen and build muscles, and form a beautiful figure. With frequent stretching, children 3-5 or 7-10 years old will be able to easily do the splits.

How to properly stretch for splits with children 3-5 years old?

For kids, you need to select exercises that will be more like an entertaining game. Simple exercises will not cause discomfort in children. At the same time, the increased flexibility of children under 5 years old will allow each of them to do the splits in just a week. The following video lesson will help coaches and mothers choose simple exercises to practice with children. It contains many useful instructions.

Photo examples of split stretching exercises for children 7-10 years old

Children over 7 years old need to do more gymnastics than children. This is due to the requirement to develop the habit of doing physical exercise and achieve the desired results. But heavy loads should be immediately excluded. Children should complete tasks without feeling discomfort. To do this, the guys need to warm up their muscles well before the main loads. You should start your workout by jumping and bending from side to side for 30 seconds. Then follow the swings of the legs and arms. Rolling from one leg to the other will help you prepare for the main activities. After completing them, the guys must complete the following exercises:

The complex we have prepared will definitely appeal to children aged 7-10 years. At the same time, it will help them grow healthy. Parents and coaches just need to instill in their children a love for such activities. Constant training will help significantly strengthen the muscles of your legs and abs.

Simple cross-split stretching at home - step-by-step exercises with a chair

You can conduct physical exercises for stretching the cross splits at home in a non-standard way - with a chair. This method will help to quickly warm up the muscles and prevent pain in the legs. The video we prepared will help you carry out this exercise correctly.

Video example of step-by-step exercises with a chair for stretching cross splits

If you strictly follow the trainers' recommendations, doing home exercises with a chair will be as easy as shelling pears. An interesting complex for home can be considered an excellent replacement for training in the gym. It does not require any special skills and is suitable even for beginners.

How to do splits stretching at home - video and photo exercises

The videos and photos we have selected will help you learn how to do split stretches at home without much difficulty. Simple training can be done by both experienced gymnasts and beginners.

A selection of exercises with photos for stretching the splits at home

Our complex will help girls achieve proper muscle stretching without pain. It must be repeated daily (or at least 3-4 times a week). The lesson should be carried out without much effort. You are allowed to take 30-second breaks between tasks.

Following these instructions will help you achieve a chiseled figure. This workout will help highlight your waist and make your legs slender.

Video example of preparatory exercises for splits at home

You can work at home with another complex. At the same time, blocks of exercises can be either universal or suitable only for beginners or experienced gymnasts. For example, novice athletes will like this video lesson:

Regular exercise will help you quickly get your body into ideal shape. At the same time, you can perform the exercises even at home. Simple gymnastics and fitness routines will make your legs slender and your hips rounded. And the easiest way to achieve such results is considered to be stretching into twine (longitudinal or transverse). It takes little time and is suitable for beginner athletes, children 3-5, 7-10 years old. Light exercises will help you quickly and easily strengthen your leg muscles.

Twine always causes delight and admiration for most people. What parent doesn’t want his child to be able to surprise his friends with his stretching, so that the baby can easily do the splits? And if he is involved in a sports section in gymnastics, martial arts, dance, then he simply needs it. It happens that for some children flexibility is a gift from nature, and it happens the other way around. Stretching is a simple matter, and anyone at any age can learn to do the splits. This article describes in detail how to do the splits for children.

Why put your baby in the splits?

If you need to put a child quickly into the splits, but there is no innate ability for this, then it is necessary to develop flexibility with the help of special exercises. If you are wondering how children can learn to do the splits, then you need to add a little about the benefits of stretching. What are the benefits of flexibility and why develop it:

It is also useful for adults to develop body flexibility. It is, of course, more difficult for them, and it takes more time for results than for children. Therefore, if a child does stretching exercises in early childhood, then in adulthood it will be easier for him to maintain flexibility, and he will easily be able to remember how to do the splits. After all, this position brings many benefits to the adult body.

So, in order to do the splits in a week, a child must follow a number of the following rules:

Before you start doing the splits

And yet, how to do the splits for beginners for children? First, you need to think about what clothes your child will wear for training. The shape should not be tight, comfortable and elastic. Choose non-slip shoes.

At the very beginning, before training, the muscles need to be warmed up. Running, jumping, and squats are suitable for this. You can use a jump rope or a ball. You should warm up in a playful manner for at least five to ten minutes. After the blood has dispersed a little, you can begin stretching.

How to do cross splits for children and longitudinal splits

Every time before children do the splits, it is necessary to perform muscle stretching exercises. They should be done for at least ten minutes. Stretching exercises are given below:

These were exercises to help a child do the splits.” If the preparation has been made, the stretching exercises have been completed, you can try. The child needs to sit on the splits slowly and carefully, while trying to stretch. There should be no sudden movements. You can support the baby by the shoulders. The pain when stretching on the splits should not be severe. In no case should you be forced to endure, otherwise, after severe pain, the child will not exercise anymore.

Final stage

After the child has sat down on the splits or tried to sit down, having finished the exercises, he should shake his arms and legs and stretch them to relax the muscles and joints. The child should be given rest to allow the muscles to recover.

If you still have a question about how to quickly do the splits for your child, following the recommendations, then you should keep in mind that you need to work with your child for half an hour a day, and in two weeks your baby will do the longitudinal and transverse splits freely and easily.

Why are children more flexible than adults?

Children often surprise adults with their innate gutta-percha. It costs them nothing to put a foot in their mouth or do some kind of acrobatic exercise without any preparation.

Is it easier for girls to do the splits?

Girls are more flexible than boys, and this is due to hormonal levels, because more collagen and elastin are found in the muscles of the female body.

The flexibility of the body of both boys and girls also depends on genetic inheritance. As a rule, if the mother managed to do the splits, then after regular training it will not be difficult for the children to repeat it.

How to do the splits for children, based on age?

At the age of 1-3 years, the musculoskeletal system is formed in children. The joints are mobile, and there is no need to specifically stretch them. During this period, it is enough for the child to play in the yard and perform simple aerobic or choreographic movements. You can practice children's rhythm. Starting from 1.5 years, such exercises will help strengthen muscles and develop flexibility.

When a child is 6 years old, for the best development of flexibility, it is worth looking for a gymnastics or acrobatics section for him. This way, with the help of a trainer, you can quickly and painlessly put your child into the splits. Usually, at the age of 6-7 years, the muscular-ligamentous apparatus in children is already quite strong, but still elastic and extensible.

As the child's body grows, joint mobility continues to increase until the age of 13-14. By the age of 16-17, natural flexibility inevitably decreases and stabilizes. In order to maintain flexibility and stretching, you need to start exercising from an early school age, and then just keep in shape with physical activity.

Is it safe?

A child can and should do any stretching exercises. But in compliance with all rules and recommendations. In order to avoid injuries, sprains, “loose” joints and other negative changes, it is necessary, along with the development of flexibility, to simultaneously strengthen the muscular-ligamentous apparatus special exercises, and best of all - together with a coach. The trainer will select an individual set of exercises for your child, taking into account his physiological characteristics. He knows exactly how to do the splits for children.

The baby should not be afraid, he should be able to tolerate the pain of stretching into the splits. When performing stretching, injuries are possible if you do not follow two rules: regularly and gradually. You need to do the splits little by little, sitting down deeper and deeper as the pain disappears.