How to practice the splits How to practice the splits for beginners

The splits are a great demonstration of physical flexibility. This movement involves opening the legs in opposite directions until they are at 180 degrees. The splits are useful in a range of movements, such as gymnastics, military arts and dance. This article will list some of the best ways to build flexibility and some suggestions to help you train the splits quickly and safely.

Butterfly Stretch

The butterfly stretch is a useful stretch to do for the splits, and it increases flexibility in the inner thighs, groin and hips. The movement steps are. 1. Sit on the floor and bend your knees until you can touch the soles of your feet. Pull your heels as far as possible toward your body until you press your knees to the floor with your elbows. 2, ensure that the back is straight and sit straight. Hold this position for 30-60 seconds. 3. To deepen the stretch, tilt your body and hands toward the floor in front of your feet as much as possible. Keep your back straight and your knees pressed into the floor.

Pancake spread

Gymnasts often use the pancake spread to increase flexibility and prepare for the splits. The steps are 1. Sit on the floor and open your legs as wide as possible in a straddle position. Make sure the legs are fully extended and pointing towards the toes. 2, back straight, put your hands in front of you as far as possible body lean forward. Try to touch the ground with the chest, so that the body is completely flat, like a pancake. 3, deeper stretch, try to grab your feet with your hands, while keeping the rest of your body flat on the floor. Hold for 30 seconds.

Enough toes

Enough toes stretches the leg muscles and increases hamstring flexibility, which is helpful for the splits. This stretch can be done sitting or standing. 1. For the standing stretch, stand on both feet with your legs straight. Try to reach your toes with your fingertips downward. Do not bend your knees, try to shift your weight to your toes, not your heels. Hold for 30-60 seconds. 2. If you are sitting and stretching, sit with your legs stretched out in front of you and lean forward (back straight) until you can touch your toes with your fingers. As flexibility becomes stronger, try to reach the soles of the feet with your hands to strengthen this action.

Bend your knees

This stretch increases groin and hip flexibility. If you can do it correctly, you are not far from successful splits. 1. Kneel on the floor and put your hands in front of you to keep your balance. Keep your knees outward - as far away from your body as possible - until they are at a 90-degree angle. Both knees are in a straight line. 2. Shift your weight from your hands to your elbows to stretch deeper. The goal is to completely flatten the hips on the floor while maintaining a 90-degree angle between the knees. Hold for 30 seconds as you complete the correct movement.

Half Squat

Half squats are a great exercise to stretch the inner thigh muscles. The movement steps are. 1. Squat completely. Move the center to the right leg and extend the left leg to the side as if you were splitting with it. Be careful to point in the direction of the toes. 2, put the right hand on the floor (in front of the right leg) to maintain balance, using the elbow to push the knee outward until you feel the full extension of the inner thigh. 3, hold for 60 seconds, then the other leg to repeat the action just now.

Standing leg stretches

These stretches are useful when practicing the splits because they enhance the flexibility of all the muscles that need to be used They are often used in the military arts to do preparatory activities before the splits. 1. Start by standing straight with your feet open shoulder-width apart. Lift your hips and keep both legs completely straight. With your body hanging down, try to touch the ground with your hands. As flexibility increases, try touching the ground with your elbows. Hold for 30 seconds. 2, then try to grab the ankle. Grab the right ankle with both hands together to the right, then grab the left ankle with both hands together to the left. When holding the position, make sure the hips are horizontal and not tilted, otherwise you can't complete the movement. 3. Then try to grab both ankles at the same time and bring your chest as close to your knees as possible. Keep your back straight and relax your neck muscles so that your head can be completely lowered.

Practice complete splits

Of course, the best way to do the splits is to practice them directly. The following are the safest and most effective options. 1. Squat down and place your hands on the floor in front of you. Then, slowly start walking or open your legs as far out as possible. 2, when you stretch down, both legs should be completely straight and both feet should be parallel. Many people make the mistake of collecting their heels backwards when they go down, but this not only does not help the stretch but also leads to injury. When you completely split down, the toes can only point outward. 3, as long as possible to maintain this position, and then slowly return to the squatting position to relax the muscles. When you feel well rested, go back down to the split position. Alternating between squats and extensions will help you get lower each time. 4. When you stretch, remember that your back should be straight and your hips should be in a straight line with your legs. If your hips are too far forward or backward, you won't be able to do the splits correctly. 5. The goal is to keep going down until your groin touches the ground. When you do this, you can try to tighten your hips until you can sit up straight while keeping the splits in place. 6. Remember to move slowly and breathe smoothly. Don't be in a hurry. You should be able to feel the stretching of the muscles in your inner thighs and groin, but there must be no pain. If you feel any discomfort or pain, stop immediately.