Split stretching machine, features, how to use

≡ February 8, 2020 Category: Articles

Strength training equipment is designed to help people develop and improve their body, increasing its strength and endurance. They are indispensable for working out at home or in the gym. A stretching machine will help you increase your plasticity, become more flexible and get a beautiful figure. It is an integral part of the sports equipment of a professional athlete, as it allows you to make ligaments and tendons more flexible, and thereby reduce the likelihood of injury.

Types of suitable exercise equipment

You can achieve the first high-quality results in muscle stretching in two months; modern exercise equipment will help with this. There are three main types of stretching machines. The first type is equipment directly for stretching the legs, the second and third types are exercise machines for the whole body, in particular the back, without which it will be impossible to carry out stretching exercises in a healthy state. So, the second and third types of stretching equipment are gravity boots and an inversion table.

Twine trainer

It allows you to quickly stretch your leg muscles without pain. This device is ideal for figure skaters, dancers, gymnasts, swimmers, as well as those who practice martial arts.

Twine stretching machine

Advantages:

Anyone can exercise, the size of the ankles and feet does not matter;
the time and intensity of the load are regulated by the trainees.

Inversion boots

Inversion boots were designed to relieve stress on the back on the horizontal bar without impacting the spine. They are well suited for stretching the splits of athletes and people who walk, run a lot and use force loads on their muscles.

Inversion boots

Advantages:

relieve lumbar pain;
saturate the brain with oxygen;
help prevent varicose veins;
relieve stress;
equipped with a metal base of increased strength to ensure safe training;
boots fit any size, fastening is done in one movement.

Inversion table

It is aimed at working with the spine and back, because if there are problems in the muscles and tendons of the “base” of our skeleton, it will be impossible to perform a split landing. The basic principle of an inversion table is the use of gravity in the process of turning the body of a person who lies feet up at various angles. The simulator frees up free space between the vertebrae. Inversion simulators are divided into mechanical, electrical, as well as professional and for home use.

Simulators for stretching twine

Thanks to the equipment, it is possible to stretch your muscles without much difficulty or pain so that you can do the splits with ease. A leg stretching machine is simply necessary for people of similar professions:

Swimmers;
People involved in martial arts;
Skaters;
Gymnasts;
Dancers.

The advantages of the equipment include:

Possibility of exercise for any person, regardless of weight and foot size. Twine trainer
The time of training and the degree of load on the muscles are regulated independently, taking into account the physical condition of the student.

Is it worth using a trainer?

To stretch their legs, some perform leg swings or bends, that is, they do not use special equipment. As a rule, the result with the help of simulators is noticeable much faster. When swinging, the muscle is not relaxed, and when exercising on a machine, the muscles being stretched are not subject to stress, and this is one of the main conditions for proper stretching. The exercise equipment has a mechanism for adjusting and fixing the angle of leg spread during exercise. The exercise machines provide back support and the risk of spinal injury is minimized.

Advantages of stretching using a machine over traditional methods

Inappropriate stretching can lead to muscle tissue injuries and tendon ruptures, which in the worst case can lead to disability. Stretching should be done according to a number of rules and recommendations. Under no circumstances should sudden movements or severe pain be allowed.

When using stretching machines, the load on the muscles is dosed; the design feature of the equipment does not allow you to go beyond the specified stretch amplitude, so the risk of injury is minimized. When trying to do the splits on their own, a person may not calculate the level of load, rush, and injure a muscle or tendon.

The simulator provides the following advantages:

independent regulation of power load;
no consequences in the form of injuries;
the necessary muscles are harmoniously stretched; other groups are not given additional load, which can arise when trying to master the splits on your own.

Disadvantages of simulators:

Any sports equipment requires costs. There are models of stretching machines on the market that cost between 3,000 and 4,000 thousand rubles, but there are also those that cost more than 20,000 rubles.
For people living in cramped city apartments, the issue of free space is acute. A large simulator will not fit in a Khrushchev building.
Those who are used to working out in the open air in good weather will either have to install the exercise machine outside (the weight of the equipment can be 25–40 kg and is difficult to move), or be content with training at home.

Advantages and disadvantages of twine machines

Overextension is almost impossible, since such devices minimize risks thanks to a special device. The stretching will occur slowly and gradually.

A splits stretching machine has a number of advantages over regular stretching without using it. Quick results thanks to regular and safe effects on ligaments, muscles and tendons.

Using it, you can always control the force of impact. Overloads are not allowed. You should be careful. You can always reduce the intensity. Such devices have a special regulator that allows you to control and adjust the level of inclination. During stretching, you need to keep your back straight, so the angle gradually increases, starting from the smallest.

Disadvantages include the cumbersome nature of some types of devices. They cannot always be located at home. For example, an inversion table, especially an electric one, takes up quite a lot of space and requires special training in its use.

The pain is practically not felt, since the stretching occurs gradually. The legs will be in a comfortable position, so the risk of back injury is minimized.

Tips for proper training

It is advisable to perform exercises at least once a day, their duration should be at least half an hour.

Here are some tips to follow to avoid injury while stretching.

