Exercício 4
To get larger efficiency in
the split exercises it can combine other movements to include a larger
amount of muscles.
You sit down in the ground or in a platform (or plinth) with the sole
of the feet together as in the image 1. The assistant starts the exercise
positioned behind you. Relax your body as well as possible, Then the partiner
can force your knee freely towards the floor. While the partiner forces
your spliting with his arms he should support his chest
in your backs, about on the middle of the column (image 2). That will
push your thorax also towards the floor.
Then the assistant put all his weight slowly on your
backs provoking a closing your body, in other words, an approach of
your chest to the soil (image 3). The assistant should to stay forcing
your knee over whole time. When you finish counting go back slowly until
the initial position.
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| Figura 1: Click in the images if you wanna see them larger. |
Image 2 |
Image 3 |
Repeat the exercise 3 or more times. In each one of them the partiner
should strong and static at your maxim spliting in 10 to 20 seconds to
the beginners and about 30 to 100 seconds for initiate children. Use a
support platform (in all images we're using a plinth) if your knee reach
the soil easily. It is important, also, you to be relaxed and to keep
the regular breathing.
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Important:
After each exercise you must to hug tightly you own knee
close to the chest. It will relieve the muscles of the leg , as
in the image side. |
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