How long to practice the splits

See other people can easily do a word horse is not feel very powerful, thinking like this flexibility skills to practice how long to be able to swim, easy to do at any time to a fork? How long do you have to practice the splits?

How long to practice the splits

There is no exact number to outline how long it will take to practice the splits, as the practice method, practice time and practice intensity are related to each person's ligament stretching. Children and teenagers who are younger may be able to practice the splits in about 3 months. For those who are adults and not as flexible as children, the body will be stiffer and the stretching will be more difficult, so the time needed to practice the splits may take more, half a year or a year is possible. But persistent practice, can always achieve the purpose of the splits.

How long to practice each fork

Generally need to practice fork, is to have a practice in the morning and evening, when you first start practicing, from a short time, slowly familiar with the fork, from a few minutes to ten minutes slowly increase. When you can be proficient in the splits, each practice splits time is best controlled at about 1 hour, the longest do not exceed 2 hours, otherwise it is easy to strain the ligaments.

How to practice fork splitting

Warm-up before the splits

Before the splits, you can jump rope or high leg exercise for about 5 minutes, the action is not too fast and not too slow, keep the heart rate between 110 and 130. Then rotate the three parts of the body - waist, knees and neck - to relax the body muscles and prevent strains.

Splits need to stretch the body ligaments

Because the splits require the cooperation of various ligaments in the body, so before practicing the splits need to stretch the body ligaments. If you can choose to press the leg, divided into fast pressure and slow pressure. The slow pressure time is long, once with 30 to 40 seconds of time, gentle movements, slowly stretch the muscles, feel slight pain should stop. The fast press is usually practiced for about half an hour. A long time can help the completion of the splits.

You can try vertical splits first

General vertical splits will be easier to practice, can practice when you can gradually try vertical fork, the front leg fixed, the back leg gradually move back. Slowly press down until you can completely press down. And practice the horizontal splits, the two legs should be left and right into a line of open and then press down, you can find a small partner to help press, the horizontal splits can open the crotch, and dance or martial arts are required to open the crotch, so it is important to practice the horizontal splits.

Need to practice often

Even if you are able to do the splits, you still need to practice often, for a long time without practice, the ligaments just stretched open and stiff, and will need to be stretched again.