You need to warm up. Brisk walking, jumping, and swinging your legs for at least ten minutes will do. This will increase blood supply to the muscles and improve blood circulation.
Stretching is carried out statistically , slowly and smoothly. Jerks are excluded.
Each stretching pose is held for 50–60 seconds.
A necessary condition for stretching is muscle relaxation.
Smooth back . With a bent position, the flexibility and elasticity of muscles and ligaments is lost. If the position is very difficult, it should be eased to remove excess stress from the back muscles. For example, when you, sitting on the floor, reach for your toes, you need to slightly bend your knees with your back straight.
Breathing should be even and slow.
The key to success lies in regular training.

How to exercise using a simulator

A splits machine involves fixing your legs in a certain position. It is fixed with a regulator, thanks to which it is impossible to overstretch the ligaments and muscles. You can do the activity once per day. If you practice daily, the results will be as fast as possible. Even when training at home, your effectiveness increases significantly, unlike regular training.

Having secured the legs with the equipment, the person is in a position where he must independently keep his back straight. If you want to round it, you can reduce the load.

Gradually getting used to it, the ligaments will stretch better and better, thereby increasing the chances of doing the splits. The stretch will be permanent, and the result will be smooth and beautiful.

Buying a simulator

Century VersaFlex Leg Stretcher

Century VersaFlex

Peculiarities:

quickly achieve maximum stretching;
stretching in four positions, up to 190 degrees;
4 hip fixation positions;
training progress can be marked on a scale;
stretching without pain;
compact, weighs 23 kilograms.

“Twine” exercise machine for the hip area

Peculiarities:

compact, the folded size is similar to a fax machine;
does not scratch the floor because the legs are rubberized;
dimensions when assembled - 375x820x1000 cm, in working condition - 750x1600x350 cm, weight - 18 kg.

“Stretch-Stick” cross-split trainer

"Stretch-Stick"

Peculiarities:

independent fastening of the legs provides a uniform tensile force that does not need to be controlled;
Relaxing the body allows the stretched tissues to cool down, which is necessary to maintain the results of stretching.

How to choose

The choice of a simulator depends on what the buyer’s goal is. If a consumer wants to get quick results, they need to buy professional equipment. Don't save money and don't buy the cheapest machine. We do not recommend making equipment yourself, as is shown on many Internet sites. The resulting injury will cost more than the amount of money saved. A high-quality exercise machine guarantees safe training; high-quality materials from which such equipment is made contribute to quick results and convenience during training.

Where can I buy

You can purchase split stretching machines in specialized sports stores in cities throughout Russia. The order can be made either during a personal visit or by going to the website of the sales office. Delivery is usually included in the price of purchased equipment.

Below is a list of stores offering exercise equipment.

Sports store “Gurusport.ru” – https://www.gurusport.ru/Trenazher-dlja-rastjazhki-nog.html.
Online store Cenagrad.ru – https://www.cenagrad.ru.
A store selling the Stretch-Stick exercise machine https://stretchstick-shop.ru.
Online store "DanteSport" https://dantesport.ru/index.php?cat=127.

What is the price

The cost of the Century VersaFlex simulator ranges from 17,990 to 21,900 rubles, the Twine equipment will cost 20,000 rubles, and for the Stretch-Stick you will need to pay 4,490 rubles. Remember that before training for stretching in the splits, you must consult with your doctor and trainer. We wish you good luck, be healthy!

Inversion boots

These boots were developed for carrying out classes in which it is necessary to organize the load on the body on the horizontal bar so that the back and spine are extremely unloaded. Such simulators will be an ideal solution for those stretching to perform the splits. Or people who walk or run a lot during training.

The benefits of using inversion boots include:

No pain is felt in the lumbar spine.
Using boots helps saturate the brain with oxygen.
They act as an excellent preventive measure in the occurrence of varicose veins.
Help reduce stress.
During development, a metal base of increased strength is used, ensuring high safety of training.
The boots are universal and can be used for any foot size.

Shoes for classes

The role of leg stretching in human life

Normal stretching for muscles and joints is the key to the harmonious functioning of the musculoskeletal system of the entire human body. Each individual's natural stretch level depends on the individual muscle fiber structure. Leg stretches work the quadriceps, calf muscles, calf and foot area, and hamstrings.

A person with normal stretching feels more confident, has better coordination, and an easy gait. Stretching promotes general relaxation of the body and helps get rid of stiffness and discomfort in those muscles and joints that have not been used for a long time.

At the same time, a girl who knows how to do the splits has an amazing, light, beautiful gait - exactly what almost every representative of the fair sex dreams of. The psychological factor also plays an important role: it has been proven that people with flexible joints find it easier to navigate space, especially in a difficult situation, and they are more successful in both work and personal life.

Elastic ligaments allow:

increase the flexibility of joints, increase their resistance;
make muscles and bones stronger, protect them from injury;
gain peace of mind;
look more confident due to smooth movements with a normal amplitude - a person with good stretching stops fussing and “shallow.”

