1. How to do the splits
How to do the splits How to do the splits
1. Warm up.
First move the joints of the head, hands, waist, and legs, and then jog for 15 minutes. Second, it’s just pulling the ligament.
Proceed in several steps. Ankle first, sit down, put your left foot on the knee of your right leg, hold your left ankle with both hands and move for two eight beats.
Then, maintain the posture, hold your knees with one hand and press down, and do two eight beats back and forth. Then keep the posture and put down the left leg, then press the right leg, trying to put the belly against the leg.
Four eight beats. Switch feet, same thing.
Then there are the legs. Stretch your legs flat and press your body downwards. The requirements are the same as above.
The third is the vertical fork. Go as deep as you can, preferably close to the ground. It requires your back feet to be close to the ground and your upper body to be upright.
(Legs) Four is the cross. Place your heels on the ground and raise your feet, and the rest of the requirements are the same as above.
The fifth is to press the crotch. (The posture is ugly. Have you ever seen a frog, but it’s not that far away.
But the effect is very good.) Put your knees on the ground and try to separate them. Be careful not to lie on the ground. Support with both hands, and move the waist and hips back and down. Pressure, the highest state is to stick to the ground.
Sixth is the instep. Kneel on the ground, with the insteps of your feet touching the ground, lie back, and reach the highest level with your back on the ground.
Be careful not to raise your knees. Another method is more theoretical and somewhat theoretical: When exercising ligaments, you must pay attention to preparatory activities and do not practice too fast or too hard.
Especially in winter, you should move your limbs before exercising. If you do not warm up before exercising, it can easily cause muscle and ligament strains or sprains.
The ideal time to practice is in the evening before going to bed. First do the preparatory activities, starting with the most basic leg press, divided into speed press and slow press.
Use slow pressure for 30 to 40 seconds each time to gently stretch the muscles until you feel slight pain. Quick pressure is to press the legs quickly and the pain will subside. If you can't reach the target area with your hands during exercise, don't force it. You can add a rope to assist the exercise.
1. Sitting ligament stretch: bring the chest closer to the knees and do not bend the knees. If you feel soreness in your leg ligaments and back, stop stretching and take two deep breaths, then slowly return to the starting position.
Repeat the action 12 times. 2. Horizontal ligament stretching: Slowly pull up the straight left leg, do not bend the knee, tighten the buttocks and thigh muscles, stop stretching until the thigh is at a right angle to the body, take two deep breaths, and slowly recover. Start action.
3. There is another simple action that I like the most: stand up straight, with your feet shoulder-width apart, your toes pointed outward in the direction of your legs, don’t bend your feet, and bend your body downwards. Touch your toes with your hands. Feel a stretch in the inside and back of your legs.
4. Stand with your feet left and right, bend one leg and straighten the other knee, and vibrate the body to the side of the straight leg. During the exercise, alternate the left and right legs.
5. Horizontal cross: Hold the ground with both hands in front of the body, separate the legs to the left and right in a straight line, and lie prone or sideways. 7. Cross-legged and bend forward. Sit cross-legged with your knees bent and your feet facing each other. Hold your feet with both hands and bend your upper body forward.
There are two ways to pull ligaments. It depends on your own age.
Basically, there is a difference in a person’s ligaments before and after the age of 16. After the age of 16, bone development is basically finalized, so the ligaments are also finalized.
Therefore, for young people, it is recommended that they use the vibration method. When doing a good stretching position, stretch the ligaments to their limit through vibrating movements.
The effect of this is obvious. However, for people with relatively mature bones.
This method can only provide short-term ligament stretching. And it is very dangerous and easy to get injured.
Therefore, it is recommended to use the static pressure method for those over 16 years old. Hold an extreme position for 30 seconds, rest for a few seconds, and then maintain this position.
It is generally recommended that the extreme stretching position should not exceed 30 seconds. Otherwise, muscle injury in the opposite direction may occur.
This method of static pressure will maintain stable flexibility of the ligament for a relatively long period of time. Fully stretching the ligament requires at least 10-15 minutes of flexibility exercises, at least once a day.
This method is also a good way to relax after intense exercise. Your muscles will also become more elastic as a result of these simple stretching exercises.
