On the way of yoga, you pay attention to the split on the way of yoga, which is often seen in ballet, martial arts, gymnastics and yoga.
It takes months or years to split.
There is no shortcut.
It is impossible to complete it in a week or even less.
Unless you have good flexibility, only a few millimeters from the ground.
1、 Do 1V stretching.
This stretching is aimed at the back of the thigh, lower back and lower leg (if you can touch your toes).
Sit down and open the V-shape with your feet.
You can also put your feet against the wall to strengthen the stretching.
Keep your back as straight as possible, fold to the right and touch your right toe.
If you can’t touch it, it doesn’t matter.
Try to move forward.
Hold for 30-60 seconds, then switch sides.
Then, stretch your hands straight forward, open them and walk as far forward as possible.
Try to find the ground with your chest for 30-60 seconds.
2 touch your toes standing or sitting touch your toes can help you stretch the back of your thighs and lower back.
When sitting and stretching, keep your legs together and your toes hooked back.
Fold forward and try to touch your toes.
If you can’t touch it, grab your ankle.
If it’s easy to touch your toes, try clasping your hands on the soles of your feet.
Hold for 30-60 seconds.
When standing, put your feet together and fold down to touch your toes.
Avoid bending your knees and put weight on the soles of your feet, not on your heels.
If flexibility is good, try holding your hands on the ground.
Hold for 30-60 seconds.
3 Butterfly stretch butterfly stretch stretch the groin and inner thigh, which is very important for splitting.
Sit down, bend your knees and touch the soles of your feet.
Try to touch your knees to the ground (press with your elbows if necessary) and keep your heels as close to your groin as possible.
Sit high and keep your back straight.
Hold for 30-60 seconds.
To strengthen the stretch, extend your hands forward.
4 low sprint stretch sprint helps relax the hip, which is very important for splitting.
Come to the sprint, with your right foot in front, bend your knees until your right thigh is parallel to the ground and your left calf touches the ground.
Hands on hips, back straight.
Slowly push the weight forward until the left leg hip and thigh root feel the stretch.
Hold for 30-60 seconds, then switch sides.
Stretching the quadriceps femoris and the quadriceps femoris at the back of the thigh and the back of the thigh are the two muscle groups necessary for splitting.
Stretch the quadriceps, stand, bend one knee, grasp the instep with both hands from the rear, and pull the heel close to the hip.
Hold for 30-60 seconds.
Then stretch the back of your thighs and stand with one leg forward and one leg slightly bent.
Put your hands on the front of your thighs, close to the root of your thighs, tilt your body slightly forward, hook your toes back, and feel the stretch of the back of your thighs.
Hold for 30-60 seconds, then switch sides.
2、 Warm up before practicing split 1 stretching safely and effectively.
It is very important to warm up correctly before doing split.
Warming up helps you prevent muscle strain and can also help you strengthen stretching.
Any warm-up is OK, just let the blood flow all over the body – try jumping up and down for 5-10 minutes, running around bricks or dancing to music.
2 practice 15 minutes a day, twice a day.
If you want to split in a week or less, you must make your own practice plan.
Practice twice a day, don’t give up, about 15 minutes each time.
It would be better if you could practice three times (don’t force yourself too much).
During practice, you can listen to music, watch TV and so on.
It will be easier and better to ask your friends to help you.
Friends can help you pull deeper and press your shoulders or legs.
Make sure they stop when you stop them.
You need to trust them completely.
You can also try to compete with your friends to see who completes the split first, which can have an incentive effect.
4 wear the right clothes.
Wearing the right clothes will make you feel more comfortable and flexible, and can also prevent you from tearing your clothes during practice.
Wear comfortable sportswear, tight or loose.
You can wear socks when practicing, because socks can be more slippery on the ground and let you stretch more.
Knowing your limit is a difficult task to achieve split style in a week or less, so it’s very important not to force yourself.
Your safety is the most important.
If you get hurt, you have to slow yourself down.
When you get up in the morning, stretch gently and do the necessary warm-up.
If you’ve already started practicing splitting, you need to feel a comfortable and strong stretch of your muscles, but you don’t feel pain.
If it hurts, it means you’re forcing yourself too much.
Forcing yourself too hard will lead to muscle tension and injury, which will make it difficult for you to split.
Remember, take your time, safety first.
3、 Slowly come to split 1 come to split after stretching, you need to spend more time actually practicing split.
First, come to the split: if you do a vertical split, hit the ground on your knees, move your front legs forward, and the weight is on your heels.
Keep your back knees bent and your calves on the ground.
If it’s a cross cut, stand straight, then open your legs outward, with your toes and knees facing the sky.
2 slow yourself down.
When you are ready, slowly come to the split pose.
Support your weight with both hands and put it down slowly.
If you chop vertically, hold your hands on both sides of your front legs.
If it’s a cross cut, hold your hands on the ground in front, a little narrower than your shoulders.
Most of the weight is in the hands, and the legs open more until the legs are 180 °.
Relax your muscles.
If you have trouble down, take a deep breath and consciously relax your muscles.
Research shows that relaxation can increase flexibility.
In addition, when stretching, muscles are more likely to be injured if they are tense.
4 hold the split for 30 seconds.
Once you have finished the split, try to hold for 30 seconds.
You should feel a deep stretch without pain.
If it hurts to keep stretching, come out immediately and continue the stretching sequence mentioned above.
Practice again in a few days and keep in split pose.
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