Tips for Stretching

Stretching is a very important process in a person’s life, it contributes to his well-being, however, in order for it to meet all expectations, it is necessary to follow a number of recommendations when performing it. It doesn't matter what you do - use a leg stretcher or exercise without one - all the rules are the same.

Maintaining body temperature. As noted above, before you start stretching, the body needs to be warmed up, and the more, the better. To warm up, there is no need to use artificial methods; on the contrary, everything should happen naturally in order for your well-being to improve. Therefore, you can jump rope for a few minutes. The split stretching machine should be used only after the body is ready for it.
Maintaining the temperature in the room. This process is quite important because fatigue occurs much faster at high temperatures than at low temperatures. And too low a temperature can lead to colds, and the splits simulator will not lead to results.
Compliance with the principle of gradual development. After watching enough sports stars, you shouldn’t try to repeat their tricks; remember that in such exercises the most important thing is gradualism, so starting, as always, is recommended small. Gradually achieving greater results.
Smoothness of stretching into splits. To develop the splits, you need to stretch the muscles not sharply, but smoothly, and in this case, principle number 3 comes into play - gradualness.
Relaxation of the leg muscles during the development of the splits. When stretching into the splits, you need to relax your muscles so that they respond well to you. The twine development machine is used only in the right conditions.
Proper breathing during the development of the splits. Watch your breathing during split stretching exercises; it should be calm and even.

So, with the right approach, a split stretching machine will help you achieve good results and do the splits quickly enough, the main thing is that you know how to control your body independently.[wpajax]

Why do the splits?

In addition to a beautiful and flexible body, the ability to do the splits brings enormous health benefits.

It is expressed in the following factors:

strengthening abdominal muscles;
elimination of problems and malfunctions in the genitourinary system;
normalization of proper blood circulation in the arms, legs, and pelvic organs, this is especially important for those people who have a sedentary job and lead a sedentary lifestyle;
stress relief;
reduction of injuries;
maintaining health and fitness.

If there are any doubts or there are various diseases of the spine, knee joints or pelvic organs, it is better to consult a doctor before starting training. This is necessary in order not to worsen your condition.

Types of longitudinal twine

Depending on which leg is in front and which is behind. It often happens that one option, for example, with the right leg in front and the left leg behind, is easier than the other. In this case, it is recommended to intensify training on the leg on which the splits are worse. It is important to train both types symmetrically.
Depending on the place of execution: on the floor (classic version, on your back and on your hands) or in the air, standing in front of you and behind you, or with support (pylon, crossbar, yoga hammock).

Warm-up

1. Alpine step

Walking with a high hip lift.

I.p. - main stand.

Raise your right leg, bent at the knee joint at a right angle, forward while simultaneously turning your torso to the right. Left hand forward, right hand back.
Return to i.p.
Change the position of your arms and legs.

Number of repetitions: up to 40 times (raising one leg - one repetition).

Important! The supporting leg is straightened. Shoulders slumped. The pelvis is stable, without amplitude swaying from side to side.

2. Shoulder Circles

I.p. - basic stance on bent legs.

Circular movements of the shoulders forward and backward.

Number of repetitions: up to 4 circles in each direction.

Important! Extension to the ceiling along the entire length of the spine. The ribs (lower anterior) are closed.

3. Raising arms to the sides

I.p. - basic stance on bent legs. Arms forward parallel to the floor. Palms towards the ceiling.

Spread your arms to the sides. Inhale.
Return to IP, turning your palms inward 270° (thumbs pointing toward the floor). Exhalation.
Extend your arms to the sides, continuing to turn your palms towards the ceiling. Inhale.
Return to i.p. Exhalation.
Repeat pp. 1–4.

Number of repetitions: up to 4 cycles.

Important! Level position of the pelvis. Dropped shoulders. The anterior lower ribs are closed. The chest opens by moving your arms to the sides.

4. Relevé with hands

I.p. - basic stance on bent legs. Hands up in third position.

Tilt the body to the right, maintaining the position of the hands.
Return to starting position.
Extend your arms to the sides with your head turned to the right.
Execute paragraph 1-3 to the left.

Number of repetitions: 4 cycles.

Important! The pelvis without swaying to the right and left (tilting from the waist line). Shoulders slumped. When bending, the head is at an equal distance from the hands. The crown of the head stretches diagonally upward when tilted.

How is longitudinal twine useful and for whom is it contraindicated?

Benefits of longitudinal twine:

improves mobility of the hip joints and sacrum;
normalizes blood flow in the pelvis;
improves the elasticity of the inguinal ligaments
straightens the spine, aligns posture;
prevents pathologies of the genitourinary system (according to experts, as it prevents congestion);
is an excellent workout for the muscles of the inner thigh.

Movement is contraindicated when:

hyperthermia;
chronic joint diseases;
recent fracture or injury;
acute inflammations.

If you experience a buzzing in your ears or feel dizzy during exercise, you need to stop training. The best thing to do in this case is to lie down, relax, and drink plain water without gas. If such symptoms recur repeatedly, it is recommended to go to the hospital. Most likely, there are problems with the cardiovascular system.