Flexibility exercises must be done gently, otherwise it is easy to get injured.
How does one practice the splits
To practice the splits, you still have to start with the basic skills.
1. You can do some body-body stretching exercises for your hands and feet every day, and do more leg presses. You may not necessarily try the splits directly from the beginning in the past few days. You can usually do appropriate dances related to jumping and kicking, which will be very helpful for the development of splits in the future.
2. After practicing for a period of time, you will feel that proper movement of the legs has a certain effect, and then start trying to do the splits. It should be difficult at first, get used to it slowly and make progress every day. Only after a long time will it be effective. Cheating is a project that will produce results over time, and it requires persistence.
3. It is not that difficult to practice the splits alone. First, prepare your hands to support the ground to prevent physical injuries caused by sudden splits. Then step one leg forward and one leg backward, keeping both legs in a horizontal line, support the ground with both hands, and begin to slowly fall closer to the ground. (Actually, it’s best to find a place that is high on both sides and low in the middle so that you can support your hands easily)
How do adults practice the splits quickly?
The split often appears in many dances and martial arts. Learning to do the split can make your legs longer.
There are two types of splits, one is the horizontal split and the other is the vertical split. Among them, the horizontal fork is relatively easy and can be done quickly, while the horizontal fork requires a period of practice.
Although the vertical fork is easy, after a period of time without practice, you may not be able to do the horizontal fork, but once the horizontal fork is done, it will not rebound. Here’s a quick way to do vertical splits: Note: You need to wear loose clothes and pants.
Method/Step 1. First, do warm-up activities. First, jump rope for five minutes, not too fast or too slow. Keep the heart rate between 110 and 130. Then, lift the waist, knees, Rotate these three parts of your neck to relax your body muscles and prevent strain. 2. Try to put the legs at the appropriate height, window, wall, etc.
Generally, it is recommended for people over 16 years old to use the static pressure method: keep the leg pressed for 30 seconds, then switch to the other leg, and press each leg about 5 times. 3. Comprehensively pull the ligaments of the body. After all, the split movement requires the cooperation of all ligaments. The static pressure method is also used. The principle of leg press is: increase soreness and reduce pain.
Otherwise, the ligaments will be injured. 4. Then gradually try to do a vertical fork, with the front legs fixed and the hind legs gradually moving backwards.
Be careful not to slip. 5. Cross-crossing requires enough willpower, and you need to find a partner to help you press it. Cross-crossing can help you open your crotch. Whether it is the beauty and splendor of dance or the cool kicks of martial arts, you need to open your crotch. .
6. You will succeed after practicing for a certain period of time. Don’t give up practicing after success. You must persevere and challenge more difficult ligament openings. Don’t be limited to 180 degrees. .
How to practice the splits most easily and without any pain -
First, you need to fully warm up when practicing the splits, so as to avoid injury to the body during practice , it is recommended that athletes lift their legs high while bathing in hot water, which can relax their muscles and do some leg exercises for about twenty minutes.
Second, athletes should choose non-slip and soft dance shoes when practicing the splits, because such dance shoes are more comfortable to wear when practicing the splits, especially when pressing down. It will be easy and avoid foot injuries. Third, if athletes want to practice the splits, they must choose a relatively flat place. In addition, the best place is also wider. Wooden floors are generally the best training places. If there are no conditions, you can choose a flatter place. The local effect is also very good.
Fourth, the ligament stretching connection is very important. This must be practiced every day. The basic one is leg pressing. There are two aspects: quick pressing and slow pressing. The slow pressing time is longer and lasts longer. Use gentle movements for thirty to forty seconds to stretch the muscles slowly. If you feel slight pain, you should stop. Fifth, the second is a quick pressing exercise. To put it bluntly, it means pressing the legs quickly, and if you feel pain, you should stop immediately. Quick pressing usually takes about half an hour to practice, and you can rest for a few minutes each time. This will only work after a long time. There are very good results.
Sixth, athletes should practice the basic leg pressing skills of front, back, left and right every day. They should practice for more than an hour every day. The main technique is that when pressing the legs in place, the chest must be touched. It can only be done when it reaches the knees, and then the head should touch the calves when pressing the legs with the horizontal bar. After a long time, the splits can be completed.