How to practice the splits without pain how to practice the splits fastest and most effective

May 6, 2023

The splits are a nightmare for steel plate people, but many sports have high requirements for flexibility, so how can the splits be good and not painful?

Warm up in place

When practicing the splits you need to do a good job of warming up so that you can avoid injury to your body when practicing, it is recommended that exercisers can warm up with a high leg raise, which can relax the muscles, while you can do some leg exercises, about twenty minutes is good.

Soft and smooth shoes

Exercisers practice forks when the choice of smooth and soft type of dance shoes is good, because such dance shoes are more comfortable to wear some, in the practice of forks, especially when the downward pressure movement will be very easy, and to avoid foot injuries.

Flat and wide field

If you want to practice the splits, you must choose the site is relatively flat some place, in addition to the best site is also relatively wide some, wooden floor site is generally the best training place, if there is no condition, you can choose a relatively flat place effect is also very good.

Slow pressure ligaments

Ligament stretching contact is very important, this must be practiced every day, the basic is the pressure leg, here is divided into fast pressure and slow pressure two aspects, slow pressure time continuity time is longer, once with thirty to forty seconds of time, gentle movements, slowly stretch the muscle, feel slight pain should stop.

Fast pressure ligaments

The next is a fast pressure exercise, to put it bluntly, is the rapid pressure leg, and if you feel pain should immediately stop, fast pressure generally to practice about half an hour, a few minutes of rest in between each time, so that a long time to have a good effect.

Adhere to a comprehensive daily practice

Exercisers should also practice the basic skills of the front and back leg press every day, and insist on practicing for more than an hour every day. The main technique is that when pressing the leg in place, the chest must touch the knee to be able to, and then the head should touch the calf when pressing the leg on a single bar, and after a long time the splits can be completed.

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